Steve Bateman, senior lecturer and sport therapy course leader at Staffordshire University, U.K. says that most running injuries are of a chronic nature. Because many runners hit the streets with little thought to the design of their running they end up suffering from aching bodies and inefficient training.
Bateman says that the most common injuries he sees in the Staffordshire University Sports Therapy Clinic are patellofemoral joint syndrome (PFJS) and iliotibial band friction syndrome (ITBFS).
PFJS, also called runners knee, effects around 13% of runners, according to Bateman. Runners fall victim when they increase their training, change their running style or develop a biomechanical issue such as excessive pronation. Runners know they have it when they experience pain around the kneecap from climbing stairs or sitting for long periods.
About ITBFS. The IT band, according to Bateman, runs from the hip down the outside of the leg to just below the knee. Every time a runner bends or extends the knee, this band can rub across a bony protrusion just above the knee. Friction syndrome, he says, constitutes around 12% of all running injuries.
Accurate assessment is crucial for this problem. Bateman advises runners to get to a sports therapist as soon as they have a problem. Bateman’s advice for runners with ITBFS is to run faster and take shorter, quicker steps. He says this will prevent runners from over-striding and reduce unnecessary strain on their joints and surrounding structures by up to 30%. He adds that it will significantly improve performance.
Most runners take between 160 and 170 steps per minutes. Bateman advises increasing this by about 10%. Finally Bateman advises runners with injuries to consider strengthening. Strong gluteal muscles, he says, will help control the hip and rotation of the femur and avoid PFJS and ITBFS.
