Article

The Most Common Injuries in Runners: How to Prevent Them with Biomechanics

Jan 17, 2025

Running is a fantastic way to stay fit, but it’s not without risks. Many runners, from beginners to seasoned pros, face injuries that can derail their training and performance. Fortunately, advances in biomechanics and tools like Ochy are transforming the way athletes approach injury prevention. Here, we explore the most common running injuries and how biomechanical insights can help prevent them.

Common Running Injuries and Their Biomechanical Causes

Runner's Knee (Patellofemoral Pain Syndrome): This injury is characterized by dull pain around the front of the knee and is commonly linked to poor patellar tracking. The biomechanical factors contributing to this condition include weak hip abductors, inadequate core strength, and imbalances in the quadriceps. Ochy’s tools can analyze posture and joint angles to identify these weak points. The app then offers tailored exercises designed to strengthen the necessary areas, reducing the risk of recurrence.
Iliotibial Band (ITB) Syndrome: This condition presents as aching or burning pain on the outer knee, which may also radiate to the hip. Overuse, improper foot strike patterns, and weak hip abductors are the usual culprits. Ochy’s detailed metrics on foot strike and joint movement help identify the underlying biomechanical issues and suggest specific corrections to prevent further strain on the IT band.
Shin Splints (Medial Tibial Stress Syndrome): Runners experiencing shin splints often feel pain along the front or inner portion of their lower legs, particularly during or after runs. Common causes include overpronation, inadequate footwear, and sudden increases in training intensity. Ochy’s analysis of pronation and supination provides insights into foot positioning and helps users make adjustments to reduce the stress on the tibia.
Plantar Fasciitis: This condition causes sharp heel pain due to inflammation of the plantar fascia, often most noticeable in the mornings. Factors like overpronation, tight calf muscles, and high arches can contribute to this injury. By evaluating foot dynamics, Ochy can pinpoint the exact biomechanical issues and recommend stretches and routines to ease tension on the plantar fascia.
Achilles Tendonitis: Pain and inflammation in the Achilles tendon often result from overuse, tight calf muscles, or overpronation, and are exacerbated by sudden increases in training. Ochy’s gait analysis tracks important factors such as cadence, foot strike, and stride length to identify and address stress points on the Achilles tendon, aiding in both prevention and recovery.

Preventing Injuries with Biomechanics

Biomechanics is the study of movement, and it plays a pivotal role in injury prevention. Tools like Ochy bring advanced biomechanical analysis to your fingertips, offering actionable insights that were once only available to elite athletes.

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1. Movements Analysis

Ochy analyzes your running technique, including the position of each of your body parts. For example, if your back is tilted too far forward, the app will detect it and give you tips on how to change your posture.

2. Calculating accurate metrics

Ochy will calculate some precise data that is usually impossible to detect with the naked eye to allow you to know your running style even better and train accordingly.

3. Proposal of personalized exercises

Depending on your analysis, the tool will select personalized exercises according to what you need to work on. Allowing you to reduce the risk of injury during your next sessions.

Getting Back to Running After an Injury

Returning to running after an injury requires a well-thought-out approach to avoid setbacks. Start with short, low-intensity sessions on soft surfaces like grass or a track. Gradually increase intensity and distance as your body adapts. Incorporate strength exercises to address imbalances and prevent future injuries.

Ochy can be your trusted partner during recovery. By analyzing your movements, identifying lingering weaknesses, and providing tailored exercises, Ochy ensures you return to running stronger and more resilient than ever.

How Ochy Makes Biomechanics Accessible

By democratizing biomechanical analysis, Ochy bridges the gap between professional analysis and the needs of amateur riders. Whether you're suffering from recurring injuries or looking to optimize your performance, Ochy offers the tools you need to achieve your goals.