The Number 1 Factor to Avoid Injury that Every Runner Forgets.
Running Injuries – The 10% Rule
Running is one of the world’s most common and accessible sports to participate in. Unfortunately, research tells us that between 26 – 92% of runners will sustain an injury and according to the Australian Sports Commission’s 2006 survey, 70% of runners sustain overuse injuries during any 12-month training period. Unfortunately this keeps Physiotherapists and Osteopaths like the team at the Injury Rehab Centre in Cheltenham very busy particularly in the lead up to the Melbourne Marathon.
Most common overuse injuries that Physiotherapists and Osteopaths treat are:
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome
Plantar Fascitis
Meniscal Injuries
Tibial Stress Syndrome (Shin Splints)
Patellar Tendinopathy (Jumper’s Knee)
How do we stop this? Reduce too much, too soon.
What about the 10% Rule?
Some recreational runners may be familiar with a rule that they shouldn’t increase their mileage by more than 10% between training weeks. There is more research needed to understand how this rule may help runners to avoid training errors, but there is beneficial research to support this rule. One study found:
>30% increase in weekly mileage led to higher risk of some of the most common running injuries:
Patellofemoral Pain
Iliotibial Band Syndrome
Medial Tibial Stress Syndrome (Shin Splints)
Patellar Tendinopathy (Jumper’s Knee)
Greater Trochanteric Bursitis
Injury to Gluteus Medius or Tensor Fascia Latae muscles
Other factors a long with sudden increases in training load may also contribute to:
Plantar fasciitis
Achilles Tendinopathy
Calf Injuries
Hamstring Injuries
Tibial Stress Fractures
Hip Flexor Strains
The Injury Rehab Centre is offering 3 more weeks of FREE running assessments to help treat runners in pain and those looking to prevent injury prior to beginning running programs. Book with us today to reserve your FREE assessment with running Physio Alex Kimp to get on the path of decreasing your injury risk an increasing performance!
References:
Nielsen et al,“Excessive Progression in Weekly Running Distance and Risk of Running-Related Injuries: An Association Which Varies According to Type of Injury,” J Orthop Sports Phys Ther 2014;44(10):739–747.
“Running: How to safely increase your mileage” J Orthop Sports Phys Ther. 2014 Oct;44(10):748