There are a lot of contradictory recommendations about running and running injuries, and it can be hard to know what to believe. Are you confused about what type of running shoe to wear? Do you find yourself wondering if you should stretch or shouldn’t stretch, and when it’s best to stretch?
Fortunately, our team of physical therapists at Rose City Physical Therapy uses proven methods for rehabilitation and injury reduction. We will provide you with information and run-specific exercises that work!
One of the most prominent mistakes runners make is thinking that what works for someone else is supposed to work for them. There are too many variables that determine how someone responds to the demands of running to assume that what works for one runner will work for all runners. Our team will identify your individual needs and provide you with information and recommendations to resolve your unique injuries and keep you running pain-free!
Request an appointment today!
Common running myths
It is human nature to compare ourselves to one another. We often assume that we should have the same outcomes with rehabilitation because we have the same diagnosis. Or we believe that because someone we know has pain in their foot located in a similar region, they have “exactly the same” problem.
Unfortunately, we forget that we are all very different, with different body types, nutritional habits, careers, levels of fitness, run experience, and many other differences. This is why having someone that can evaluate you as an individual is a key to finding resolutions.
Too often, runners are led to believe that they need to adjust or change the wrong things to resolve and/or avoid injuries. For example, one of the most commonly held beliefs, which has been disproven with some completing research, is that running shoes prevent injuries. Many studies have shown that running shoe technology has not reduced the rate of injuries. The latest craze for more cushion to minimize the impact of running has been shown to increase the forces through the body! And there was even a landmark study that demonstrated the more expensive the running shoe, the more likely the runner would have an injury (i.e., a 136% increase).
Some of the most common myths about runners and running injuries include:
Pronation is terrible and you need support: For years, there was a false narrative about pronation causing running injuries. The running shoe companies and orthotic makers provided support to address this concern. Unfortunately, the results did not back up the claim. Injuries persisted and, in some cases, got worse.
There are certainly some people who need support, and some people benefit from orthotics, but the percentage is far smaller than most people think. Also, orthotics can be incredibly beneficial for specific conditions and used temporarily as an adjunct to rehabilitation. The key is to have a physical therapist specializing in running-related injuries to assess your individual needs.
Running causes arthritis: It is common for people to think running is bad for their knees. The cartilage in our knees gets its nutrients from movement and usage. Running supports this process. Recent research in fact has concluded that running may actually be protective against arthritis.
Some known factors that lead to the development of osteoarthritis, include:
- Genetics
- Previous trauma or injury
- Repetitive stress after an injury
For some runners that have had an injury in the past, the repetitive nature of running could potentially lead to more breakdown. It is up to the runner to decide how to handle a situation like this because the physical and mental benefits of running may outweigh the possibility of developing arthritis.
Stretching prevents injuries: Many people believe that stretching before exercise will reduce your risk for injury. There is no evidence to back up that claim. Stretching does help range of motion temporarily and may help pain levels but does not necessarily mean injury prevention.
Studies have shown that static stretching before sports, especially sprinting, jumping, and running, may actually impair your performance. If you are looking for ways to get warmed up, a light jog or an active (dynamic) stretching and warm-up routine can help minimize injury and will not harm your performance. Plus these routines, when sport specific, target activation and warm-up of activity specific muscles and movement patterns.
Rather than starting with recommendations that often have no positive effect and, in some cases, a negative impact, our physical therapists begin with solutions that work. For runners, proper sleep, strengthening exercises, gait and cadence improvements, and resolving injuries are entirely proven ways to reduce the risk of future injuries.
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Request an appointment at Rose City Physical Therapy today!
At Rose City Physical Therapy in Portland, we understand what it takes to achieve your desired results. Contact us today to schedule an appointment with one of our specialists and learn how to help you recover from an injury and avoid future problems!
Sources:
- https://www.uptodate.com/contents/overview-of-running-injuries-of-the-lower-extremity
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5179322/
- https://link.springer.com/article/10.1007/s40279-017-0797-9
- https://link.springer.com/article/10.1007/s00421-018-3874-3
- https://www.frontiersin.org/articles/10.3389/fphys.2020.00723/full
- https://link.springer.com/article/10.1007/s00421-020-04490-7
- https://journals.lww.com/nsca-jscr/Abstract/2019/04000/Lower_Extremity_Stiffness__Considerations_for.28.aspx
- https://www.jospt.org/doi/10.2519/jospt.2021.9710
- https://www.sciencedirect.com/science/article/abs/pii/S0749379709006643?via%3Dihub
- https://bjsm.bmj.com/content/45/9/715
- https://bjsm.bmj.com/content/48/6/440
- https://www.sciencedaily.com/releases/2013/06/130614100821.htm