Simple tests to help keep injuries at bay

IT IS advisable to perform some simple strength and mobility tests intermittently throughout your running career to help spot any weakness that may predispose you to injury.

There are a few simple self assessment tests you can perform to check your body’s ability to stabilise itself adequately during running and minimize injury risk.

These three easy self assessment tools will help identify if you are at increased risk for injury.

1. Single Leg Squat Test

In front of a mirror, gently lower into a mini squat position on the right leg only. Then repeat on left leg. Identify differences side to side. Pay particular attention to the position of your knee. If it ‘dives’ inward toward midline this is a sign of weak hips or “inactive” glute muscles.

2. Hip Mobility Check

Sitting all day tends to lead to muscle imbalance. Muscles in front (hip flexors) become tight while muscles on the backside (glutes) tend to shut down. To test your hip flexor mobility, lie back on a table with buttocks right at the edge of the table. Bring both knees towards the chest then keep one leg there and release the other leg and lower it slowly towards the table. If the underside of your thigh is off the table, it’s a sign of tight hip flexors. Assess side to side differences.

3. Balance/proprioception Assessment

Standing on your right leg, raise your left knee and hip to a 90/90 position. Holding this position, close your eyes and try to maintain for 30 seconds. Assess doing the same on your left leg. An adult should be able to maintain this single leg position with eyes closed for a minimum of 30 seconds.

It is interesting to note several common injuries originate from weakness in the hip muscles and core region. In addition to performing the above self assessment, risk for injury increases with the following:

Female – women tend to lack strength and stability in comparison to males. The reasons for this are not fully understood but the pelvic/hip alignment of a women is different to a man and this may be an underlying cause women have to be more conscious of their running form.

Previous history of injury – Past injuries may play a role in placing you in the increased risk for injury category due to compensation and alteration of normal gait pattern. Increasing mileage quickly – Slight gait abnormalities and muscle imbalances may not affect the body if you are running short distances a couple of times a week. However if you ramp up your mileage these small weaknesses can turn into injury when you increase the miles.