DrNotley - Prevention of Running Injuries

8/9/2019 DrNotley - Prevention of Running Injuries

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notlRunning is one of the most common forms of activity for improving health. It is also a major

component of a number sports. All runners would prefer to enjoy the benefits of running rather than dealwith injuries. Learning to prevent and treat your injuries will allow you to enjoy running more withless aches and pains and less down time.

Benefits of Running

People run for different reasons. Some run for theshear enjoyment of competition versus others or against themselves. Others run for the health benefits.

Such health benefits, to name a few, are:

Improved cardiovascular health Improved cholesterol levels Improved blood pressure Increased metabolic rate Burn calories/fat loss Anti-aging Better mental health: runners high, less stress,

happier, less depressed

Risks

There is also a risk of running and that isovertraining. Overtraining is as a result of inadequaterest and recovery. This gives the body insufficienttime to repair. The excessive stress of training alsoresults in excessive cortisol production. Cortisol isresponsible for an increase in fat metabolism (whichisnt bad) but it is also responsible for the metabolismof protein (which is bad). Protein is a major component of muscle and if it is being metabolizedyou will be loosing the very tissue that helps you

perform as well as you can. The result of overtrainingis fatigue, lethargy, decreased desire to train,decreased appetite, achy joints, decreased motivation,decreased sexual desire, a decrease in performanceand it makes you prone to injury.

A suggested method to monitor if you are overtrainingis to chart your heart rate each morning upon waking.

Check your heart rate lying down and then again onceyou sit up. Some research has found that overtrainingresults in an increase in waking heart rate and moreimportantly and increase in difference between lyingand sitting waking heart rates.

Injuries

Though acute injuries can occur, such as, ankle sprains,knee sprains and hamstring strains, the most commoninjuries that occur in runners are as a repetitive strain

and micro-trauma to the tissue. The following are a listof injuries, per region, which are common in runners.

Knee Patellofemoral stress syndrome Iliotibial band friction syndrome

Hip Hip flexor strain Piriformis syndrome

Thigh Hamstring strain Quadriceps strain Groin Strain

Ankle Ankle sprains Achilles tendonitis/osis Tibialis posterior tendonitis/osis

Shins Shin splints Stress fracture Compartment syndrome

Feet Plantar fasciitis

Often these common injuries are related to repetitivestrain injuries. The greater the insult on the tissues thegreat chance for injury.

Gelley Chiropractic Office12-845 Dakota Ave

Winnipeg, Manitoba, R3M 5M3204-254-3428
http://www.webmd.com/a-to-z-guides/patellofemoral-pain-syndrome-topic-overviewhttp://emedicine.medscape.com/article/1250716-overviewhttp://www.sports-injury-info.com/hip-flexor-injury.htmlhttp://emedicine.medscape.com/article/308798-overviewhttp://www.webmd.com/fitness-exercise/hamstring-strainhttp://emedicine.medscape.com/article/91473-overviewhttp://www.webmd.com/fitness-exercise/groin-pullhttp://www.cfpc.ca/English/cfpc/programs/patient%20education/ankle/default.asp?s=1http://www.activerelease.ca/Achilles%20Tendonitis.htmhttp://www.bmj.com/cgi/content/extract/329/7478/1328http://www.thestretchinghandbook.com/archives/shin-splints.phphttp://www.sportsinjurybulletin.com/archive/tibia-stress-fracture.htmlhttp://emedicine.medscape.com/article/1270542-overviewhttp://www.mayoclinic.com/health/plantar-fasciitis/DS00508http://www.webmd.com/a-to-z-guides/patellofemoral-pain-syndrome-topic-overviewhttp://emedicine.medscape.com/article/1250716-overviewhttp://www.sports-injury-info.com/hip-flexor-injury.htmlhttp://emedicine.medscape.com/article/308798-overviewhttp://www.webmd.com/fitness-exercise/hamstring-strainhttp://emedicine.medscape.com/article/91473-overviewhttp://www.webmd.com/fitness-exercise/groin-pullhttp://www.cfpc.ca/English/cfpc/programs/patient%20education/ankle/default.asp?s=1http://www.activerelease.ca/Achilles%20Tendonitis.htmhttp://www.bmj.com/cgi/content/extract/329/7478/1328http://www.thestretchinghandbook.com/archives/shin-splints.phphttp://www.sportsinjurybulletin.com/archive/tibia-stress-fracture.htmlhttp://emedicine.medscape.com/article/1270542-overviewhttp://www.mayoclinic.com/health/plantar-fasciitis/DS00508


