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Running

Injury Prevention 5 Most Common Running Injuries1 ITBS Patellofemoral Pain S yndrome Achilles tendonitis Medial Tibial Stress Syndrome Plantar Fasciitis Common Reasons for Injuries Overtraining o Too much, too soon, too fast, too often, with too little rest o Inadequate nutrition o Terrain changes Biomechanical o Malalignment o Muscle imbalances o Poor flexibility o Can follow incomplete recovery from another injury General Treatment Principles RICE NSAIDs in acute s etting Modify training errors Address biomechanics General Thoughts on Stretching No data to support stretching for the prevention of injuries Lack of evidence does not equate to lack of effect Dynamic Warm-ups prepare the n ervous s ystem for dynamic movement b etter than Static Stretches Static stretching should never b e painful, s tay within a MEDIUM intensity, and always b e applied on a relaxed set of tissues. Iliotibial Band Syndrome (ITBS) Characterized By: Increased tension on the attached iliotibial band eliciting pain on lateral aspect of leg, oftentimes at the lateral knee Common Risk Factors: Excessive pronation, weak h ip a bductors (ABD), prolonged p ostural shortening, faulty leg alignment Common C onservative Treatments: Relative rest and icing Strengthen: Hip ABD, core Stretch: TFL-ITB, hip rotators, hip ADD Accessories: Foam roller, Body Rolling balls, The Stick 1 Yeung EW, Yeung S. Interventions for preventing lower limb soft-tissue injuries in runners. Cochrane Database of Systematic Reviews 2001, Issue 3 . Art. No.: CD001256. DOI: 10.1002/14651858.CD001256.
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Avoid: Running on canted surfaces Patellofemoral Pain Syndrome (PSPS) Characterized By: Pain arising from one or more than one anatomical structure of the knee (bone, tendon, s ynovium, fat pad, retinaculae, etc.) Common Risk Factors: Excessive pronation, weak h ip ABD, female, weak or ineffective vastus medialis obliquus (VMO), faulty leg a lignment Common C onservative Treatments: Relative rest and icing Strengthen: Hip ABD, quads, hip ABD, core Stretch: Hamstrings, hip flexors Accessories: Patellar taping Avoid: Downhill running Achilles Tendinopathy Characterized By: Overuse tendon pain with (-itis) or without (-osis) presence of inflammation Common Risk Factors: Overuse, abnormal biomechanics, antibiotic use, corticosteroid use Common C onservative Treatments: (depending on the true diagnosis) Relative rest and icing Strengthen: Eccentric loading of the calf (chronic conditions only) Accessories: Low-level lasers (LLL), extracorporeal shock wave therapy (ECSW) Avoid: Uphill running, over-cushioned shoes Medial Tibial Stress Syndrome Characterized By: Pain in the posteromedial aspect of the tibia induced b y exercise, relieved b y rest; controversy as to true pathology (periostitis or posterior tib/soleus traction injury) Common Risk Factors: Younger in age, female, change in training regimen or surface, excessive pronation Common C onservative Treatments: Relative rest and icing Strengthen: Core, ankle dorsiflexors Stretch: Calf and tibialis anterior Plantar F asciitis Characterized By: Pain on the medial calcaneus with first steps in the AM Common Risk Factors: High BMI, limited ankle d orsiflexion, excessive pronation Common C onservative Treatments: Relative rest and icing Strengthen: Intrinsic foot muscles Stretch: Calf, p lantar fascia Accessories: Night splints, taping, LLL, ECSW, foot orthoses Avoid: Walking barefoot

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Guide t o Efficient Running POSTURE Pre-Run Dynamic Warm Up ( Body 1. Get Aligned Looseners) Align your feet and legs 1. Ankle rolls Lengthen your spine 2. Knee circles 2. Engage your core 3. Hip circles Level your p elvis 4. Pelvic circles 3. Create balance 5. Way backs Tilt your s tatue 6. Spine stretch and roll Connect the dots 7. Spine twist/Heel spotting 4. The Pull Down Exercise 8. Maypole 5. The One-Legged Posture Stance 9. High Knee Marching (OLPS) 10. Windmill 11. Full squat to High Heels LEAN 12. Lunges 1. Why Lean? 13. Jumping Jacks 2. Engaging your core 3. One-legged Lean Post-Run Static Stretches 1. Hamstrings HEEL LIFT 2. Hip flexors 1. Why p ick up your h eels? 3. Psoas Run in p lace exercise 4. ITB 2. Postage Stamp 5. Calves Walking exercise step over 6. Hip adductors ankle 7. Abdominals 8. Glutes ARM SWING 9. Hip rotators 1. Bend to 90 d egrees 10. L/S rolls 2. Relax the hands 11. Sunrise/Sunset 3. Swing elbows to the rear 4. Dont cross centerline 5. Dont pump your arms 6. Dont raise shoulders BEGIN RUNNING 1. Setting posture 2. Start with a short s tride 3. Pretend youre not running just practicing your OLPS 4. 3 steps to engage your lean Posture line Drop focus to feet Lean ahead of foot strike then return them to original lean amount
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