Saturday, September 21, 2013

Running Related Injuries

Running Related Injuries


Most running related injuries are the result of over-training or poor run technique leading to muscle imbalances. A few simple guidelines can be followed to reduce the incidence and the frequency of these repetitive strain injuries.

1   Warm up properly-ABCs, heel walks, back pedaling, foam rolling, etc

2   Choose proper footwear for your foot strike mechanics and for the surface you will be running on. Have a reputable running shoe store fit you properly, and tell them what you are going to use the shoes for.

3   Replace your shoes every 6 months or 300km

4   Work on running form and technique to improve biomechanics

5   Vary your running surfaces and routes on a weekly basis

6   Build running volume and speed slowly-10% per week, and plan for 1 to 2 weeks of unloading or reduced volume following 3 week build cycles. Periodize!!

7   Manage injuries promptly and aggressively. Do not try to train through pain. See the appropriate health care professional and do what they tell you. 

8   Strengthen opposing and stabilizing muscle groups. Work on the lateral rotators of the hip, and focus on balancing hip flexor and hamstring strength with quad strength. At least 2:1 ratio of hams:quads.

9   Cool down-stretch!




Common Running Related Injuries

 1   Runner’s Knee/ ITB  Syndrome

Symptoms

Lateral pain on the knee, may radiate up to the hip, sore to the touch ,inability to straighten the leg, run down hill or walk up/downstairs

Treatment

 RICE, ultrasound, active release, foam roller work, off running

Prehab

Hip hitch, glute med strengthening, orthotics, stretch-piriformis/ITB


2 Plantar Fasciatis

Symptoms

Pain during footstrike across the bottom of the foot, or upon weight bearing after waking, may be worse close to the heel, inflammation and micro tears in the fascia

Treatment

RICE-roll out base of foot
Massage/ultrasound/NSAIDS
PREHAB


Prehab

    This is the best way to prevent it and to get over it.



3   Medial Tibial Stress Syndrome=Shin Splints

Symptoms

Pain/swelling along the anterior border of the tibia. The Tibialis anterior works to control the eccentric phase of dorsi flexion/pronation. Over pronators are at risk.

Treatment

 Current/stim, ice massage, prehab

Prehab

Single/DBL leg shin raises
Heel walks, step ups/downs
Skipping
Ankle proprioceptive work <1 leg work!>


  
4 Achilles Tendonitis

Symptoms  

Pain/swelling along the back of the Achilles. Usually unable to run jump or skip without pain.

 Treatment

RICE
NSAIDS
Prehab
NO running/jumping/hills etc. No eccentric loading

Prehab

Eccentric strengthening-1/2 leg drop knee squats-Multi planar
1 leg proprioceptive work
Multiplanar stretching

 Notes

 Check for weak glute med, hams, and tight piriformis unilaterally if this is chronic



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