Running High Mileage Dangers! | Functional Movement

When it comes to high mileage running, a low Functional Movement Screen (FMS) score can indicate a higher risk of injuries due to potential movement imbalances and weaknesses identified in the assessment, which could lead to overuse injuries when pushing your body through large running volumes.

Movement Dysfunctions:

A low FMS score signifies limitations in mobility, stability, and coordination in various movement patterns, which can put stress on specific joints and muscles during long runs, increasing injury risk.
Common Injuries Associated with Poor FMS:

Some common running injuries linked to poor FMS scores include shin splints, plantar fasciitis, Achilles tendinitis, runner's knee (patellofemoral pain syndrome), and stress fractures.
Areas of Concern in FMS for Runners:
- Active Straight Leg Raise (ASLR): Limited hamstring flexibility can impact stride mechanics and put strain on the lower back.
- Inline Lunge: Poor balance and leg strength can lead to knee pain and instability.
- Trunk Stability Push-up: Weak core stability can contribute to lower back pain and improper running form.

FMS Assessment:

Regularly getting assessed by a qualified professional to identify any movement limitations and address them through targeted exercises.
Corrective Exercise:

Incorporate exercises that specifically target the weaknesses revealed in your FMS assessment to improve mobility and stability.
Gradual Progression:

When increasing mileage, do so gradually to allow your body to adapt and minimize stress on joints and muscles.
Proper Running Form:

Focus on maintaining good running technique, including proper foot strike, posture, and stride length.
Strength Training:

Include strength training exercises that target the muscles used in running to enhance stability and power.