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Common Running Injuries in Tactical Populations and Prevention Strategies
Written By: Michael Laverriere, MS, CSCS, New Hampshire National Guard, Strength & Conditioning Coach
Running is a fundamental component of physical fitness, especially in tactical populations such as the National Guard. While beneficial for cardiovascular health and overall fitness, running also poses a risk of injury due to the repetitive nature and high-impact forces involved. This article discusses common running injuries and outlines effective prevention strategies, emphasizing the importance of resistance training, gradual increases in training volume, and proper biomechanics.
Injuries often occur when people get reintroduced back to running after an extended absence. It is important to remember that fitness progress is not maintained after time away. You cannot simply jump back in where you left off. The muscles, tendons, and bones have been off loaded from the forces of running. Doing too much too often with little build up in distances is a sure way to develop an injury.
1. Shin Splints
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Description: Shin splints, or medial tibial stress syndrome, are characterized by pain along the inner edge of the shinbone. This injury often results from overuse, improper footwear, or running on hard surfaces.
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Causes: Overuse, tightness, improper mechanics, excessive pronation, and lack of a mobile arch.
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Prevention: Strengthen the anterior tibialis, ensure gradual mileage increases, use proper footwear, and improve foot mechanics to better absorb force. Lower body stretches and foam rolling can also alleviate tightness.
2. Runner's Knee
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Description: Also known as patellofemoral pain syndrome, runner’s knee involves pain around the kneecap, often aggravated by activities such as squatting or descending stairs.
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Causes: Patellar dysfunction, poor tracking, tight quadriceps, weak glutes, and hip flexors.
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Prevention: Strengthen quadriceps, glutes, and hip flexors. Address footwear and running surface issues, avoid excessive mileage, and ensure proper biomechanics.
3. IT Band Syndrome
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Description: IT band syndrome causes pain on the outer side of the knee, due to friction between the IT band and the knee joint.
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Causes: Increased physical activity, running on hills, weak hip abductors, and sudden changes in training intensity.
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Prevention: Perform regular stretching and mobility exercises once warmed up, focusing on hip flexors. Incorporate resistance training to strengthen supporting muscles.
4. Hip Flexor Tightness
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Description: Tight hip flexors can limit the range of motion and lead to lower back and hip pain.
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Causes: Prolonged sitting, insufficient stretching, and lack of strength training.
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Prevention: Perform regular stretching and mobility exercises once warmed up, focusing on hip flexors. Incorporate resistance training to strengthen supporting muscles.
Prevention Strategies
Resistance training is pivotal in reducing the likelihood of injury while running. Resistance training offers a safe way to place an external load on the body, unlike the ballistic nature of running. Strengthening muscles improves your ability to produce and absorb force with each gait cycle. During running, factors such as body weight, speed, running surface, footwear, mechanics, and elevation all impact the force on the joints. The force on the ankle joints can be approximately 3-5 times the runner's body weight. The force on the knee joints can be around 3-6 times the body weight. The force on the hip joints can be about 2-4 times the body weight. In addition to a muscle with greater contractile capabilities, tendons, ligaments, and bones all respond positively to resistance training. The combined results allow for a more durable runner.
Resistance training also works to correct any pre-existing muscular imbalances. Muscular imbalances can expose an individual to compensated gait patterns that, over time, can lead to injuries of the overworking soft tissues. Correcting these imbalances can improve run mechanics, reducing the likelihood of injury.
Lastly, maintaining good tissue health will maintain efficient movement. Utilizing myofascial release techniques such as foam rolling, massage therapy, or trigger point therapy can all work to enhance mobility and movement efficiency.
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