Dr. Cruz, a specialist in Traumatology and Orthopedic Surgery and an expert in spinal column, explains the keys to avoid back pain before and after running, as well as giving recommendations to avoid injuries.
The fact is that running provides a multitude of benefits, both physical and mental. It increases lung capacity, reduces the risk of heart disease, reduces weight, improves spinal posture and minimizes stress. However, if the sport is not practiced correctly and responsibly, it can cause injuries, especially to the knees, ankles and/or back.
Why do many of these injuries occur?
Many running and other sports injuries are caused by a lack of planning during training. In fact, physical preparation should be different according to the activity to be performed, as well as according to age, risk factors for spinal disease, medical diagnosis and even the equipment used.
Importance of the biomechanical study before sports practice
Before any sports practice, a biomechanical study performed by a podiatrist or orthopedist is recommended. In this way it will be possible to detect with a study of the footprint possible alterations in this, to know in what conditions the runner’s legs work and to recommend the best footwear, based on their needs, as well as possible personalized insoles.
By analyzing the running technique, it will be possible to prevent common locomotor system injuries in runners, especially those caused in the feet, knees and hips.
Poor stride affects the spine
But the type of footprint also affects the spine. A bad stride not only distributes pressures and tensions but also transmits impacts in an unbalanced way. When this happens, the spine adopts postures that force the gait and overloads the vertebral joints, which causes discomfort before and after running.
A sports medical examination and gait study are also recommended.
To avoid spinal injuries (or any sports injury) it is advisable, in addition to a gait study, a medical examination at the traumatological and cardiorespiratory level, to carry out a competitive test and a daily training program beforehand. This training should be based on strength exercises to tone the legs and other strengthening exercises, both for the abdominal area and the lumbar area (the whole back in general). In addition, it is important to practice a good warm-up to activate the muscles and, every time the physical activity is finished (whether in competition or not), to stretch, relax with baths or water jets, rest and keep the feet up to improve venous return. Adequate nutrition and hydration before and after exercise is also essential.
How to correct pain in case of spinal pathology and adapt training?
If the runner is diagnosed with a spinal pathology, care must be meticulous.
The specialist will be the one to determine whether the athlete is able to perform the specific physical activity, based on his pathology and the type of race. He/she will also establish the training guidelines, which should be combined with a physical trainer, provided that the pathology allows it.
The footwear will then be chosen after a complete examination and a biomechanical study, since the impact of the footprint on the spine is not the same on asphalt as it is on uneven, uneven or flat terrain.
However, if the patient has lumbar discomfort or overload injuries on a frequent basis, with pain, inflammation and contracture when forcing the muscles, it is essential to see an expert. In this way, the state of the injury can be assessed, since they are often caused by poor sports planning and others simply by leg dysmetry, in the case of runners, or by poor postural hygiene. Sometimes it is better to listen to our body and rest if the back pain is acute.