More Steps For Fewer Shin Injuries
High school cross-country runners have a fairly high rate if shin and knee injuries. Because increased step rates reduce impact forces, a study published in the journal Medicine & Science in Sports & Exercise looked at whether applying this tactic might help reduce the potential for injury.
Researchers analyzed the running step rates of 68 male and female high school cross country athletes. During the season, 19.1% reported a shin injury and 4.4% experienced knee pain. Most injuries kept athletes from competing less than a week, and those who used the lowest step rates were more likely to experience a shin injury. A high step rate was calculated as at least 178 steps per minute.