Why Do I Always Have Running Injuries?
It comes as no surprise that so many individuals are running in some capacity with the benefits it provides. Running builds cardiovascular endurance, is portable, can be done alone or in a group, and reduces risk for chronic diseases. And you can’t discount the endless psychological benefits: goal setting and goal smashing, reduced stress, and a guarantee for “me-time.”
Unfortunately, for many, the benefits of running end up being set aside due to pain and/or injury. In fact, it is documented that 80% of runners are likely to sustain a running related injury (RRI) in the span of a year (van Gent RN et al, 2007).
When such a large percentage of individuals participating in something as popular as running are experiencing running injuries, it makes us wonder what we are missing?
Is Running Inherently “Bad” For Us?
Here are a few of the likely problems associated with running injuries:
Q: Do we need better equipment? Shoes? Treadmills? Roads?
A: While these things can help, it is unlikely that they are the long term solution.
Q: Do we go too far/too fast?
A: Also a strong potential but many people will gradually and safely increase their distance and still experience a running injury.
The Key To Preventing Running Injuries
It’s not just running. RUNNING IS A SKILL. If you want to prevent running injuries, you need to treat running like a skill. Often times we just run. It feels somewhat easy to put one foot in front of the other at a faster pace than walking and go. The problem is that if we don’t have a good quality ownership of the required positions, loads, and reactions the body needs for something as repetitive as running, then we’re doomed from the get go to experience a running injury.
I agree that in order to run longer and with better pace, you do need to run. But if the quantity is the only focus, your running career may be filled with more running injuries than enjoyment and goal smashing.
Drills To Prevent Running Injuries
Step-Back-Tap-March
A series of images demonstrating how to complete the Step-Back-Tap-March drill to help prevent running injuries.
Rationale: To improve form fundamentals and reciprocity of movement from right to left and lower body and upper body. Also mimics stance phase of gait with single leg control of 20-30 degrees of knee flexion and body control.
Objective: Keep all the weight on stance leg and just tap back and move the upper body accordingly the opposite way. Then, extend the stance hip and march the knee to the ceiling while moving the upper body the opposite direction.
To Master: 3 sets of 10 on each leg, without losing balance and feeling equal levels of fatigue left vs. right
Lateral And Cross Body Toe Taps
How to complete the Lateral And Cross Body Toe Taps.
Rationale: To improve the brain, body connection for directions other than forward/back as well as to strengthen the hip in 3 dimensions and work on pelvic/trunk stability.
Objective: Keep all the weight on stance leg, knee bent about 20 degrees, and don’t let the knee move inward of the foot while the pelvis and trunk stay square in all positions.
To Master: 3 sets of 10 on each leg without needing to grip or claw the toes, knee stable, pelvis and trunk stable.
Bridge Walk Outs
Dr. Eric Wallace demonstrating how to complete Glute Bridge Walkouts. You can view a video demonstration of this exercise by clicking here.
Rationale: Increasing the strength and work capacity of the muscles in the posterior chain, primarily the glutes and hamstrings, while focusing on keeping a neutral/stable spine.
Objective: With the feet under your knees and shoulder width, lift the hips up so that your body is in a straight line from knees to shoulders. Without the pelvis dropping or rocking, slowly walk your feet away from your body in small steps as far as you can control.
To Master: Walk the feet out and back in 5 times for 3 sets without resting the pelvis/back down.
Dead Bug On Foam Roll
Dr. Eric Wallace demonstrating how to execute the Dead Bug on Foam Roll drill to prevent running injuries.
Rationale: Challenge the control and stability of the pelvis and lower back in 3 dimensions to act as a stabilizer while the legs are moving, mimicking the 3 dimensions of running.
Objective: Lay on the length of a foam roll close to a stable object or wall. Place the palms of your hands up with elbows bent roughly 90 degrees to use as a semi-stable base. Without moving through the spine or pelvis or rolling off the foam roll follow these three patterns…
1. March one leg at a time, right up, right down, left up, left down
2. March one leg up, when that leg goes down, the opposite simultaneously goes up
3. March one up, then the other, hold 5 seconds, then one down at a time
To Master: Complete 10 reps of each without moving your hands, arching your back, holding your breath, or falling off the foam roll.
True Hip Flexor Mobility
How to complete the True Hip Flexor Mobility Stretch too relieve pain from running injuries. You can view a video demonstration of this exercise by clicking here.
Rationale: This exercise serves to foster improved ability to extend the hip while maintaining a neutral pelvis and back which will improve running economy and prevent low back pain.
Objective: Get into a half kneeling position with knees at 90 degrees and tall spine. Squeeze/tighten the glute/buttock muscle on the side that you’re kneeling on. Shift your weight forward keeping a tall spine to stretch.
To Master: Perform 10 reps for 5 second holds and keep glute engaged the entire hold without moving the back.
Put in the Time with Drills for Skills:
The goal for your running should be to understand that running is a skill. Be patient, put in the time, and focus on quality with these drills. Who knows, you may end up realizing that running can be even more enjoyable than you ever imagined.
Motus Rx has served far too many runners that have ended up with running injuries in their attempts to increase distance. Through multiple evaluation strategies that were established after working with many runners who shared the same pathways to injury, Motus Rx has developed methodologies to help runners run longer and safer. The foundation Motus treats from has the core principle of viewing running as a skill and not just something that anyone should go and do without proper thought and planning.
More Resources:
5 Running Drills To Master - This is our complete guide of your top 5 drills to master to help prevent running injuries and build a strong foundation.
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