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Factors influencing severity of insult ontissue

There are four factors that influence the degree of insult on tissues. They are as follows:

1. Increased number of repetitions Running10km causes more insult that running 5km

2. Increased force The heavier you are the moreforce that the muscles have to absorb. The harder the road surface the more force that needs to beabsorbed by the muscles

3. Smaller movements Large movements causeless insult on tissues while smaller movementscause more insult. Think of the small joints in thefeet that move a little bit but thousands of timeswith each running session. Also think of themuscles that stabilize the hip (piriformis) itdoesnt move much during the run but that smallmovement can result in more insult to the muscle

4. Decreased time of rest between repetitions .

The result of these insults on the tissues isinflammation. Inflammation results in scar tissue/adhesions. Scar tissue/adhesions are like adried paint brush. Muscles, ligaments, nerves getglued together which causes improper function andadded stress to the tissue. Scar tissue results inrestricted range of motion, a reduction in circulation,increase in muscle tension, friction and it may evenaffect nerve function all of which can affect your

performance. This causes further irritation and further

scar tissue.

Causes of injuries

1. Too rapid an increase in mileage

Some people, training for a competition, may attemptto cram more mileage in per week to get on track with

a running program because they started too late. Toomuch activity too soon will result in injury. Our body

needs to adapt to these new stresses if it cant adapt itwill break down and lead to injury.

2. Unforgiving surface

The harder the surface the greater the forces placed onthe muscles and joints. Vary the surfaces that you runon to lessen trauma.

3. Poor shoes

Shoes that do not fit properly or provide the wrongsupport will result in excessive/inadequate movement inthe feet resulting in poor foot and ankle mechanicswhich ultimately can affect knee, hip and back mechanics

4. Running on the same side of the road

There is typically a slope towards the curb lane on mostroads. This causes uneven forces placed on the lower limbs. More force will be placed on the side that iscloser to the curb. Vary the side of the road you run onor change the direction of your run by reversing your

route

5. Muscle imbalance

Injuries often are a result of one side of the joint beingweaker than that other side. Discovering what musclesare weak can help prevent injuries and also help carefor present injuries.

6. Muscle tightness

Muscle tightness can be from muscle adhesions butmay also be due to lack of stretching. A tight muscle isoften weaker and thus more prone to injury.

7. Joint instability/balance

Poor hip/core stability is associated with back, hip,knee, ankle and feet problems. Poor ankle/foot stability




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is associated with foot, ankle, knee hip and back problems. We often find that hip/core stability is more

often the problem. Recent research has found this to be more likely the case

8. Previous injury

A previous injury to same site increases thelikelihood of further injuries

9. Untreated past injury

If left untreated a site that has been injured is more

prone to re-injury. Also, a previous injury may causeyou to compensate which puts more strain on other structures making them prone to injury.

10. Poor running technique

Poor running technique results in a certain area beingstressed more than it needs to. More stress meansmore insult on the tissue which means it is morelikely to be injured.

Ways to prevent/care for repetitive strainTraining

Consider cross training.

Just simply running all the time strains the body thesame way all the time. Varying up how you train, for example, biking, elliptical, and weight training willtrain your body in different ways making you a wellrounded athlete. Incorporating exercises thatstrengthen posterior chain muscles (gluteals,

hamstrings, back and calf muscles) as well as theother core muscles is crucial to successful running

performance and injury prevention.

