Runners tend to consider their risk of injury only when they actually succumb, but as in all walks of life, prevention is far better than cure. Of course, it is not possible to completely injure your body in any sport, but there are many ways runners can do to reduce the risk of suffering from common problems such as runner's knee, shin splints, and plantar fasciitis.
One to Remember Pay close attention to how much you run to make sure you do not increase the distance or intensity too quickly. For this reason, it is advisable to follow a training plan for a marathon exactly. Another is to work on your strength and stamina, especially in the lower body and at the core, to make sure your muscles can withstand the pressure of regular running.
A third is biomechanical screening to analyze your running style. It's not about telling you why everything about your run is wrong and then trying to revise it. Instead, it can help detect imbalances in your body and how some parts of the body can compensate for weaknesses in other areas, making the imbalance even worse. We were at the PerformanceRx in London to screen biomechanics trainer Anthony Fletcher, and although we were regular runners with Touch Wood, we have not had any major injury problems yet, but we still learned a lot about how our body moves on the run.
What do you watch for biomechanical screening?
"What we seek are asymmetries between similar body structures," says Fletcher. "We look at the pelvis, knees, shoulders and sides of the spine to see if there are differences. And then we look for compensation payments that you use to correct them.
Many runners develop compensation payments to overcome imbalances in their walk and find that they have no injury problems due to body adaptation. Imbalances that cause no problems when you drive 5km once or twice a week can cause injury if you increase your workload to prepare for a marathon.
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Can common running injuries such as Achilles tendonitis and runners' knee be caused by these imbalances?
especially if it's one-sided, "says Fletcher. "Very rarely do you get the knee of the runner on both knees at the same time. This shows that something is wrong in the load between left and right – there is something balancing. "
What happens during biomechanical screening?
In our screening, Fletcher checked the outsoles of our running shoes to see if anything was worn. In some areas, it's worth bringing a pair where you covered a few hundred kilometers. Then we did some mobility checks before going to the treadmill and running ten minutes in different bars.
Fletcher Then you can tell us what this approach has revealed. "We noticed today that you have a slightly longer left leg. That was not something your parents gave you, that's something you've created yourself through something in your lifestyle or work. This leads to a lack of mobility of your sciatic nerve, which reduces the mobility of the thigh muscles. You have a hip flexion of 30 °, in which your lumbar spine should be at about 70 to 80 °. This has also shown in your gait, with a faster, shorter step.
What should you do to correct these imbalances?
Of course, the exercises you do to compensate for compensation in the body change, depending on the compensation. We got two exercises to increase mobility in our sciatic nerve, but – and here's an example of how important it is to see an expert – we were not told to stretch our thigh muscles, which is what our natural response to close
What you do not get from a biomechanical screening is a lot of adjustments that you need to make to your running style right away to create a "perfect" shape.
"The Common Mistake Many people think they are wrong about their movements and their work, and if you do something more often, you become more efficient," says Fletcher. "Nobody told Eliud Kipchoge how to walk, he just did it, you can run better with it, but what you can do is work on your intrinsic mechanics to improve your efficiency and your load between left and right It is more symmetrical to the right. "
When should you perform a biomechanical screening?
"The ideal time is at the beginning of a training plan," says Fletcher, "then increase your running work and at the same time work more mechanically and efficiently."
However, in the real world, most people will probably only be screened in Consider if they have already suffered from an injury. At this point, it's obviously less about prevention than about identifying the underlying cause of a problem problem.
"Many people feel hurt when they increase their volume or charge," says Fletcher. "Ideally, you would have prevented this from the beginning, but if you feel something, biomechanical screening can tell you why the pa hurts one side of your body in particular. We try to find out the reasons instead of just connecting the problem.
How Much Does a Biomechanical Screening Cost?
It costs £ 150 to screen with Fletcher, which covers assessment and a workout plan. Work on imbalances in your body. If you want to train for a big event like a marathon and speed up your running schedule, Fletcher also runs the Onetrack Run Club – a free weekly track session on Monday night at the Duke of York Square track in Chelsea, London.
If you are not based in London, simply search online for biomechanical screenings in your area and you should find options easily.