Running and the musculoskeletal system
As the London Marathon approaches (21 April 2024), runners around the world are gearing up for the ultimate test of endurance, determination, and resilience. While the thrill of crossing the finish line is undoubtedly exhilarating, it’s essential to recognise the potential impact of running on your musculoskeletal (MSK) health. In this article, BCA Member and Chiropractor, Kathryn Deverson, explains the most common running injuries and how to prevent them.
Understanding Running Injuries
Running is a high-impact activity that places significant stress on the body, particularly the lower limbs and spine. As runners increase mileage and intensity in preparation for events, the risk of overuse injuries rises.
Common running injuries include:
- Runners Knee (Patellofemoral Pain Syndrome) – characterised by pain around the kneecap, runner’s knee is often caused by biomechanical issues such as muscle imbalances and running gait.
- Achilles Tendinopathy – this condition involves pain and stiffness in the achilles. Often due to overtraining, excessive load, inadequate footwear, and poor running form.
- Shin Splints (Medial Tibial Stress Syndrome) – shin splints cause pain along the inner edge of the tibia and are typically associated with overuse or improper running mechanics.
- Plantar Fasciitis – this manifests as heel pain due to inflammation of the fascia, a thick band of tissue that supports the arch of the foot. Factors such as tight calves, poor foot strength and sudden increases in training volume can contribute to this condition.
Prevention and Management Strategies
To minimise the risk of running-related injuries and promote musculoskeletal health, runners can implement various strategies:
- Gradual Progression: Avoid sudden spikes in mileage or intensity and adhere to a structured training plan that allows for gradual adaptation.
- Proper Footwear: Invest in running shoes that provide adequate support and stability based on your foot type and gait mechanics, most importantly, a pair that you are comfortable to run in.
- Cross-Training: Incorporate activities like swimming or cycling in your routine to improve overall fitness and reduce the repetitive strain on specific muscle groups.
- Strength-Training: Arguably the most important way to prevent injuries, the stronger your body, the more prepared it is to manage the loads you place on it.
- Prioritise Sleep & Nutrition: Quality rest is key to allow your body to recover from training and allow you to train more frequently. Fuelling should be a priority, giving your body the energy required to train and get stronger.
- Dynamic Warm-Up and Cool Down: Prioritise dynamic stretches and mobility exercises before running to prepare the body for activity and post-run to aid in recovery and prevent muscle tightness.
Embrace the Journey
As a healthcare practitioner
As runners lace up their shoes and embark on their training journeys, it’s essential to remember that running is not just a physical pursuit but also a mental and emotional one. The London Marathon is months of dedication, perseverance, and passion for the sport. It is important to remember that when faced with a runner who has experienced an injury – telling them to simply rest may not be the answer. As chiropractors we need to be able to address the needs of the injury while allowing for modified training and recognising the psychological impact of these injuries.
As a runner
Running offers a myriad of benefits for both physical and mental wellbeing, but it is crucial to respect the demands it places on the body. By incorporating injury prevention strategies, seeking professional guidance when needed and listening to your body’s cues, you can continue to enjoy your hobby as a runner. By prioritising musculoskeletal health and adopting a holistic approach to training, you can maximise your performance and enjoyment while minimising the risk of injury.