Make sure you warm up before and stretch after awork out.

A dynamic warm-up, taking the muscles throughtheir full range of motion actively helps prepare the

body for work. Static stretching may actually negativelyaffect your performance if performed before a run.

After you run, take advantage of your body beingcompletely warmed up. Use static stretching, at this

point in time, to help increase range of motion in areasthat are typically tight.

Monitoring running distance

Keep a log of all the distances you ran and how youduring, after and the following day.

Footwear

Monitor your shoes .

Check for breaking down of the shoe. If you seeexcessive creasing in the cushion portion of the shoe itmeans the shoe is breaking down. Typically runningshoes need to be replaced after 500 to 800km of running.

Custom shoe orthotic

If the foot flattens out too much the forces of runningget transferred up the leg.

Control inflammation

Ice and compression after running

Recent use of a post workout compression pants has been associated with quicker recovery from workouts.The use of ice, especially an ice bath may also aid inreducing inflammation. The ice bath should no less than

10 to 15 degrees Celsius.




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this muscle again is critical for improving strength inthe posterior chain.

We also find weakness in the gluteus medius andminimus muscles along with the piriformis muscle.These are stabilizes of the hip. Weaknessstabilization in the hips causes abnormal torque at thehip, knees and ankles causing injury at any or all of these areas. Strengthening these muscles is crucialfor preventing and rehabilitation of hip, knee andankle injury.

Here are some exercises which will help with theseareas. If you are unsure about performing an exercise

program please contact someone who specializes in thisarea. Try to perform 3 sets of 20 repetitions of each of these exercises. Take 3 seconds to raise the body and 5seconds to lower the body. Start with just your bodyweight. If you can accomplish the required sets andrepetitions then add weight or more advanced exercisescan be added.

Do no try an exercise program if you are injured. Seek out care before you begin any program.

Beginning Program

Squat http://www.youtube.com/watch?v=qRnGI3c5Jjs

Bridge http://www.youtube.com/watch?v=yOPkM2pzznc

Hamstring bridge http://www.youtube.com/watch?v=G6LQXEdRLYk

Clam Shell http://www.youtube.com/watch?v=njthA4SVOT8

Hip Abductor Series http://www.youtube.com/watch?v=arCBSa6D5-8

Meet the DoctorsDr. Geoff Gelley

[email protected]

Along with being aChiropractor, Dr. Gelley isalso a Sports InjuriesSpecialist, certified to

provide Acupuncture and acredentialed provider of Active Release Techniques.

Dr. Christopher [email protected] www.DrNotley.com

Dr. Notley, along with being aChiropractor, is an AthleticTherapist. He is the only

practitioner in Manitoba with

this dual credential. Inaddition, he is a Strength andConditioning Specialist,certified to provideAcupuncture and acredentialed provider of ActiveRelease Techniques.


http://www.youtube.com/watch?v=qRnGI3c5Jjshttp://www.youtube.com/watch?v=yOPkM2pzznchttp://www.youtube.com/watch?v=yOPkM2pzznchttp://www.youtube.com/watch?v=G6LQXEdRLYkhttp://www.youtube.com/watch?v=njthA4SVOT8http://www.youtube.com/watch?v=arCBSa6D5-8http://www.youtube.com/watch?v=arCBSa6D5-8mailto:[email protected]://www.gelleychiropractic.com/mailto:[email protected]:[email protected]://www.drnotley.com/http://www.drnotley.com/http://www.youtube.com/watch?v=qRnGI3c5Jjshttp://www.youtube.com/watch?v=yOPkM2pzznchttp://www.youtube.com/watch?v=G6LQXEdRLYkhttp://www.youtube.com/watch?v=njthA4SVOT8http://www.youtube.com/watch?v=arCBSa6D5-8mailto:[email protected]://www.gelleychiropractic.com/mailto:[email protected]://www.drnotley.com/


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DrNotley - Prevention of Running Injuries