running injury myths
Everyday in clinic I hear people struggling to find the correct information on the internet and from fellow runners. There is so much outdated and in some cases harmful information out there so I thought I would take the top 10 myths I come across regularly and bust them for you. Happy reading.
1. You’ll get injured if you don’t cool down after a run
2. Stretching is important for runners to stay injury free!
3. Pain equals damage
4. Rest is best for injury
5. Foam rolling your ITB will release it and cure knee pain
6. Strength training will make you massive
7. Running is bad for your knees
8. Physios tell runners to stop running
9. You should wear specific running shoes to stop yourself getting injured
10. You should get a gait analysis to prevent getting an injury
2. Stretching is important for runners to stay injury free!
3. Pain equals damage
4. Rest is best for injury
5. Foam rolling your ITB will release it and cure knee pain
6. Strength training will make you massive
7. Running is bad for your knees
8. Physios tell runners to stop running
9. You should wear specific running shoes to stop yourself getting injured
10. You should get a gait analysis to prevent getting an injury
1. You’ll get injured if you don’t cool down after a run.
You do not need to do any structured cool down after a run. Research shows that there is no added risk of injury by not cooling down and you certainly don’t need to do lots of stretching. However if you enjoy this as a chance to chat to friends after a session then it won’t do you any harm. A gentle jog after a session is more than sufficient though.
2. Stretching is important for runners to stay injury free!
Stretching just doesn’t do what we once though many years ago. Stretching has no protective mechanism when it comes to injury. In fact stretching can have a negative effect on performance. Any increased range of movement you get immediately after stretching has been shown to diminish and return to what it was before in about 20mins. Unless you complete stretching for several hours a day every day for months you get no physiological benefit.
3. Pain equals damage
Not very often in running injuries. Pain is a protective mechanism and often will be used by the body to prevent us doing too much more. It’s often a result of irritated tissues from overuse so isn’t actually always equal to damage. That said there are instances that mean pain is damage and it’s important get a professional assessment prior to making the call if you’re in any doubt.
4. Rest is best for injury
Not very often. There are some injuries that call for a period of rest however more often than not you’ll need to get it moving and load it. Rehab is rarely about sitting still. Most of my patients will remain running even if that’s a slightly reduced volume or intensity.
5. Foam rolling your ITB will help release it and fix knee pain
Foam rolling again is a well marketed piece of equipment that actually doesn’t do things like release fascia or lengthen tissues. You couldn’t lengthen or release your ITB if you were the worlds strongest person, its super tough! You also need it to be stiff as its the scaffolding of the outer part of your leg. Other soft tissues usually in the hip need to be looked at instead if you’re experiencing outer knee pain. Foam rolling can however reduce the muscle soreness after a hard session.
6. Strength training will make you massive
Something I often hear and one that makes me sad. The truth is it take a huge amount of strength training to get big muscles, ask any body builder and they’ll tell you how hard it is. As an endurance athlete you’ll never be lifting the volume needed and plus the amount of running you do will keep muscles smaller.
7. Running is bad for your knees
Quite the opposite. Studies have show no long term detrimental effects to the knees of runners. What we know is running increases bone density and cartilage formation. If anything running is good for our knees and shouldn’t be demonised.
8. Physios tell runners to stop running
Well anyone who’s been to see me will tell you this is wrong. For the hundreds of runners I have treated I can count on one hand how many I have stopped running. Most have been for a stress fracture and then it is essential to stop. But with a plan to get started again! A good physio will always aim to keep you doing what you love.
9. you should wear specific running shoes to stop yourself getting injured
Nope, running shoes do not prevent injury. You don’t need ‘structured’ shoes or a shoe to prevent ‘over pronation’. These are things the big shoe companies have held on to in order to market their shoes. I’ll be doing a talk for RFRF on running shoes soon but the best thing to focus on is comfort. Find what’s right for you.
10. you should get a gait analysis to prevent getting an injury
Gait analysis is widely marketed and over used. Often carried out by non qualified individuals. Gait analysis is not necessary to a) reduce injuries or b) help you buy shoes. I use it occasionally in clinic to help guide temporary adjustments while someone is injured but not in the long term! Gait is arguably one of the most complex areas of biomechanics and something that takes years to train to understand and even then the people who solely specialise in it don’t understand it all as yet!
