Getting Out of the "Infinite Injury Loop"
If there’s one thing runners are known for, it’s stubbornness. Even when that stubbornness keeps leading to injury.
But sticking with the same shoes, the same training regimen, and most importantly, the same gait, can be a problem.
Runners often find themselves stuck on what’s referred to as the “infinite injury loop,” where runners get injured, recover, then find themselves in pain again. If you’re asking yourself “why do I keep injuring my _______?,” you’re probably stuck in the loop.
What is the Infinite Injury Loop
The injury loop is a continual trap that runners often find themselves in, where they get injured and recover, but don’t make the necessary changes to avoid another injury. The loops goes as follows:
Begin running. This could be someone’s first time running, or coming back from a break or injury. This comes with each runners own individual risk factors and experience.
Progression of training. Runners increase their training, particularly their cumulative load contributions.
Load exceeds capacity. The runner trains too hard, too fast and becomes injured.
Modify Load. After injury, the runner focuses on resting and recovering. This could include cross training, or a general reductions in load.
Impairment Resolution. Either alone or with a trainer, the runner works on restoring their mobility.
Graded Progression. The tissue adapts, and the runner gets healthy again as they get back to training.
Unfortunately, step 6 goes back to step one and the cycle starts again. This endless loop of run, get injured, heal, and get injured again, can be difficult to end. Runners need intervention to stop the cycle.
Prior injury makes you more susceptible to additional injury. In fact, one study found that you’re six times more likely to have a second tibilal stress injury than you are to have your first tibilal injury.
So how can you break the cycle and finally remain injury-free?
4 Habits to Break the Infinite Injury Loop
Become an Athlete Who Runs
Runners often run into issues when they only want to focus on running. Instead, runners should think of themselves as “athletes who run,” and spend more time focusing on individual mobility and strength deficits in all plans of motion. Cross training, strength training, and a more varied training regimen will all help runners treat themselves as athletes.
Make Loads Appropriate
Most injuries occur when runners do too much, too fast. When training, use moderate ratios of intensity and appropriate progression of volume over time. Using a training plan can help insure you aren’t making things too difficult for yourself.
Practice Technique
Just like basketball players practice free throws, runners should practice their running form. Start with a gait analysis to evaluate your form so you know how to improve. Having this intel on your gait can lower stress on the body, improve performance, and reduce injury. Remember – running is a skill that should be practiced.
Maximize Recovery
Improvements only happen when we recover. Utilizing cross training and rest-recovery promotes health and performance. Runners need to find their unique formula that helps them recover and get out of the infinite injury loop.
Knowledge is power when it comes to getting out of the infinite injury loop. Taking the time to get a gait analysis can be immensely helpful to get to the root of the problem and help reduce your risk of injury going forward. Strength training, mobility work, and warming up can all help decrease your risk of injury. The most gains come from consistency in running, so working with coach to develop the right training plan for you can also be helpful.
Ready to get out of the loop? Contact Oregon Running Clinic today to discuss your best options.