It may only take 9.69 seconds for Usain Bolt to win a gold medal, but it takes years of training, strengthening, straining, and recovery to truly achieve that dream. In track and field, those top-notch times are a culmination of years of hard work and strain on your lower extremities.
Our Injury Analyst, Lauren Quinn, a physical therapist at our Naperville (East), IL, clinic, and former intercollegiate track and cross-country athlete and stopped by to weigh in on the injuries, treatment, and prevention involved with track-and-field athletes.
Lauren said musculoskeletal injuries are common in the sport. Studies have shown that middle-distance and long-distance runners sustain more overuse injuries (a result of long training hours), while sprinters, hurdlers, jumpers, and multi-event athletes experience more acute injuries. But, whether it’s a 10,000 m race (that’s about 6.2 miles!) or a 100 m sprint, the world’s fastest are very susceptible to stress fractures and hamstring strains.
What types of injuries are common…
- Stress fractures: Stress fractures, also known as fatigue fractures, occur when continual forces are exerted on the bone, and it cannot repair itself fast enough. Since runners have very intense training schedules, these fractures may result because of the pressure constantly exerted on the bones.
- Treatment: In many cases, the key to recovery is rest. Taking time off to let muscles and bones rest can help expedite a recovery.
- Strains, sprains, and tears: With continual force on the muscles, strains and tears in the lower extremities are common in this sport. From ankles to hamstrings to calves to groins, muscles are very susceptible to strains and tears with the continuous pressure exerted on them.
- ITB Syndrome: Iliotibial band syndrome causes knee pain, as the repeated flexion and extension of the knee during running causes the areas to become inflamed.
- But, that’s not all…Runners may also experience shin splints, patella femoral pain syndrome, plantar fascisitis, peroneal tendonitis, and many others.
Prevention
Lauren weighed in on some ways to prevent injuries in track-and-field athletes…
- Drink up! It’s important to drink a minimum of eight 8 oz. glasses of water to replenish electrolytes.
- Dynamic stretching: As opposed to static stretching, dynamic stretching involves lengthening a muscle with movement (think lunges, high knees, kicks, toe touches, etc.). It is more effective than static stretching, which holds a muscle in a lengthened position for a long period of time.
- Implement a plyometric/agility program: Lauren suggests teaming up with a trained individual, like an athletic trainer or physical therapist, to develop a regular strengthening routine. This can help avoid any muscle imbalances which may lead to overuse and ultimately to injury.
- Wear supportive footwear: Did you know that it takes 48 hours for shoe cushion to fully decompress? That’s why it’s important to alternate shoes daily and replace new running shoes every 300 to 400 miles.
- Rest up! Plan some rest days into a training schedule to avoid overtraining.