While running is one of the most basic forms of locomotion, it is not so simple of a movement that we can neglect to take the proper precautions before beginning a workout which includes this activity. We learn to run when we are fairly young. Learning how to do this activity is one of the most basic steps in our motor development. However, during this learning process our bodies are able to repair themselves with remarkable speed efficiency. Missteps and injuries caused by running at this stage tend to be fairly minor. As we get older and continue running improper mechanics and old injuries tend to plague the body to a more extreme degree than they once did in the playground years.
Because walking and running are such basic forms of movement many people believe they are fairly safe activities. While the risk of getting injured while running is lower than, say, playing contact football, there is still a considerable risk for injury.
Training to run competitively is especially hard on the body. Depending on the speed of the run, the effort of running can place forces of up to 4 times your body weight on your joints and limbs. These forces can be equivalent to taking a hit from a middle linebacker. So, although running is thought to be a fairly safe activity it is not without risk. This is why you should get medical clearance before you begin a training regimen that includes running or is designed to develop your body for competitive running.
Here are a few things that a doctor may look for and possible ramifications if these problems are not corrected before beginning a running program:
1.) Running activities do require a base level of fitness before you begin training. Base fitness includes a few different aspects that should be addressed:
a.) Muscular Strength - Individuals who are sedentary for long periods of time experience muscular atrophy. Even individuals who are sedentary for short periods of time may experience some decreases in strength. Proper strength is important for the prevention of injuries. Over-use injuries such as muscle strains frequently occur in individuals who do not have the proper strength base before beginning a running program. Also isometric strength in the smaller stabilizing muscles will help prevent injuries by increasing balance and stability while traveling through the range of motion required for running activities. Weakness in these muscles may lead to undue strain being placed on joints or major muscle groups.
b.) Flexibility - Joint injuries are some of the most common injuries for runners. Limited flexibility can prevent the limbs from traveling though their proper range of motion. If an individual does not have the proper level of flexibility before beginning a running program it can be the cause of some serious injuries. Muscle rigidity can cause strains in those muscle groups. Also, improper flexibility may lead to undue pressure being placed on joints. This can cause subluxation or even dislocation of a joint as well as sprains or even ruptures of ligaments.
c.) Conditioning - Running places a great amount of strain on the cardiovascular system. Lung and heart health are important for safe and successful running conditioning. Genetic or health issues that are undiagnosed in these vital organs can be deadly if not treated before beginning a running program. While exercise is often an important step in treating issues with these organs, training to be competitive in running sports is often done at a greater intensity than treatments for common cardiovascular conditions. Training at these levels can often place undue strain on the heart and lungs. Therefore, it is important to make sure that there are no issues with your ability to breath and circulate blood before beginning a running program.
2.) Other issues that a doctor may check before beginning a running program includes joint stability. There are many ligaments and tendons that cross our body's joints. These are the parts of our body that allow us to perform such activities as running. Therefore, it makes sense that these should be in proper working order before beginning a program that includes such activities. Making sure that the hip, knee, ankle, and foot joints do not have any inadequacies is very important. Any inadequacies in these joints may lead to serious joint injuries. Sprains of ligaments, subluxations, dislocations, ruptures of the synovial capsules, or tears of the menisci are all possible injuries that could occur if there are any weaknesses in the joints.
3.) Your doctor will also check your motor neural function. The nervous system plays an important part in your motor ability. The most important aspect is the stretch reflex. The stretch reflex is the body's safety net against injury. If your muscles or tendons stretch to a point that they may become injured, your body will contract certain muscle groups in an effort to protect those tendons. If the stretch reflex is not working properly this safety net may fail and you may injure important muscles and tendons.
4.) Lastly your doctor will probably ask you about any previous injuries that may have occurred. Previous injuries often take up to two years to completely heal. Any scar tissue left in an injured area may easily become re-injured. The doctor will probably run a quick screen to see if there are any injuries that you may be unaware of or that may have never been diagnosed and properly treated. These types of injuries can be extremely dangerous. Even minor strains that are improperly cared for can lead to more serious injuries if an individual is unaware of them and how to correct the issues associated with that injury. A strain to a major muscle group that may have seemed insignificant can have remaining scar tissue, which if strained again can occur to a greater degree. A hairline fracture in a major, weight-supporting bone could quickly become a compound fracture as forces of up to four times an individual's body weight are placed on that bone. Meniscus tears that went untreated could lead to an ACL tear or bone fragments being splintered off of the end of the Tibia or Femur.
With all of the health risks involved, it seems that it should be in your best interest to make a quick trip to your doctor before beginning a running program. However, many people feel that this is an unnecessary step. I would urge you to schedule an appointment with your doctor before beginning any exercise program. Fifteen minutes at the doctor can prevent a season or a lifetime of pain. Knowledge is power and being informed by your doctor will empower you to have a successful training season.