On the Road Again: How Runner's Prevent Injuries from Muscle Weaknesses

This week we welcome Allie Hayes, PT, DPT from Schrier Physical Therapy to our blog! 

As most of you know either by personal experience or by talking to your running counterparts, injuries in running are commonly experienced by both novices and professionals alike.  There are many components to maintaining an injury-free running career, but one of the most important preventative measures a runner can do is incorporate Functional Strength Training.  Functional Strength Training increases not only power (or strength) to muscles, but does it in a coordinated, three dimensional movement pattern (ie: running).

In my experience working with runners, it seems many of you use running as means of getting in shape.  However, have you ever thought of the need to get in shape to run?  Unfortunately many runners have not.  Novice runners often have muscle weaknesses and imbalances that get worse with running, especially in the first two weeks of a new program.  This leads to muscle strains that cause pain and eventually cause them to stop running all together.  On the other hand, seasoned or professional runners who may run 40, 50 and even 60 miles a week, may be doing their muscular system harm due to overuse of their muscles and tendons, and increasing the related weakness of the ‘non’ overuse muscles.  

A comm on area of imbalance and weakness are the in hip muscles.  The running motion primarily involves forward and backwards, or flexion and extension, of the legs.  This motion is referred to as saggital plane motion.  When working in the saggital plane your hip flexors and extensors do all of the work while the muscles on the sides of your hips, the hip abductors, get overlooked.  Hip muscles provide the pelvis with stability, an important aspect of running.  Without hip abductors functioning properly, your pelvis drops when your foot hits the ground at each step (see Fig B).  This excessive motion can cause poor running form and ultimately muscle imbalances. 

Fact:  Every time your foot hits the ground when running you have to support 5-8 times of your body weight.  A 150 pound person will be generating1200 pounds of weight on one leg.  The toll this would have with a person with weak hip muscles would be damaging.  Figure A shows a stable pelvis (not leaning too far one way or the other).  Figure B shows a pelvis that is no longer being controlled.  Moreover, the hip muscles on the right are so weak that they are unable to keep the pelvis level, thus causing the left side to dip down. 

Obviously, the runner in Figure B will have to deal with a lot of nagging injuries throughout his/her running career if they don’t start a functional strength training program.  Incorporating Functional Strength Training as well as a good core stability program into your routine two to three times a week is not only sound advice, but will keep you on the road and performing at your best.

To get started, begin to add some variety into your exercise running routine, such as a core stabilization program.  They are many programs our there so be sure to pick a program that fits your conditioning level.   To find out if you have muscle imbalances that could be affecting your running performance, one should be evaluated by a professional trained in Functional Strength Testing.  Finally, if you are currently experiencing pain, have pain during or after running, it is important to see a healthcare provider first before starting an exercise program. 

Good luck and I’ll see you on the road!

A big thank you to Allie Hayes, PT, DPT from Schrier Physical Therapy for writing this week's post! Please take a moment to check-out their website for further information about all of their services! http://www.schrierpt.com/