Split The Difference
There's no such thing as gender equality when it comes to injuries
Posted: 10 September 2009
by Ruth Emmett
We enter the same races, wear the same brands and indulge in the same post-race beer. Unfortunately, some things haven't moved with the times; when it comes to running injuries, there’s no such thing as equality. From skeletal structure to muscle mass, there's a host of gender-specific factors that might affect your runs. Here's a brief guide to the effects of sex on a runner's body.
Men
Iliotibial band friction
Tight and inflexible? You might not be, but according to Dr Cathy Speed, (sportsmedicineuk.co.uk) your muscles probably are: "Poor lower-limb flexibility plays a big role in ITB problems – and is much more common in males." The ITB is formed of fibres that run along the thigh. It can rub against your joints so if you get pain on the outside of the knee, joined by swelling and clicking, see a physio. "The ITB has no stretch receptors, making it difficult to ‘feel' the stretch," says Dr Speed. Instead of stretching, try swimming.
Tendonitis
Women are more likely to suffer injury, but men have their Achilles heel – literally. Achilles injuries are more common in males by a ratio of 6:1, with minor strains leading to tendonitis if ignored. Overambitious hill work, ineffective stretches and the wrong shoes are at fault, says sports podiatrist Steven Burchfield (drfoot.co.uk). "Recent research suggests that stiff soles force the Achilles tendon to worker harder. Excessive air-filled heel cushioning can also aggravate a strain." If you get injured, stop running for two weeks, and use ice packs.
Women
Reduced bone mass
Women are more likely to have weakened bones; lucky then, that running is better than swimming or cycling at boosting bone mass density, says the Journal of Strength Conditioning. Researcher Dr Pam Hinton recommends a combination of running and upper-body exercise: "Try resistance training and press-ups, or racquet sports." This will raise your lean body mass; researchers have found that a higher BMI protects against bone depletion – but only if the extra weight is muscle, not fat.
Knee injuries
Women have more knee problems because of their wide hips, right? Not quite, says physiotherapist Eric Clarke (puresportsmed.com). "The most common reason for knee pain is weak glutes, hip rotators and adductors." Because women have a bigger Q angle – the angle between inner and outer thighs – they are more likely to land incorrectly, pulling the knees out of line. This problem is compounded by weak glutes, so try this exercise: lie on your back with knees bent and lift your lower body off the ground, repeating 10 times.
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