Track and field encompasses diverse events with distinct physical demands, from explosive sprinting to endurance running, high-impact jumping to rotational throwing. Each event creates unique injury patterns that athletes and coaches should understand. At M.O. Therapy in Markham, we help track and field athletes across all events prevent and recover from injuries.
Understanding Track and Field Injuries
Track and field injury patterns vary significantly by event category:
- Sprinters: Hamstring strains dominate (up to 26% of injuries)
- Distance runners: Overuse injuries of the lower leg are most common
- Jumpers: Knee, ankle, and back injuries are prevalent
- Throwers: Shoulder and back injuries are most frequent
- All events: Proper training progression prevents most injuries
Sprinting Events (100m, 200m, 400m)
Common Sprinting Injuries
Hamstring Strains: The most significant injury for sprinters, hamstring strains can end seasons and have high recurrence rates.
Causes:
- High-speed running creates extreme eccentric loading
- Muscle fatigue during late stages of races
- Inadequate warm-up
- Previous hamstring injury
- Strength imbalances
Prevention:
- Nordic hamstring exercises (51% injury reduction)
- Hip extension strengthening
- Proper warm-up protocol
- Gradual speed progression
- Adequate recovery between sprinting sessions
Recovery:
- Varies from 2 weeks (mild) to 3+ months (severe)
- Progressive loading protocol
- Running progression program
- Address contributing factors
Hip Flexor Strains: Common during acceleration phase when hip flexors work maximally.
Symptoms:
- Pain in front of hip during sprinting
- Weakness with knee lift
- Pain with stretching
Prevention:
- Hip flexor strengthening
- Adequate flexibility
- Proper starting mechanics
- Progressive training loads
Adductor (Groin) Strains: Result from the demands of sprinting mechanics and acceleration.
Risk Factors:
- Weakness in adductors
- Previous groin injury
- Inadequate warm-up
- High training volume
Sprinter Prevention Program
Strength Focus:
- Nordic hamstring curls 3x8
- Romanian deadlifts 3x10
- Hip thrusts 3x12
- Single-leg exercises
- Core anti-rotation work
Flexibility:
- Dynamic warm-up before all training
- Hip flexor mobility
- Hamstring flexibility (not excessive)
- Hip rotation range
Middle Distance (800m, 1500m, Mile)
Common Injuries
Shin Splints (Medial Tibial Stress Syndrome): Overuse injury affecting the shin area.
Causes:
- Rapid training increases
- Hard running surfaces
- Poor footwear
- Biomechanical issues
Prevention:
- Gradual mileage increases
- Appropriate footwear
- Surface variation
- Calf strengthening
Achilles Tendinopathy: Common with the speed and hill work typical of middle distance training.
Symptoms:
- Pain and stiffness in Achilles tendon
- Worse after rest
- Improves with movement initially
- May worsen with continued activity
Treatment:
- Load management
- Eccentric strengthening
- Addressing training errors
- Gradual return to running
Plantar Fasciitis: Foot pain from repetitive loading during training.
Prevention:
- Calf and foot flexibility
- Appropriate footwear
- Arch support if needed
- Gradual training progression
Long Distance (5K, 10K, Marathon)
Common Injuries
IT Band Syndrome: Lateral knee pain from repetitive friction.
Symptoms:
- Pain on outside of knee
- Worse at specific distance
- May feel sharp or burning
Treatment:
- Address hip strength deficits
- Modify training volume
- Foam rolling (not directly on IT band)
- Gradual return to full mileage
Patellofemoral Pain Syndrome: Anterior knee pain common with high mileage.
Causes:
- High training volume
- Weak hip muscles
- Poor running mechanics
- Inadequate recovery
Prevention:
- Hip and quadriceps strengthening
- Appropriate footwear
- Gradual mileage increases
- Running form optimization
Stress Fractures: Overuse bone injuries from accumulated loading.
Common Sites:
- Tibia (most common)
- Metatarsals
- Femoral neck (more serious)
- Fibula
Risk Factors:
- Rapid mileage increase
- Female athlete triad
- Low bone density
- Hard surfaces
- Inadequate nutrition
Prevention:
- Gradual training progression
- Adequate calcium and vitamin D
- Energy availability
- Varied running surfaces
Jumping Events
High Jump and Pole Vault
Back Injuries: The hyperextension of jumping techniques stresses the spine.
