Run less, improve your running results?

One of the biggest hurdles the Physiotherapists and Osteopaths encounter at the Injury Rehab Centre in Cheltenham is convincing our patients with running injuries such as plantar fasciitis, achilles tendinopathy, knee pain or ITB syndrome is that the way for them to reduce their rate of injury AND improve their performance is to run less and do more weights in the gym.

A lot of runners have difficulty making time for the weight room or even hear the misconception that lifting weights will only hurt their performance with running. This however is proven to be untrue and there are plenty of options and routes for strength training programs such as traditional weight lifting, HIIT, and plyometric programs however it can be confusing to know which style of training is most suitable for you.

Mo Farah one of the greatest runners of all time didn’t get there by only running. He also adopts a consistent strength program

Let’s convince you why strength training is important for runners by informing you with a few studies findings:

• Decreased strength/control around the hip that controls hip drop, adduction, and internal rotation are associated with increased incidence of anterior knee pain (Patellofemoral pain syndrome).

• Individuals with decreased hip abduction, knee extension, knee flexion strength over a cross country season had increase in anterior knee pain and achilles tendinopathy.

• Systematic review has found that hip abduction strength had correlation with ITB pathology (limited evidence for knee/lower leg injuries)

Running injuries such asplantar fasciitis, achilles tendinopathy, knee pain or ITB syndrome are pretty complex and there are MULTIPLE factors that have been associated with increased risk of running injuries. There does seem to be a general agreement that runners with decreased strength are predisposed to some injuries!

But… I’m an avid runner, and go to the gym 2-3x a week and still have pain?

One study looked at a hip strength-training program in pain-free individuals and the effects that it had on their running mechanics. The program lasted 6 weeks, 3x a week, and incorporated movement education with weight bearing exercises.  They analysed their running mechanics before and after the program.

OUTCOMES:

• Hip Abduction strength: INCREASED 42%

• Hip External rotation strength: INCREASED 20%

• NO SIGNIFICANT CHANGE IN RUNNING FORM

• Improved single leg squat mechanics

Running is a very complex movement! This study demonstrated the notion that with pain-free individuals: Strength-training program won’t significantly change running mechanics. The runner that is in pain only while running may benefit from running retraining on top of a strength training program to get optimal benefits from your rehab!

Check out some of the top strength exercises for runners below. 

The Solution!

Until you are assessed by one of the therapists at the Injury Rehab Centre using the latest technology to put a number on your flexibility, strength, balance and running technique you won’t know exactly why your running injury has occurred nor the best course of treatment to get you running pain free faster!

Take Home Messages:

• Decreased strength may predispose individuals for running injuries

• Solely strength training won’t change form

• Runners in pain may benefit from component of retraining running

If you are a runner increasing their mileage and base for training or having pain while running then you should seek consultation from one of our Physiotherapists/Osteopaths at the Injury Rehab Centre in Cheltenham.

We will perform a comprehensive running analysis covering all components of movement to help you identify what needs to be addressed as part of your rehab program. This includes:

• M.A.T Assessment created by the therapists of the Injury Rehab Centre to laser focus on areas of flexibility, balance and movement that identify whether your are at risk to sustain an injury.

• Slow Motion Running Gait Video Analysis to IDENTIFY YOUR BAD RUNNING HABITS that stop you from progressing that next step in your running.

• Strength Testing to identify any strength discrepancies that have a huge role in increasing your injury risk.

• Force Plate Technology to put a number on differences in the power you can generate through each leg that can lead to compensations and can cause repetitive stress injuries.

•  Traditional Physiotherapy and Osteopathy examinations to identify dysfunction.

We then tailor and individualised rehab program based on your presentation to get the best possible outcome and achieve our goals.

To learn more about the Injury Rehab Centre’s Return To Running program click here or contact our friendly reception on 95537024 to learn more.

References:

Mucha, MD, Caldwell, W, Schlueter, El, Walters, C, & Hassen, A. Hip abductor strength and lower extremity running related injury in distance runners: a systematic review. J Sci Med Sport. 2016, pii: S1440-2440.

Luedke, LE, Heiderscheit, BC, Blaise Williams, DS, & Rauh, MJ. Association of isometric strength of hip and knee muscles with injury risk in high school cross country runners. Int J Sports Phys Ther. 2015, (106): 868-876

Willy, RW, Davis, IS. Effect of a hip-strengthening program on mechanics during running and during a single-leg squat. JOSPT. 2011, 41(9): 625-632.