Latest Injury Prevention Research: Asymmetry, Strength, Flexibility, & Shoes

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In this episode, Brodie dives into three new studies aimed at helping runners prevent injury and understand how tech and biomechanics affect performance. Whether you're a recreational runner or an aspiring marathoner, these findings offer practical, science-backed takeaways.

Featured Studies & Key Insights

Asymmetry & Bone Stress Injuries

Study Title: Can biomechanical variables and asymmetry predict bone stress injuries in collegiate distance runners?

• ✅ Key Finding: Even small left-to-right asymmetries may increase injury risk — particularly for female runners.
• 🧍‍♂️ Implication: Asymmetry under 10% was still meaningful in injury prediction. Don’t ignore minor imbalances in cadence, step length, or ground reaction force.
• 🧠 Tip: Wearables that track contact time or vertical oscillation may help identify early imbalances before pain begins.

Strength & Flexibility Self-Assessments for Marathoners

Study Title: Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Recreational Runners of the NYC Marathon

• ✅ Key Finding: The single-leg glute bridge was the only test significantly associated with injury risk.
• ❌ Flexibility tests (sit & reach, quad stretch) and other strength tests (planks, heel raises, push-ups) had no predictive value.
• 🏠 DIY Test: If you can’t hold a single-leg glute bridge for >20 seconds on your weaker side, your injury risk may be higher.

Super Shoes & Injury Risk

Study Title: Technology Advanced Running Shoes Reduce Biomechanical Factors of Running-Related Injury Risk

• 👟 Super shoes (like Nike Alphafly) encouraged mid/forefoot striking without increasing joint or muscle strain.
• ✅ They reduced load on key areas like the ankle joint, soleus, and peroneus longus.
• ❗️Minimalist shoes, on the other hand, tripled ankle joint forces and heavily loaded the calf and foot — a risk for Achilles and metatarsal injuries.
• ⚠️ Caution: Transition slowly into super shoes or minimalist footwear. Your body needs time to adapt to new mechanics.

Practical Takeaways for Runners

• Monitor asymmetries using wearables or self-awareness — don’t wait for pain.
• Use the glute bridge hold as a simple strength test at home. Aim for >20 seconds on both sides.
• Super shoes aren’t just for speed — they may actually help with injury prevention, especially for habitual forefoot strikers.
• Avoid going cold turkey into minimalist shoes unless you're conditioned for it.

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