Most runners know that a major cause of running injuries is bad form, particularly the kind of bad form that leads to excessive motion, and causes hips, knees and ankles to move than they should. Now comes a researcher at Indiana University who says bad form can be avoided if runners stop running before they get tired. An Indiana University news release reports on a study involving 20 recreational runners ages 18-45, all of whom ran at least 10 miles per week. Tracking markers, to monitor the range of motion, were placed around their pelvises and along a single leg and foot on each runner. The runners ran on a treadmill until they either reached 85 percent of the subject’s heart rate maximum or a score of 17 (out of 20) on the rating of perceived exertion (RPE). The researchers found that as the runners tired, changes throughout the lower extremities were subtle but more severe in the rearfoot, where there was a “complete breakdown of mechanics.” The researchers warn that an excessive range of motion in the joints generally is associated with overuse injuries, and that extra motion makes it harder for the muscles, tendons and ligaments to handle the strain forces related to running. Common overuse injuries in runners are patellofemoral pain syndrome and iliotibial band syndrome at the knee and plantar fasciitis at the foot.
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Saturday, May 31, 2025