injury prevention in runners

Question 1

what are the benefits of running

Answer 1

aerobic fitness
socialisation
free and accessible
bone mechanical loading

Question 2

what is the prevalence of LE injuries

Answer 2

19.4-79.3%
80% of injuries being secondary due to repetitive strain
approx 70% below knee

Question 3

what is the best injury definition to determine injury burden in running

Answer 3

all complaints
most are overuse injuries

Question 4

what are the proven intrinsic risk factors for running

Answer 4

previous injury (odds go up if injury is in the past year)
higher BMI
low BMD/REDS (increased risk for bone stress injuries)

Question 5

what are the proven extrinsic risk factors for running

Answer 5

errors in training load management
- high running distance (longer race = higher risk)
- high training intensities

Question 6

what is the effect of sex / level of competition in injuries

Answer 6

considered modifier / confounder
factors in everywhere

Question 7

what is the effect of different foot strike patterns on injury risk

Answer 7

heel strike = increased risk of ankle injuries
toe strike = increased risk of knee injuries

encouraged midfoot strike

Question 8

what is the effect of running shoes on injury risk

Answer 8

optimal shoe stiffness and softer/thicker midsole = reduced impact forces and shock

minimalist shoes = can improve performance but lead to greater loading in achilles, ankle, and forefoot

Question 9

what are the 6 injury prevention strategies for runners

Answer 9

gait retraining
training programs and loading
strength training
education
recovery
footwear

Question 10

what is the effect of gait retraining on injury prevention

Answer 10

frequently advocated for
only 2 RCTs done (need more evidence)

Question 11

what is the effect of training programs and loading on injury prevention

Answer 11

underloading = as great a risk as overloading (less adaptations to training and loading)
experienced runners = more strategies to adapt their loading in response to pain than novice runners
programs need to be individualised

Question 12

what is the effect of strength training on injury prevention

Answer 12

only effective as a supervised program
emphasis on replacing stretching with strengthening

Question 13

what is the effect of education on injury prevention

Answer 13

runners want info
more informed = more likely to adapt
education alone does not reduce risk

Question 14

what is the effect of recovery on injury prevention

Answer 14

advocate benefits of recovery in elite and rec runners
unclear how often runners utilise the practises

Question 15

what is the effect of footwear on injury prevention

Answer 15

preferred method of risk reduction by runners
individualised
evidence to suggest they are effective