5 keys to prevent bone stress injury in runners

| Sports Injuries
5 keys to prevent bone stress injury in runners

Bone stress injury occur when bone stresses applied during activity, like running, exceed bone's tissue tolerance.  This can also be known as bone strain. It is very common among runners, especially due to the repetitive loading with long distance running.

Main symptoms which indicate that you have a bone stress injury

  • Bone pain that worsens with weight-bearing or repetitive use, particularly impact
  • Sudden pain during or after exercise
  • Localised swelling that is getting worse – this is seen on superficial bones such as in the shin and forefoot, but difficult to ascertain in the femur for example
  • Localised tenderness
  • Persistent pain at rest or at night
  • Pain increases with activity unlike tendinopathy which tends to decrease with activity

Risk factors

  • factors that alter the load applied to the bone
  • factors that influence the bone's ability to withstand load, thus minimising damage.

 Bone stress injury in runners

 Our bones experiences stress through external loads (ground reaction force) and internal loads (force caused by muscle contraction). Such stress results in load-induced micro trauma.

 How do we prevent BSI’s in runners?

BSI’s are multifactorial, but here we’ll focus on 5 key training considerations to decrease BSI risk:

  1. Avoid major spikes in loading

 As mentioned earlier, bone can remodel and adapt if loads are progressively increased.

The sedentary individual that begins running. In a study of military recruits, those with 1 month or less of running experience had an increased risk of suffering a BSI in basic training.

  1. The track athlete during preseason. Research shows that collegiate level athletes have a 43% increased risk of BSI during the preseason, since they may be ramping up training too quickly after taking time off from their sport.
  2. Increase volume, then intensity

The workload placed on a bone is related to the volume (number of loading cycles) and the intensity (magnitude and/or rate of load).

Rest periods from running- To allow adequate recovery and adaptation, we want to include regular breaks from the repetitive loads of distance running.

  1. Monitor environmental changes

 Different environments imply a different direction and magnitude of loading.

  1. Modify running technique

Technique can significantly impact the magnitude and direction of lower extremity loads in running. A relatively easy and effective technique modification is to increase step cadence by 5-10%. 

“At Arunalaya Healthcare, we pride ourselves on being the best physiotherapy center in Delhi. Our dedicated team of experts offers top-notch physiotherapy treatment tailored to your needs. Experience the difference with Arunalaya, the leading physiotherapy clinic in Delhi area. Our commitment to excellence ensures that you receive the best physiotherapy care possible. Trust Arunalaya Healthcare for the best physiotherapy treatment in Delhi. Our advanced physiotherapy solutions set us apart as the premier choice for your rehabilitation needs. When it comes to physiotherapy, Arunalaya Healthcare stands out as the best in Delhi. Experience superior physiotherapy services at Arunalaya Healthcare, your trusted partner in wellness. Choose Arunalaya Healthcare for comprehensive physiotherapy solutions that deliver results. At Arunalaya Healthcare, we are dedicated to providing the highest quality physiotherapy care in Delhi. Visit Arunalaya Healthcare today and discover why we are the best physiotherapy center in Delhi.”

Physiotherapist in Patel Nagar | Physiotherapist for Home Visit in Patel Nagar | Physiotherapy in Karol Bagh | Best Physiotherapist in Punjabi Bagh | Physiotherapist Near Me | Physiotherapy Near Me | Best Physiotherapist in Delhi | Best Physiotherapist in India | Physiotherapy Center in Rajendra Place | Knock knee Clinic Near Me | Back Pain Physiotherapy Near Me | Sports Physiotherapist in Delhi | Stroke Physiotherapy | Paralysis | Cerebral Palsy | Best Sports Injury Physiotherapist in Delhi | Best Sports Injury Physiotherapy in Delhi | Physiotherapy Home Service | Physiotherapy at Home | Home Visit Physiotherapy | Advanced Physiotherapy in Delhi | Physiotherapy Clinic Near Me |

  • Share this :

Related article

Make an appointment! Go there