The rise of running, also known as runninghas brought with it a wave of information on social networks and internet pages, but it does not always stand out for its rigor. Next, we will tell you what you should know before starting to practice this sport according to the evidence found by experts in health sciences.
The importance of prior evaluation
First of all, It is essential to undergo a functional evaluation that allows us to know risk factors such as previous injuries and the state of our physical abilities: cardiorespiratory endurance, muscular strength, neuromuscular control and flexibility. In addition, we must also consider extrinsic factors such as sports equipment and the terrain where we are going to run.
All of the above is key to progressively increasing the load – that is, the amount of physical stress to which the body is subjected when doing a specific exercise – in order to prevent injuries specifically associated with exercise. running.
But what are the most common injuries?
First of all, itResearchers have tried to gauge its impact on the joints of the legs, mainly the knee. For example, a research conducted in China detected temporary changes in knee flexion, femur rotation, and displacements between the femur and tibia after running a marathon. These changes are linked to the risk of suffering injuries such as anterior cruciate ligament and iliotibial band syndrome.
In view of these results, it seems advisable that runners maintain alignment or symmetry in the position of bones and joints, as well as adequate progression of the load during physical activity.
A research on runners of different levels – from novices to elite athletes – concludes that Achilles tendinopathy, the medial tibial stress syndromepatellofemoral pain syndrome (pain in the front of the knee and around the kneecap or knee bone), plantar fasciitis and ankle sprains accounted for the largest proportion of new injuries. Other studies identify some factors that increase the risk of suffering from this type of lower limb problems, especially in women: less than 5 years of practice, having experienced injuries in the last year and running more than 3 times a week.
What happens to cartilage?
Finally, potential injuries to cartilage, a tissue that allows movement between joints and that wears out throughout life, have been widely studied. It is worth highlighting here the work of a group of researchers in 2022, which evaluated the condition of the knee cartilage before and after running using MRI. After making an extensive review of the scientific literature, their conclusions highlight that short-term changes in their morphology and composition generally do not persist.
This means that the cartilage of the knee, ankle and foot actually recovers from the impact sustained during the runningwhether in a single race or in an extended training program. In other words, running does not cause damage to knee cartilage in apparently healthy people, although researchers point out the importance of further research to understand its effect on people with osteoarthritis.
Roadmap to prevent injuries
Physiotherapy has shown that, based on the evaluation mentioned at the beginning of the article, personalized plans can be developed to avoid injuries that must take into account the following general points:
Carry out an adequate training progression.
Appropriately develop running technique.
Use equipment according to the individual needs of the athlete.
Focus training on improving body alignment and functionality during the race
Design appropriate recovery planning, as we will explain in detail later.
Specifically, different investigations support the foot core training as a fundamental strategy to prevent injuries in runners. It involves specifically training the functionality of the intrinsic muscles of the foot, tissues responsible for stabilizing the bones that make up the arches of the foot and which are essential to support posture, distribute forces and generate propulsion. Weakness of these muscles is associated with plantar fasciitis, flat feet and various dysfunctions in the feet and knees, very common in runners.
It is also recommended fascia trainingthe continuous network of connective tissue that surrounds and connects all structures in the body, including muscles, bones, organs, and nerves. These exercises, which enhance collagen remodeling and take into account fascial anatomy, include flexibility exercises, fascial hydration, mobility and sensory refinement. The objective is to improve the athlete’s sensory-motor integration.
The success of the next race is found in the rest after
Additionally, science recommends both professional and amateur athletes prioritize recovery planning. In this way, the body systems can respond appropriately to the fatigue processes triggered by sports practice.
In this aspect, the National Strength and Conditioning Association American proposes strategies organized in the form of a pyramid at the base of which we find sleep, rest, nutrition and hydration. In the central part are active recovery activities through strength exercise, aerobic capacity and flexibility, as well as the aforementioned fascial system training. Methods such as water immersion or pressotherapy are also recommended, a therapeutic treatment that uses air pressure to stimulate the lymphatic and circulatory system, improving blood circulation and reducing fluid retention.
In any case, for all these techniques supported by scientific evidence to be effective, the personalized guidance of a physiotherapist is necessary.
