Preventing training injuries that plague women.

With the weather getting better and the long nights here, runners are out in force. While exercise has loads of health benefits, injuries often occur when starting a new workout program. There are a few sporting injuries that women suffer with more than men.  Men are more likely to get groin pain, where as women are more likely to get stress fractures and/or glute tendon pain. Thankfully there are preventative steps that can be taken to reduce the risk of these two injuries.  

Glute muscle tendinopathy –

Pain on the outside of the hip is often is caused by an irritation at the insertion of a glute muscle tendons.  This can lead to inflammation of the fluid filled sac (trochanteric bursitis) on the outside edge of the hip bone, near where the glute tendons attach to the bone.  Glute tendinopathy (as well as some forms of knee pain, and iliotibial band syndrome) have been linked to a weakness of the lateral hip muscles, primarily the glute medius.  The glute medius is a deep muscle of the backside that plays an important role in stabilizing the hips when running. Strengthening the glute medius is a good idea for women in particular before upping the mileage of running.

(Side note: running performance can also be improved with glute / core work. Paula Radcliffe and Chrissie Wellington (retired superstar triathlete) both saw great success after they added it.)

Here is a link where I show videos of the best exercises to strengthen the glute medius in a logical order –

Stress fractures – 

A stress fracture is a micro fracture of bone which are common in female runners.  The tibia, the large bone of the leg, is a common site for stress fractures to occur.  Female tibial stress fractures are linked to:  a history of menstrual disturbance, less muscle mass of the leg, lower bone density, a discrepancy in leg length, and a lower fat diet.

Prevention tips:

1. Workout with weights to add muscle to the legs. Greater muscle mass in the legs prevents shin splints.

2. Aim for a balance between energy expenditure (training), and energy intake (proper nutrition). If your energy balance isn’t right, it will affect your body’s hormone levels. This can disrupt your menstrual cycle as your periods become spaced out or can even go away completely.

3. Don’t increase training too quickly, there is some evidence that bones become weaker about a month after intense running is started.  Therefore always gradually increase running mileage, and plan a “lighter” week approximately every 4 weeks.

4. For most runners a stride per minute rate of 180 to 190 is optimum for less shock absorption.

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Both Chrissie Wellington and Paula Radcliffe were treated with the World leading soft tissue therapy -Active Release Techniques® (ART).

• The ART of Active Release Techniques for Injuries. –  The Telegraph
• ART therapy can release tight muscles to transform performance.  –  Vigour Magazine 
• What is ART and how is it different from sports massage? –  220Triathlon Magazine