Català
Español
How I can prevent that it injure me practising running?
A recent study allow to know one of the main causes of injuries in the runners. The causes of injuries in runners are multiple and is difficult to value the influence of them: distance, surface, footwear, weight, type of running, diets, muscular state, training,… 90% of runners lose time of training every year for any type of injury.
This new study has been published in December in the British magazine of spors medicine (see summary below). The researchers of Harvard Medical School have decided to look the impact of the running of each runner, that is to say, the blow or impact of load, and relate it with those that have more trend to injure . The novelty is that they have done it of way prospective so the reliability is very high. For different type of runners with a similar body and with a style to run similar can have a more or less violent impact with different quantities of load immediately of the impact.
Professor Irene S Davis of @Cambridge (USE) studied to 249 runners (Br J Sports Med doi:10.1136/bjsports-2015-094579). They did it only in the female sex to avoid the differences between sexes. They followed them during a period of 2 years and saw the instantaneous vertical load that presented, together with the osseous and soft injuries. The result of the study allowed to see that those that presented a vertical load or impact more overhead injured more. Roughly a 9% of the runners (21 in the study) never had injured neither injured during the study and were those that presented impacts of lesser load.
How can reduce this load or vertical impact? They exist different theories and shapes to understand it. But we will be able to generalise saying that we can reduce the impact in 5 manners:
- Increasing our cadence (greater numeral of steps for each kilometre or minute, next to values of 180 ppm are used to to be less lesive).
- Optimising our load (correct pronation or supination) with plant supports.
- Reduce the vertical swing (the jump upwards), look for that the aim are that the centre of gravity displace to in front and no upwards and down.
- Avoid the overstriding than the foot goes in in contact with the soil a long way ahead of the hips. The best is that each step was next to our centre of gravity.
- Concentrate because so much ankle as a knee take part in the reception of the impact.
A suitable study of the running technique in a biomechanics centre has to help to polish our technique, specially, in those that present more trend to injuries. We attach the summary (or ‘abstract’) of the study for those people interested.
Greater vertical impact loading in female runners with medically diagnosed injuries: a prospective investigation
Abstract
Background Running has been critical to human survival. Therefore, the high rate of injuries experienced by modern day runners is puzzling. Landing on the heel, as most modern day shod runners do, results in a distinct vertical impact force that has been shown to be associated with running-related injuries. However, these injury studies were retrospective in nature and do not establish cause and effect.
Objective To determine whether runners with high impacts are at greater risk for developing medically diagnosed injuries.
Methods 249 female runners underwent a gait analysis to measure vertical instantaneous loading rate, vertical average loading rate (VALR), vertical impact peak (VIP) and peak vertical force. Participants then recorded their mileage and any running-related injuries monthly in a web-based, database programme. Variables were first compared between the entire injured (INJ; n=144) and uninjured (n=105) groups. However, the focus of this study was on those injured runners seeking medical attention (n=103) and those who had never injured (n=21).
Results There were no differences between the entire group of injured and uninjured groups. However, all impact-related variables were higher in those with medically diagnosed injuries compared with those who had never been injured. (effect size (ES) 0.4–0.59). When VALR was >66.0 body weight (BW)/s, the odds of being DX_INJ were 2.72 (95% CI 1.0 to 7.4). Impact loading was associated with bony and soft-tissue injuries.
Conclusions Vertical average loading rate was lower in female runners classified as ‘never injured’ compared with those who had been injured and sought medical attention.
Leave a reply →
Benvolgut Dr. Pere Mir.
Reply →He llegit l’article sobre la prevenció de les lesions dels runnings. He de dir que he corregut per les serres (muntanyes petites) d’ençà que era petit, no solament he corregut, sinó que he saltat i he fet tot allò que fan els cabirols, molt abans que és poses de moda. Els cinc punts que esmenta’n en l’estudi, hem semblant mot encertats (el primer i el quart són pràcticament el mateix), potser hauria estat bé afegir-hi algun més
6. La morfologia de cada individuo, igual que un lluitador de sumo no és aconsellable que sigui jockey, doncs segons quina tipologia de corredors està abocada al fracàs des del seu inici.
7. Estiraments musculars i mobilització articular. Es té clar que la musculatura amb el temps (a mesura que ens fem grans) se’ns va escurçant i per tant les zones articulars estant més en contacte i pateixen un estrès mecànic i com a conseqüència l’impacte provoca lesions cartilaginoses i lligamentoses i de part toves en general.
8. La moda o esnobisme. Si una persona que no ha fet mai ioga els poses a fer la posició del loto, és molt probable que acabi amb una meniscopatia, doncs aquí passa el mateix, si no estàs acostumat , des de ben jove a la bona practica i higiene de l’esport i ho comences a fer de gran el desenllaç pot acabar amb lesió, quelcom totalment normal i fàcil d’entendre.
El volia felicitar per l’article, doncs, segurament n’hi haurà persones que en trauran profit.
Atentament.
Josep Ramon Baró
Fisioterapeuta
in reply to FISIOVITAL SL.
Hola Josep Ramon,
Reply →Tens raó. No volia ser un compendi de les mesures preventives que segur que n’hi han més, com les que tu dius. Sino aprofitar l’article americà per recordar 4 coses. La diferència entre la 1 i la 4 vol ser diferenciar la gambada curta (em costa fer servir aquesta paraula com a traducció de ‘zancada’) i la posició del centre de gravetat. No sempre van associades, tot i que és cert que si una va desequilibrada l’altre també.
Si et sembla bé en un parell de mesos tornem a reescriure junts l’article i hi posem les teves aportacions, juntament amb altres que ens semblin interessants. Intento fer articles que no siguin massa llargs de llegir i més aviat fàcils de digerir.
Veig a la web que tens el teu centre a Sant Cugat des de fa 20 anys: deu ni do!!! Felicitats pels 20 anys.
Gràcies per llegir-me i pels teus encertats comentaris. Salutacions,
Dr. Pere Mir
http://www.drperemir.com