As we head into the new track and field season many young athletes will be transitioning into higher levels of competition. This often means upgrading equipment upgrade which could mean progressing to running in spikes for the first time.
While this is an exciting step, for an adolescent athlete –any change in training or competition means a potential new source of injury. So, what are the things to consider when making the move into spikes?
Running spikes are built to run fast – they are light – which is ideal for reducing fatigue but not great for cushioning impact.
The spike plate is hard, offers minimal cushioning and the spike platform itself is very stiff. This is beneficial to generating force but not great in protecting from injury if tendons become overloaded.
By providing extra traction through your forefoot, the runner can transfer more force forward, improving stride length and turnover.
Spikes have minimal heel which means you must run with a forefoot strike. For many, this will mean altering their running gait and developing a new way of running.
The factors outlined above mean that running in spikes does make the athlete at greater risk of running related injury. Spikes do not provide enough support for extended periods of training. They have a negative heel drop which places extra stress on the forefoot, thus putting all athletes at risk for injuries such as plantar fasciitis, Achilles tendonitis, shin splints, and stress fracture. For junior athletes these risks extend to injuries related to growing such as Sever’s disease and Osgood Schlatter’s disease.
These risks are elevated in untrained or underconditioned athletes.
Our recommendations –
*Purchase spikes with some heel and cushioning – Whilst spikes are built to run fast, in junior athletes sacrificing a little speed for some slight cushioning can be a prudent step. Choosing spikes designed for middle distance could be a good option.
*Train in your spikes – but monitor training loads. Running in spikes is different to running in normal runners. Spikes require different foot mechanics, which puts different strain on the muscles and soft tissue structures around the foot. So, you need to train those structures to adapt to the load. Each training session should include some time spent running in spikes – with this exposure increasing over time.
*Don’t ignore pain – tendons around the foot and ankle experience higher loads when running in spikes. Don’t ignore pain, because this could be an early sign of injury. Reduce the load, encourage recovery and seek advice from one of our team should you have any concerns.
If you’d like to find out more about injury risks and training loads, contact one of the CSSM podiatry team.
CSSM Podiatrist Paula Alarcon‘s sporting background has provided her with a particular interest in the recovery and management of foot and ankle injuries.
“Our feet are what keep us moving every day, they are the wheels in our daily journey, and they work very hard all year around. Therefore, prevention and proper management of foot problems are essential for our mobility, comfort and health.”
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