Running Series #2
Prevent running injuries with strength training
As running related injury is common in all runners, with up to 50% of runners sustaining an injury each year that prevents them from training, injury prevention must always be considered as part of a running program.
So how is the best way to keep injury away? Besides considering load management as we talked about in our first Running Series post, strength training has been shown to be effective in preventing both acute and overuse sports injuries.
Data from a 2014 systematic review including 26, 610 participants found that strength training reduced sports injuries to less than a third, and overuse injuries almost halved! Proprioception (your body’s ability to sense movement and position) and mixed interventions were also effective, though to a lesser extent. Stretching, however, proved no beneficial effect.
More recently a 2018 review focussed specifically on different strength training-based injury prevention programs. While the studies involved had different training programs, the overall effectiveness in preventing injury was consistent:
Strength training reduced sports injuries by 66%, and more than halved the risk of sports injury with 95% certainty.
The more strength training was present, the better prepared the athlete and lesser chance of injury
There were zero adverse effects across all studies
It was recommended that strength training to begin with familiarisation and perfecting technique, before increasing volume and intensity. Preventing acute injuries should involve strengthening failure thresholds of relevant tissues, as well as working on technique and psychological preparedness. For preventing overuse injury, gradual tissue conditioning, good technique and variation in training was recommended.
If you are struggling with a chronic injury that is stopping you from running, or have recently injured yourself and need help rehabilitating, give us a call today on 9809 3854 and let our physios help you recover and reach your running goals!