Frequent injuries - is it just me?

[jcborden]

I've been running for around six months, and have gotten very comfortable with 10Ks and actually enjoy them for the first time in my life (used to hate running).

However, I do seem to suffer frequent injuries, be it knee soreness (probably very common), plantar fasciitis and more recently an achillies tendon injury (not diagnosed, but just very sore) which kept me off running for 4 weeks.

I stretch to warm up and walk for a couple of minutes before starting my run so not just rushing straight into a run, but still seem to be hurting myself on a pretty regular basis.

In between running I cycle or HIIT to keep the fitness up so have had 4 weeks of this but returned to running this week with 2 x 5Ks and a 10K today (in 50 mins) which I really enjoyed.

So am I doing it all wrong, over doing it, or at 46 years old just finding things hurt and go wrong more than they used to?

[Sadie-runs Graduate10]

Hello! Funnily enough, I went through something similar 6 months into my running. I had all kinds of issues – a sore hip, a sore knee, I pulled a calf muscle, I strained a hamstring, and…I had a touch of plantar fasciitis. Basically I just ran through the whole gamut of injuries a runner could get! It was really frustrating, and stopping me from starting the 10k training programme. (Which, by the way, I have happily just completed!) I started to wonder what I was doing wrong, or whether I was just suffering because of my age (I am also 46 years old).

It was a chance remark from a running friend that sorted me out. She told me that most running injuries stem from weak glutes and a weak core. At that point, I had never really thought about the role of the glutes in running, but if you look it up, it is amazing how important they are! So, I started doing pilates for my core, and looked up the best exercises to strengthen up the glutes, and (fingers crossed), I have been injury and niggle free for ages now, and running three times a week. I cannot help but think this is a combo of the exercises, and me just naturally getting stronger with the more miles I am putting in on my legs now.

I don't know if this is your issue (obvs, I am not a trained sports therapist!), but just thought I would share my story with you in case. I hope it wasn't too patronising, I am sure you probably know all about the glutes and core anyway!

My new favourite thing is a sports massage – can sort out all manner of soft tissue issues.

[jcborden in reply to Sadie-runs]

Many thanks for the detailed response, very helpful indeed. I will have to do some reading over the weekend!! Certainly don't want to stop running, but equally can't keep going through the injury cycles as I am currently!

[Sadie-runs Graduate10 in reply to jcborden]

No worries. I really identify with what you had written having been through it myself. Don't be afraid to dial back on your speed for a bit; focus on core and glute strength work, and you will be fine, I am sure! These things are sent to try us, and we can often learn a lot from the injuries and become better runners in the process.

[pinkaardvark Graduate10]

As sadie has said, focusing on strengthening your upper and core can help prevent injuries as contrary to the people selling shoes, it starts from the head and not the foot. A strong core that can remain solid and resistant to twisting during the run together with strong glutes and abdominals to stop the hips dropping are critical.

The other tip about avoiding injury is injury occurence is proportional to speed. The higher the speed, the greater the energy imparted and impacted. The faster you go the better your running form needs to be and the more quickly it will unravel if it isn't spot on. So you may want to consider the mechanics of your running form, do you lift your knees enough is your cadence too low and is your stride too long with subsequent heel striking? An ideal is driving the knees forward with good lift, quick turnover so faster shorter but more frequent strides and arms relaxed but powering forward parallel to the ground and not across the chest, with relaxed hands and back and neck strong and not tipped forward or bent.

You say you did a 10k in 50mins, that is fast from my ability but it may be slow for you.. if it is quick for you then the fact that you are pushing so hard after coming off the injury couch may also teach you a lesson.

[Equi-geek Graduate10 in reply to pinkaardvark]

Aaaah! Thanks for the explanation about the hips dropping - I totally relate! I have felt that hip drop before and corrected myself at the time because I knew it wasn’t right, but I wasn’t sure why it had happened. I also swim, so I know how core fatigue exacerbates twisting but never thought about it from a running perspective!

[Oldfloss Administrator 60minGraduate]

Ha ha, this made me smile.. ( not in a mean way) ..I seem to have been on and off the IC for ages... ( non running related though )!

I think because of what we are doing..things do just happen!

For me as for loads of us, core strength and stamina exercises are a must, alongside the running... Even on the IC, as I am now, I am able to cycle and swim and walk and I have added and upped my daily exercise routine too.. ( using some gentler workouts)

I am a bit more aware of any injuries etc, I think, as I am older ..(68)

But once you get into a routine, the exercises do seem to minimise the running related problems

[jcborden]

Thanks all for the advice. I will look at the glutes and also my running style/speed to see what I can change to minimise future injuries. It is definitely frustrating as I really enjoy an early morning run.

[Lordi Graduate10]

I suffered a series of niggles (not quite injuries) after b210k during my HM training which in hindsight must have been part and parcel of the "legs building" process, right ankle, calf, knee, butt cheek, then ditto on the left side, stomach stiches, bad back, neck, you name it, always one thing at a time and serially, but never what I'd class as an injury, just a pain the arse ache/ twinge. At 56 years of age I suppose it was just my body having a right moan at the geezer in charge. All these niggles culminated in an extreme feeling of having "broken" my legs after my first HM (it actually hurt to run for a few weeks). Since then the whole system seems to have reset itself and my legs are strong with no niggles at all, so maybe I've finally got my legs "built" in that sense? Hopefully you can get to this plateau too where you can go for a run an not have to think or be reminded of how your legs/back/whatever feel? I suppose it will all start again for me as I push on towards longer marathon training runs? One thing I have learned is to not try to set any world records on my first marathon race and just aim to finish with a bit left in the tank (and not "break" my legs again)