Common Problems:
- Muscle strains
- Facet joint irritation
- Spondylolysis (stress fracture)
- Disc problems
Prevention:
- Core stability program
- Proper technique development
- Gradual progression of jump intensity
- Adequate rest between sessions
Knee Injuries: Takeoff leg bears significant stress.
Common Issues:
- Patellar tendinopathy
- Knee joint stress
- MCL sprains (pole vault)
Long Jump and Triple Jump
Patellar Tendinopathy: Extremely common due to repetitive high-force takeoffs.
Prevention:
- Load management (limit full-approach jumps)
- Eccentric strengthening
- Adequate recovery
- Landing surface considerations
Ankle Injuries: From takeoff and landing forces.
Prevention:
- Ankle strengthening
- Proprioception training
- Technique optimization
- Surface preparation
Hip and Groin: Stress from takeoff mechanics.
Prevention:
- Hip strength and flexibility
- Proper warm-up
- Technical proficiency
- Load management
Throwing Events
Shot Put and Discus
Back Injuries: The rotational forces of throwing stress the spine.
Common Problems:
- Muscle strains
- Disc injuries
- Facet joint problems
Prevention:
- Core rotational strength
- Proper technique
- Progressive training loads
- Adequate flexibility
Shoulder Injuries: Significant shoulder stress during throwing.
Common Issues:
- Rotator cuff problems
- Shoulder impingement
- Labral injuries
Prevention:
- Rotator cuff strengthening
- Scapular stability exercises
- Technique optimization
- Adequate rest
Javelin
Elbow Injuries: Similar to baseball throwing injuries.
Common Problems:
- UCL stress
- Medial epicondylitis
- Olecranon stress fractures
Prevention:
- Proper throwing progression
- Adequate rest between throwing sessions
- Arm care exercises
- Technique optimization
Shoulder Problems: From the overhead throwing motion.
Prevention:
- Rotator cuff and scapular exercises
- Proper mechanics
- Gradual throwing progression
Hammer Throw
Back and Hip Injuries: From the rotational demands of the event.
Prevention:
- Core rotational strength
- Hip mobility
- Proper technique progression
- Adequate conditioning
Multi-Event Athletes (Decathlon/Heptathlon)
Multi-event athletes face unique challenges due to diverse training demands:
- Must balance training across events
- Higher overall injury risk
- Fatigue management critical
- Recovery especially important
Key Considerations:
- Periodize training appropriately
- Address weakest areas without overloading
- Prioritize recovery between training sessions
- Monitor for signs of overtraining
Treatment at M.O. Therapy
Physiotherapy
Our physiotherapists specialize in track and field injuries:
Services:
- Running gait analysis
- Sport-specific movement assessment
- Injury treatment and rehabilitation
- Return-to-training programs
- Prevention strategies
Massage Therapy
Our RMTs help track athletes:
- Recovery massage after hard training
- Deep tissue work for chronic issues
- Pre-competition preparation
- Season maintenance
Chiropractic Care
Chiropractic benefits track athletes through:
- Spinal and joint assessment
- Mobility optimization
- Soft tissue treatment
- Performance enhancement
Frequently Asked Questions
How can sprinters prevent hamstring injuries? Key prevention strategies include Nordic hamstring exercises, proper warm-up, gradual speed progression, adequate recovery between sessions, and addressing any strength imbalances.
When can I run through shin pain? Generally, running through shin pain is not recommended as it often indicates stress injury that can progress to stress fractures. Rest and proper evaluation are important.
How do I prevent stress fractures in distance running? Prevention involves gradual mileage increases (no more than 10% per week), adequate nutrition (especially calcium and vitamin D), varied surfaces, appropriate footwear, and listening to warning signs.
Should throwers do arm care exercises? Yes, throwers should include rotator cuff and scapular stability exercises in their routine to maintain shoulder health and prevent injuries.
Book Your Assessment
If you're a track and field athlete dealing with an injury or wanting to optimize performance, M.O. Therapy in Markham can help. Our team understands event-specific demands and provides specialized care.
Call (905) 201-5827 or book online for your assessment. We offer direct billing and same-day appointments.