Spring is in the air in Boulder, Colorado, bringing out the flowers, birds, and…runners! If you are among the many in Boulder lacing up and hitting the trails and paths this season, you may be interested in the findings of a recent systematic review on running-related injuries.1
Factors that were associated with running-related injuries are:
- Female sex
- Prior Running-Related Injury
- Females with increased RED-S (relative energy deficiency in sport)
- Quadriceps angle of > 20°
- Lower step rates
- Weaker thigh muscles (increased risk of anterior knee pain)
- Changes in training volume (increasing by over 10 miles/week)
- Poorer sleep
- Increased sports specialization
While female sex, Q-angle, and prior injury are non-modifiable factors, there are some steps you can take to address the other, modifiable, risk factors:
- Increase step cadence (the number of steps taken during a a certain amount of time)
- Strengthen quadriceps muscles
- Gradually increase training volume
- Address factors to improve nutrition
- Address factors to improve sleep
- Add cross-training and downtime to your training schedule
These recommendations do not replace medical consultation and advice from a qualified practitioner. If you are experiencing an injury from running or would like to learn more about addressing your modifiable risk factors, you may benefit from individualized physical therapy with Dr. Sarah Burkhardt.
or email sarah@seatosummitpt.com with any questions!
- Joachim MR, Kuik ML, Krabak BJ, Kraus EM, Rauh MJ, Heiderscheit BC. Risk Factors for Running-Related Injury in High School and Collegiate Cross-country Runners: A Systematic Review. J Orthop Sports Phys Ther. 2024;54(2):1-13. doi:10.2519/jospt.2023.11550 ↩︎