Factors that Influence Running Injury-Risk
Running injuries typically occur from the interaction of numerous contributing factors. When training loads exceed the body’s physical capacity to handle it for a prolonged period, a running injury can occur. To help simplify this complex interaction it is helpful to group factors into those that affect the ability of the body to handle load or training stress and those that influence loads placed upon the body. By better understanding what these factors are and how they interact we aim to reduce the risk of injury.
Factors that influence RUNNING LOAD
Run Distance or Duration. This can be running more than you normally do, and your body not handling the increase very well.
Running Intensity. Differnet runners measure intensity using different metrics but this can be HR (Heart Rate), RPE (Rate of Perceived Exertion), or just ‘go by feel’.
Vertical Metres /Hills. This is the amount of altitude that you’re gaining. Running a 5k around a track and running a 5k in the mountains are two VERY different runs.
Factors that influence capacity to handle RUNNING LOAD
Injury History – A previous injury is a strong risk factor for development of a running related injury. Following injury there is typically an increased risk of re-injury (risk of having that injury again) and subsequent injury (a new related injury to a different site)
Training Age/Background – longer training history and higher long term training loads are protective against injury
Sleep – Increased sleep duration and improved sleep quality in athletes are associated with improved performance and competitive success
Illness – decreases the ability to handle the same loading response
Psychological Factors (Stress, Anxiety, Depression) – Athletes who possess higher psychological distress are more likely to get injured. Importance of employing techniques to manage stress and anxiety
Nutrition – Intake needs to match the demands of sustaining everyday life and training volume.
Running Technique – Overstriding is linked to numerous injuries particularly PFP and MTSS
Biomechanics – the way someone moves dictates where load travels, the amount and direction of load (bone, muscle). For example bony injuries have been associated with greater average vertical loading, higher peak acceleration, higher peak adduction, knee internal rotation, tibial internal rotation, rear foot eversion during gait
Strength, Endurance, Power – The body’s physical characteristics can have protective effects against many injuries (bone, PFP, ITB, strains) and improve fatigue resistance
Bone mineral density – low bone mineral density increased the risk of bone stress injuries. This is closely related to low energy availability, Calcium and Vit D levels. The importance is placed on activities that can increase bone mineral density such as jumping
If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.
- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.