Context: Dissertation explores how many, which types, and why recreational runners sustain injuries. Running related injury is one of the major reasons to quit running.
Results:
75 of the 224 recreational runners in the study had a running injury over the course of one year. During any year, 36% to 54% of recreational runners get injured.
knee 27%
achilles tendon/calf area 25%
foot/ankle 20%
hip/pelvis 15%
lower leg 7%,
lumbar spine region 4%
thigh 2%
Higher rate of injuries:
Injury rate was twice as high in runners with a history of injury vs no history of injury.
Two high-quality studies reported weak hip abductors [outside of thigh moves leg away from body] increase the risk of knee injuries.
Runners with a late timing of ankle eversion [slow to land on outside of foot] had more injuries compared with runners with an earlier timing of ankle eversion. See photo below.
Three studies reported sudden or recent increases in training load is associated with increased injury risk.
Not injury predictors (this study suggests):
range of motion
muscle flexibility
painful trigger points
Body Mass Index
One study found that:
slower running speeds decrease the load per stride at the knee
for faster running, the cumulative load for a given distance increases compared with slower speeds
Conclusions (Not from this study. Written by PostureRunning.net author):
Runners with repeat injuries either do not learn from their past mistakes, or do not know or do not deal with the root cause of their injuries.
It needs study, but it is possible that correcting running form can correct the weak abductor (outside of thigh) and late eversion (slow to put weight on the outside of the foot) issues. Both situations can allow knees to move inward, thus potentially injuring the knee. Tighten your glutes(butt), which pull your knees outward, and reduces the loading force on the knee joint when running (https://www.drronakpatel.com/blog-munster-hinsdale-westmont-elmhurst-il/how-strengthening-your-glutes-helps-your-knees-18061/).
Don't increase training (e.g. duration, intensity, frequency) too quickly or you increase the risk of injury.
Do 80%+ of your running at speeds that are slow to you to reduce injury risk.
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Running-related injuries among recreational runners
Jonatan Jungmalm
© JONATAN JUNGMALM, 2021 ISBN 978-91-7963-070-6 (print) ISBN 978-91-7963-071-3 (pdf) ISSN 0436-1121
The e-version of this publication is available at: http://hdl.handle.net/2077/67446
Doctoral thesis in Sport Science, at the Department of Food and Nutrition, and Sport Science, University of Gothenburg
Distribution: Acta Universitatis Gothoburgensis, PO Box 222, SE-405 30 Göteborg, Sweden or to acta@ub.gu.se
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Note: The website author, in good faith and with brevity and clarity as the goals, summarized to get the above text.
