Ergonomic Training for Hurdles & Track

by Melinda Burris Willms

      This article focuses on the most common causes of injury in hurdling and track athletes, and strategies for training ergonomically so that injuries can be avoided.

Because hurdling and track events are focused on individual performance, physical contact injuries are rare. Research has shown that a majority of track injuries, 60% of them, occur during training and can be attributed to “training error.”¹ Factors that influence this rate of training injury include increased competitiveness within the sport over the last 20 years and a season that has been extended to allow more time for competitors to reach their optimal performance level. This extended training/competition time obviously requires more intense training and an increase in susceptibility to injury.¹

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The 4 Most Common Causes of Track Injuries

Four primary causes of track injury (aside from individual fitness level) have been identified by ergonomics experts as the following:

1. The quality of running surfaces;
2. Over-training or excessive training load;

3.Individual musculoskeletal deformities;

4. Poor footwear.¹

Running Surface Quality

Training and track events are often performed on hard paved surfaces that are frequently uneven. Running on this type of surface increases the amount of force applied to the inside leg which increases the likelihood of Achilles tendon, knee, and ankle injuries. You can avoid injuries caused by running surface quality by changing up the surface you train on and running on grass when possible. This softer surface means less wear and tear on your joints and feet. Both runners and hurdlers are at risk for surface quality injuries.¹

Over-Training/Excessive Training Loads

Overuse injuries are common in track and are seen in frequent complaints including Achilles injuries, shin splits, and stress fractures. Due to the repetitive motion required to jump hurdles, jumpers also experience frequent exertion injuries including proximal tibial stress fractures (shin splints).¹

Individual Musculoskeletal Deformities

Individual deformities that may not impact everyday life are often identified when a strenuous athletic training program is undertaken. A tendency to roll your ankles or frequent knee pain can be caused by underlying conditions to which an individual is predisposed.¹

Poor Footwear

A significant percentage of common track injuries can be traced back to poor footwear choices. If shoes do not fit properly, blisters can occur as a result of overheating. Experts caution that while flat, thin soled running shoes can increase speeds, they also increase the amount of foot strain and can lead to more injuries. Shoes with thick soles and “broad flared heels or a heel roll and wedged mid-sole are found to protect the Achilles tendon.”¹

Athletes should choose track shoes with a sole that is flexible and allows needed cushioning to protect the feet. Over-training while wearing spikes can put track athletes at increased risk of developing painful plantar fasciitis and other foot conditions.¹

Common Injuries to the Achilles Tendon

The Achilles tendon is prone to injury among track athletes. Common injuries to the Achilles tendon include Achilles tendinitis and Achilles Peritendinous.

Achilles Tendinitis

This overuse injury is caused by inflammation of the Achilles tendon, a “band of tissue that connects calf muscles at the back of the lower leg to your heel bone.”² Achilles tendinitis commonly occurs in athletes who have recently increased the intensity or length of runs. At the first sign of tenderness, training regimens should be decreased to avoid further injury. An x-ray is often used to diagnose Achilles tendinitis.²

Treatment for Achilles tendinitis can be treated at home by taking non-steroidal anti-inflammation drugs (NSAIDs) such as Ibuprofen or Aleve. Stretching exercises and orthotic inserts that raise the heel can alleviate pain and facilitate healing.²

Achilles Peritendinitis

Achilles Peritendinitis is the “inflammation of the covering of the Achilles tendon.”³ This condition is characterized by pain, tenderness, and swelling. Activity worsens the condition so at home treatment includes getting plenty of rest, taking NSAIDs for pain relief, and stretching exercises.³ This condition can be avoided by warming up before exercise and wearing adequate footwear.³

Shin Splints

The term shin splints is used to refer to a number of painful conditions that cause disability. Medial tibia stress syndrome is one of these conditions. Like Achilles tendinitis, this condition is frequently caused by over-exertion, increasing the intensity or length of workouts too quickly.⁴ Training surface quality can be a factor as well as overtraining on hard surfaces. Other ergonomic factors that may come into play include poor quality footwear and a failure to complete warmup/cooldown stretches prior to and following workouts.¹

Treatment for shin splints includes rest and icing the shins for 20 to 30 mins every 3-4 hours for a few days until the pain subsides. Pain management includes taking NSAID pain relievers.⁴

Muscle Injuries

Sprinters are at increased risk for developing muscle tears. This is due to the repetitive quick muscle action required. The hamstrings, thigh adductor, and quadriceps are especially prone to muscle tears. Lack of proper coordination is often to blame for this type of injury.¹ Muscle tears are frequently the result of overloading or increasing workout intensity or duration too quickly.

Conclusion

Overuse injuries can usually be avoided by making sure you have adequate footwear, changing running surfaces from time to time, choosing grassy surfaces to give your feet and joints a break from the force of hard surfaces and being sure to do your warmup and cooldown exercises prior to and following each workout.

References

1. Mixed Martial Arts Training. Common injuries in track and field athletics – Racing and Jumping. 8 October 2013.
2. Mayo Clinic. Achilles Tendonitis. 1998-2020.
3. MyHealthAlberta.Ca. Achilles Peritendinous. 20 September 2018.
4. WebMD. What are Shin Splints? 2005-2020.

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