RUNNING INJURY BLOG - HAVE YOU EVER BEEN TOLD THAT YOU OVERPRONATE?
by Guy Rogers, Physiotherapist & Running Expert.
Many runners present to our clinic having been previously diagnosed as an “overpronator”. Pronation is simply a motion – an observation, but all too often is provided as a label or a diagnosis. I often find that these individuals present with negative connotations towards overpronation as they have been told that they need to correct it. Which of course some footwear retailers would argue can be achieved with a particular trainer.
The key to understanding pronation and what constitutes overpronation lies in being able to look at the wider picture.
Think of this.. If you are an “over pronater” this may be causing your pain but is it more likely that your foot is trying its hardest to compensate for where the real problem lies, maybe at the hip or knee?
Therefore whilst the pain may be in the foot the root cause may be elsewhere.. and unless you find the root cause your problem will continue to recur again and again, maybe in 12 weeks or 12 months but if you continue to run I’m sorry to say it will come back.
Accurately identify the injured anatomical structure (formulate a diagnosis) and then establishing why it happened (root cause) is the key to pain free running.”
If you need advice regarding a running injury you have sustained get in touch! Also keep an eye out for our Injury Prevention mailing list coming soon!
3 TIPS TO AVOID INJURY WHEN TRAINING FOR A MARATHON
It’s London Marathon this weekend so we thought we’d share some top tips for anyone looking to get there trainers on and start running!
1. AVOID OVER-STRIDING
When you over-stride the ground reaction forces acting on your body will increase and your hip, knee and ankle can feel the brunt of this. Avoiding an over stride helps to improve force absorption through the body therefore reducing risk of injury!
2. INCREASE YOUR CADENCE
Speed those legs up! Taking more strides will help to reduce your stride length literature suggests aiming for a cadence of 170 strides per minute. Depending on your level of experience as a runner this can be too high and difficult to achieve straight away. Find out your baseline and gradually build up!
3. DO CROSS TRAIN
No we don’t mean an eliptical trainer! We mean vary your training, work on your strength, particularly on a single leg to help challenge your core. You can’t go wrong getting strong! It will also help improve your performance!