Jamaican track star and Olympic gold medalist Usain Bolt might claim to be the fastest man in the world, but he isn’t nearly as speedy as a cheetah. African cheetahs can run nearly 65 miles per hour; Bolt, on the other hand, can only manage a very pedestrian 28 miles per hour, according to the New York Times.

A recent study published in the Journal of Experimental Medicine monitored cheetahs’ running style in search of clues on how humans could move faster. The biggest takeaway was that leg turnover requires the most power. Researchers determined the stronger a person’s thighs, the faster he or she is capable of running.

In an earlier blog post, we shared how to avoid runner’s knee with the proper running form. Below are a few more running injuries to be aware of, along with symptoms and potential treatments:

Hip and Thigh Injuries:

• Hip Bursitis – Inflammation of the bursa near the hip joint. While treatment is often effective, this is a nagging injury that is likely to return.
• Snapping Hip Syndrome – This term describes three separate injuries: snapping of the IT band, snapping of the hip flexor and tearing of the cartilage, labrum or hip socket.
• Pulled Hamstring – A common injury in sprinters, the hamstring strain requires treatment and/or rest for a speedy recovery.
• Hip Stress Fracture – Long distance runners are more susceptible to hip stress fractures. Treatment requires time away from impact sports.

Knee Injuries:

• Patellofemoral Syndrome – Also called runner’s knee (see our earlier blog post).
• Dislocated Kneecap – Causes sharp pain during dislocation and can lead to long-term, chronic issues. Often, physical therapy is required during recovery.
• Plica Syndrome – Irritation in the lining of the knee joint causes tissue to become inflamed, resulting in knee pain.

If you have any of these symptoms or have questions about proper rehabilitation, please contact OAZ to schedule an appointment. You might not be able to outrun a cheetah, but hopefully refining your technique will improve your times and keep you healthy.

Trail running not only gives runners and joggers a beautiful, natural atmosphere, it also provides a great alternative to running on treadmills, streets and sidewalks. Running on dirt is also less shocking on the body, which can result in fewer injuries. However, while trail running may reduce injuries, it does not eliminate all injury risk. Orthopaedic Associates of Zanesville Ohio Sports Medicine experts share the five most common trail running injuries:

1) Knee Pain

This is a common sports injury that can also occur when running on a treadmill or street; however, it can be even more severe when on a trail. The impact of running downhill can produce stress on the knee that is five to eight times your body weight. Since the knee absorbs most of the shock of the landing, downhill running makes your knee more susceptible to injury. Repetitive downhill running can increase the stress on your knees, which can result in inflammation and pain during non-running activities. The most important preventive measure trail runners can take is strengthening their quadriceps. If you’re new to trail running, you should gradually introduce your hill mileage. It’s also important to slow the pace when running downhill.

2) Ankle Sprains

Ankle sprains are a common injury among trail runners because the imperfections of the trail can cause an uneven landing. In addition to just having bad luck and missing a step, there are other reasons trail running can result in an ankle sprain.

As previously mentioned, do not run downhill too fast, especially with an extended stride that causes landing on the heel. Landing on the ball or your mid-foot will give

The body’s center of gravity and how far the runner’s foot lands in front of it is out of their control. Try to remember that the closer the foot lands under your center of gravity, the more stable you are. The longer the strides, the less stable you are because your foot is falling farther away from your center of gravity.

3 ) Achilles and Calf Strains

Running uphill frequently causes Achilles and calf strains. If you’re used to running with little or no elevation, you should approach hills slowly and not be afraid to walk up them. When running uphill, technique is also very important. Trail runners need to keep their stride short and lift their heels early.

4) Lower Back Pain

Lower back pain can result from lots of downhill running that causes the body to lean slightly backwards. The same way that knee pain results from the body’s absorption of five to eight times one’s body weight, the back can also absorb that weight and cause back pain. To prevent lower back pain from trail running, make shorter strides and land closer to your center of gravity. It is also important not to go full-speed ahead when tackling the downhills.

5) Shin Splints

Shin splints can happen at any time when someone is running, whether on a trail, treadmill or on the street. The muscles in the lower leg have two functions: one, to stabilize and two, to decelerate the foot and ankle during contact with the ground. Runners need the most stability when running on uneven surfaces, like when trail running. A runner also decelerates when running downhill. The uneven trail, plus steep downhills can causes shin splints.

Runners also need to be sure to wear the proper footwear when trail running. Trail running shoes have knobby soles and a lightweight, flexible, nylon layer to protect feet from possible puncture wounds.

As with any new sport, novice trail runners need to take it easy, be careful and ease into it.