Running Injuries


Be it that you are a beginner, expert or veteran runner, we are all made of biological tissues that eventual incur wear and tear. But just how susceptible are you to a running injury? What are the statistics of running injuries out there and what can you do to avoid them?


The Hard Facts:
– In a study by Saragiotto et al. it was found that the main consistent risk factor in running-related injuries is previous injury in the last 12 months.
– In a separate study by van Gent et al. researching risk factors in long distance runners, training distance was a big factor in injury determinant – both in its increase during training and its volume.
– The body location with the largest injured population is focused around the legknee (42.1%), the foot/ankle (16.9%) and the lower shin area (12.8%).
– The overall injury rates in collective groups of runners range from 26-92.4%.
– Buist et al took it a step further and enrolled novice runners into a running program and compared resultant running injury incidences with known biological variables about the runners. What he found was interesting:
In males, an increased BMI showed 1.15 times more likelihood for injury. Previous musculoskeletal injury showed 2.7 times more risk. Participating in another sport other than running without an axial load (ie. non-weight lifting) increased that risk to 2.05 times more likely.
In females, an increased navicular drop (i.e. pronation) was the only single predictor of running-related injury.


I’m At Higher Risk, What Can I Do?
– Analyze running gait, strength, flexibility and shoewear to fix any deficits and ensure proper running biomechanics (Stride Strong does this!).
– Go to a running physical therapist to fully rehabilitate previous musculoskeletal injuries (this too!).
– Get connected with a running coach to get guidance on training schedule and volume (we have resources, just ask).
– Change up nutrition and exercise habits to reduce BMI (we have outside resources on this as well).


There is considerable evidence by Lauersen et al that strength training reduced sports injuries to less than 1/3 and halved overuse injuries. Let Stride Strong PT show you the most efficient exercises and effective running adjustments to target your weak areas.


– Buist I et al. Predictors of Running-Related Injuries in Novice Runners Enrolled in a Systematic Training Program. American Journal of Sports Medicine. 2010 Feb. Issue 38(2) pp.273-80.
Lauersen et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised control trials. British Journal of Sports Medicine 2014 Jun; Issue 48(11) pp.871-7.
– Saragiotto et al. What are the Main Risk Factors for Running-Related Injuries? Sports Medicine 2014 issue 44 pp. 1153-1163.
– can Gent et al. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review.  British Journal of Sports Medicine. 2007 Aug. Issue 41(8) pp.469-80.

By Alice Holland, DPT.
Alice’s Google + page.

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
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