Written by strength and conditioning coach, Mason Spikers.
Running is the most accessible leisure activity for the greater population, it can also bring upon unwanted niggles, tightness or even injuries which can inhibit the ability to continue running. Up to 79% of runners will experience an injury in a year and is caused by neglecting the additional strength training (van der Worp MP et al.)
This prompts the question: Do we consider strength training for rehabilitation?
Studies have shown that increasing running load and the overuse of muscles are a main cause of running injuries (Hreljac A, van der Worp MP et al). However, there are external factors that can cause injuries also, being the type of shoe that is being worn, and the surface of the trail or road. Although, there are ways we can prepare the body for these unexpected occurrences (van Gent R). Below is a list of the common injuries that have been researched with respected exercises in order to assist in the rehabilitation process and/or to further improve these injury cites.
Common Running injuries/cites:
How can you incorporate strength training for these injuries?
If there is a suspicion of an injury whether this may be the feel of niggles, tightness or general soreness, the best thing to do is to reduce the running load. If the pain is consistent or inhibits the ability to continue to exercise, seeking a physiotherapist will give the best guide of pain management and running load management.
Incorporating strength training into your weekly schedule of training must be appropriately planned. This is often catered towards the amount of running load, and therefore, adjustments are able to be made. However, during a rehabilitation process, an exercise program will take more priority than the running load.
So how do I add in a strength program?
Firstly, scheduling your weekly running load and identifying which run is going to be a high load, vs which run will be a lower load. This then will allow you to keep track of your recovery days. Building on, we are able to add in a gym day on a low running volume day.
Key considerations through strength training:
The greatest component to consider is consistency. Keeping a great consistency through strength training will not only provide muscular strength adaptations, but more importantly, strength training is the key to injury prevention and rehabilitation. Building and supporting the frame for endurance running will provide dramatic improvements to performance and often reduces the pain.
Overall, the consideration of strength training for injuries is determined by the severity of the injury. Strength training should never be neglected as there are many benefits from rehabilitating injuries to increase performances and quality of life.
If you do find yourself struggling with an injury and are not quite sure how to rehabilitate, book through us to be assessed and guided in the right direction by our physiotherapists and strength and conditioning coaches through an initial consultation.
- van Mechelen W. Running injuries. A review of the epidemiological literature. Sports Med. 1992 Nov;14(5):320-35.
- van der Worp MP, ten Haaf DS, van Cingel R, de Wijer A, Nijhuis-van der Sanden MW, Staal JB. Injuries in runners; a systematic review on risk factors and sex differences. PLoS One. 2015 Feb 23;10(2)
- van Gent R, Siem D, van Middelkoop M, van Os A, Bierma-Zeinstra S, et al. (2007) Incidence and determinants of lower extremity running injuries in long distance runners: A systematic review. Br J Sports Med 41: 469–480
- Hreljac A (2004) Impact and overuse injuries in runners. Med Sci Sports Exerc 36: 845–849
- Kiel J, Kaiser K. Stress Reaction and Fractures. [Updated 2022 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.
