Tendon injuries in runners

With the London Marathon approaching this weekend, physio clinics around the country have been rubbing their hands with glee and enjoying bumper booking rates as recreational runners have been upping their training.

Why so many injuries?

• lack of proper planning from the runners- a sudden increase in the volume of training, without adequate rest.
• poor footwear- either sticking to the same footwear as it wears out, or wearing the incorrect footwear in the first place.
• age- tendon pliability decreases with age, and tendon muscle properties are slower to adapt than muscle function.

This last point is often overlooked, but research shows that muscle hypertrophy occurs within 8-12 weeks of following a suitable programme, but it takes 12-16 weeks for tendons to adapt.

That means that the runners who started training in January can expect to feel good muscularly by the end of March, but their tendons may not be adequately prepared for the long runs that take place around Easter.

Not only that, but Men in their 30s have lower tendon strength than Men in their 20s- and it is often older Men who have the sudden inspiration to “do something”. If their tendon properties are weaker, and haven’t adapted, then they tend to run with poor mechanics. I see the “Sunday Morning fatty shuffle” every week in Willand, around the Devon Lanes.

The solution?

• Buy and wear correct footwear.
• Get strong first, then start running.
• Incorporate correct running drills including low level plyometrics to help develop tendon strength and reactivity.
• Get a decent running coach to help you, rather than download the elite runners programme from the internet.

Read our Marathon Tips of the Trade