Do you know that approximately 50%-75% of runners will sustain an injury? These are typical overuse injuries that can put your running and daily exercise routine on hold for at least a week (Snyder et al. 2008). Changes in how your body controls your muscles, including muscle imbalances, altered muscle timing, muscle fatigue and muscle weakness, have been associated with injuries (Bonacci et al. 2009).
Although these running injuries may occur at the ankle or the knee, it is important to know that it is often poor control or coordination of your hip that can cause these. Your body works as a “chain,” so if there is a kink, or weakness at one of the links, the entire chain is at risk. According to Snyder et al. (2008), excessive hip adduction and internal rotation (knees caving in) and pronation (arches collapsing) can potentially lead to injury. One of the best ways to avoid overuse injuries is to be involved in a strength training routine that addresses the muscle weakness or imbalance you may have.
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Research has demonstrated that weightlifting and plyometric training which involves jumping and bounding have resulted in enhanced running efficiency. This improvement has thought to be a result of improved muscle power development and improved use of stored elastic energy during running. (Bonacci et al. 2009). One of the ways you can increase your running performance is through plyometric training. The goal of plyometric training is to train your body’s ability to use stored elastic energy in your muscles. For instance, a good way to think about it is stretching a rubberband. When you release it the band, it will snap and return to its previous state. The same thing occurs when you run. If you are able to keep this ability throughout a long run such as a marathon, your performance will increase.
In conclusion, strengthening the muscles about your hip will help reduce your risk of overuse injury while running and increase your overall performance. If you aren’t working with a trainer and plan on competing in this racing season, stop by Phenomenal Fitness to feel, perform, and look better. Get started today!
References
1. Bonacci, J., Chapman, A., Blanch, P., & Vicenzino, B. (2009). Neuromuscular adaptations to training, injury and passive interventions implications for running economy. Journal of Sports Medicine, 39(11), 903-921. doi: 10.2165/11317850-000000000-00000
2. Snyder, K., Earl, J., O’Connor, K., & Ebersole, K. (2008). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running. Clinical Biomechanics, 24, 26-34. doi: doi:10.1016/j.clinbiomech.2008.09.009
