Running is one of the most popular sports activities among Canadians. About 27% of the Canadian population engages in running because it offers numerous health benefits for the human body.
However, did you know that about 50% of Canadians who run will experience minor or major injuries during their lifetime? In this article, you will discover how you can enjoy this wonderful sport without suffering from pain and injuries.
Common Running-Related Injuries
As with all aspects of life, everyone is different. One person may not develop any muscle pain, while others may suffer from micro-injuries or major injuries. Common running-related injuries therefore vary from person to person:
- Foot injuries: These are among the most frequent injuries for running enthusiasts. Foot injuries can include plantar fasciitis and stress fractures.
- Leg injuries: Very common, they occur between the ankle and the knee. One can develop tendinitis, shin splints, etc.
- Knee injuries: These injuries are particularly well-known among marathon runners due to the long distances covered.
- Thigh injuries: Although rare, these injuries often result from an imbalance in the hips or back.
- Hip and back injuries: Several factors can cause pain in these areas, including:
- Hip osteoarthritis
- Bursitis
- Tendinitis
- Lower back pain
- Stress fractures
These injuries may seem minor because some consider running to be a non-contact, low-impact sport. However, it is essential to take preventive measures to avoid these problems.
Muscles Targeted During Running
Running is a sport that engages a wide range of muscles working together to propel the body forward. When you run, several muscle groups are activated to ensure coordinated and efficient movement.
1. Core and upper body muscles
- Abdominals: They stabilize the core during running and help maintain proper posture.
- Back muscles: The trapezius, rhomboids, erector spinae, and lower back muscles play a key role in posture maintenance and overall stability. They facilitate arm movement and protect the spine.
- Arms and shoulders: The biceps, triceps, deltoids, and forearm muscles are involved in supporting posture and accompanying body movement while running.
2. Lower body muscles
- Quadriceps: Engaged during knee extension during the push-off phase.
- Hamstrings: Involved in knee flexion and hip extension.
- Calves: Activated during the propulsion phase, when you push off on the balls of your feet.
- Hips: Contribute to stability and propulsion while running.
- Glutes: Play a crucial role in hip extension. They stabilize the pelvis and help propel the body forward.
Running engages far more muscles and body parts than one might typically assume. This is why chiropractic care can be valuable in alleviating certain muscle pains by correcting imbalances and optimizing muscle function.
How Can Chiropractic Care Prevent Running Injuries?
Chiropractic care is a healthcare profession dedicated to the diagnosis, treatment, and prevention of neuromusculoskeletal disorders, as well as the effects of these disorders on general health. It can play a crucial role in preventing running-related injuries by:
- Identifying muscle imbalances: Chiropractors can detect muscles that are either too tight or too weak.
- Providing specific stretching and strengthening exercises: To improve the flexibility and strength of the muscles involved in running.
- Offering advice on ergonomics, posture, and biomechanics: Personalized recommendations to optimize your running technique.
- Offering adjustment treatments: Including spinal realignment, restoring joint mobility, stimulating the nervous system, and improving spinal mobility.
- Providing neuro-vertebral decompression sessions: To reduce pressure on the intervertebral discs by gently stretching the spine, thus promoting healing.
While running is beneficial, it is an impact sport that can affect muscles, joints, and vertebrae if not done correctly. Consulting a chiropractor is recommended in cases of chronic pain or muscle discomfort caused by running.
Warm-Up to Prevent Injuries Before Running
Here are some warm-up steps to minimize the risk of injuries:
- 5 minutes of walking: Start slowly and gradually increase your speed, ending with a brisk walk.
- Shoulder rotations: Perform 20 forward rotations and 20 backward to warm up your shoulders and arms. This can be done while walking.
- Leg swings: Swing each leg forward and backward for 30 seconds. Start with small movements, gradually increasing the range of motion to the maximum possible.
- Jumping jacks: Do them for 30 seconds, with wide movements of the arms and legs.
- Toe hops: Jump for 30 seconds on the balls of your feet; you can also use a jump rope.
- High knees running: Run for 30 seconds, lifting your knees as high as possible.
- Butt kicks running: Run for 30 seconds, bringing your heels as close as possible to your glutes.
By incorporating these warm-up exercises, you effectively prepare your body for running, reducing the risk of injury.
A Sport Much More Complex Than It Seems!
Although running may appear simple, it requires proper preparation to be done in a healthy way. Muscle pain is common in many sports, including running.
Our chiropractors at the Chiropratique du Portage Clinic, Dr. Émilie Gaudreau and Dr. Patrick Gaudreau, are available to help you assess and manage neuromusculoskeletal pain associated with running.
Don’t hesitate to contact us for more information!
🧑⚕️ Dre Émilie Gaudreau, chiropractor
🧑⚕️ Dr Patrick Gaudreau, chiropractor
Sources consulted as of September 19, 2024
Association des chiropraticiens du Québec, (2024). Course : la chiropratique avec vous sur le terrain. Repéré à : Association des chiropraticiens du Québec | ACQ (chiropratique.com).
Centre chiropratique de la santé vertébrale. (2024). Améliorer la performance, la mobilité et prévenir les blessures chez les coureurs avec les soins chiropratiques. Repéré à : Améliorer la performance, la mobilité et prévenir les blessures chez les coureurs avec les soins chiropratiques- Centre chiropratique de la santé vertébrale (kpitrechiro.com).
Clinique du coureur. (2024). Les blessures fréquentes en course à pied. Repéré à : Blessures fréquentes en course à pied – La Clinique Du Coureur.
Durand, M. (2024). Course à pied : quels sont les muscles les plus sollicités ? Repéré à : Jogging : quels sont les muscles les plus sollicités ? | Santé Magazine (santemagazine.fr).
Ordre des chiropraticien du Québec. (2024). Qu’est-ce que la chiropratique ? Repéré à : Qu’est-ce que la chiropratique ? – Ordre des chiropraticiens du Québec.
Statistique Canada, (2024). La participation à la société canadienne par le sport et le travail. Repéré à : Le Quotidien — La participation à la société canadienne par le sport et le travail (statcan.gc.ca).