If you love running fast, you might want to pay attention to a new study from the University of Calgary that reveals the best way to avoid tibial stress fractures, one of the most common running injuries.
What are tibial stress fractures?
Tibial stress fractures are tiny cracks in your shin bone that can cause pain and swelling in your lower leg. They are usually caused by overloading your bone with too much force or repetition.
Runners are especially prone to this injury because they constantly pound their feet on hard surfaces.
What did the study find?
The study used 17 volunteers who ran on a treadmill at different speeds and slopes. The researchers measured how much stress each run put on their tibia bones using motion-capture testing and computerized tomography (CT) scans.
They found that running faster on flat ground was more likely to cause damage to the tibia than running uphill or downhill. This is because running faster requires longer strides and more time in the air, which increases the force on your bone when you land.
Running uphill, on the other hand, forces you to take shorter strides and faster cadence, which reduces the load on your bone.
How can you prevent tibial stress fractures?
The study suggests that runners should be careful not to run too fast too often, and to vary their training with different speeds and slopes. Running uphill can actually help strengthen your bones by challenging them in a different way. Running downhill can also be beneficial if done with proper form and caution.
The key is to listen to your body and avoid pushing yourself beyond your limits.
Conclusion
Running fast can be fun and rewarding, but it can also be risky for your bones. By following the advice from this study, you can enjoy running faster without breaking your bones. Remember to take easy runs easy, mix up your terrain, and respect your recovery.
Happy running!
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