Marathon Training - Common Injuries
Coaches and athletes must be caution with planning and executing training for marathons. Previous injury is a key concern for re-injury of the athlete so therefore appropriate rehabilitation is crucial to minimize this risk. Evidence shows that warm up and cool downs are the most important preventive measures for injury as well as shoe advice prior to buying a new pair[4].
Overload injuries are often caused due to muscles that are not conditioned enough for the rigors of long distance runner and/or muscles are compensating for weaknesses elsewhere. Strengthening the lower-limb muscularity and lower trunk is critical for a strength, injury free runner. Exercises such as calf raises (slowed and controlled, to activate gastrocnemius and soleus muscles); as well as gluteal work and strengthening hamstrings is important to ensure the main prime movers in running can function at their optimal capacity. Inclusion of intensity and hill work should be moderately introduced into the training program of athletes as these variations impart more load onto the lower limb muscles which can potentially result in an injury.
References
[1] Van Middelkoop M, Kolkman J, Van Ochten J, Bierma‐Zeinstra SM, Koes BW. Risk factors for lower extremity injuries among male marathon runners. Scandinavian journal of medicine & science in sports. 2008 Dec;18(6):691-7.
[2] Rasmussen CH, Nielsen RO, Juul MS, Rasmussen S. Weekly running volume and risk of running‐related injuries among marathon runners. International journal of sports physical therapy. 2013 Apr;8(2):111.
[3] Pelletier-Galarneau M, Martineau P, Gaudreault M, Pham X. Review of running injuries of the foot and ankle: clinical presentation and SPECT-CT imaging patterns. American Journal of Nuclear Medicine and Molecular Imaging. 2015;5(4):305.
[4] Hofstede H, Franke TP, Van Eijk RP, Backx FJ, Kemler E, Huisstede BM. In training for a marathon: Runners and running-related injury prevention. Physical Therapy in Sport. 2020 Jan 1;41:80-6.
