Running, Injury Free
Published on Apr 04, 2019
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MORE DECKS TO EXPLORE
PRESENTATION OUTLINE
Injury Free Running
Capt Liz Buss, PT, DPT
Experience background:
-Former collegiate distance running 5k/10k
-certified strength and conditioning coach
- running coach/group exercise instructor
- physical therapist
-Former collegiate distance running 5k/10k
-certified strength and conditioning coach
- running coach/group exercise instructor
- physical therapist
Photo by Witches Falls Cotages
Causes of Running Injuries
- Training errors
- higher BMI
- use of orthotics
- previous lower extremity injuries
- lower extremity movement patterns
- mental state
- increased running miles (20+ miles/wk)
Define these terms
Some of these are modifiable, some are not
References:
Training errors: Always on the Run. Journal of Orthopaedic & Sports Physical Therapy, 2014 Volume:44 Issue:10 Pages:724–726 DOI: 10.2519/jospt.2014.0113
Injuries in Runners. PLoS One. 2015; 10(2): e0114937.
Published online 2015 Feb 23. doi: 10.1371/journal.pone.0114937
Lower extremity movement patterns (hip adduction), increased peak tibial shock
http://www.apta.org/uploadedFiles/APTAorg/Careers_and_Education/Other_Event...
Some of these are modifiable, some are not
References:
Training errors: Always on the Run. Journal of Orthopaedic & Sports Physical Therapy, 2014 Volume:44 Issue:10 Pages:724–726 DOI: 10.2519/jospt.2014.0113
Injuries in Runners. PLoS One. 2015; 10(2): e0114937.
Published online 2015 Feb 23. doi: 10.1371/journal.pone.0114937
Lower extremity movement patterns (hip adduction), increased peak tibial shock
http://www.apta.org/uploadedFiles/APTAorg/Careers_and_Education/Other_Event...
Photo by rawpixel
Training Errors - Volume
- Too far
- Too fast
- Too many times
training errors - change in routine, too much distance, too, too many workouts, too fast.
tendons and ligaments and bones (non vascular structures) need adaptation time. Cardio and muscular response is faster, but the support structure needs time to adapt.
When coming into running, either increase distance OR speed...not both.
Walk to run programs work because they build the support structure.
2-3 MAX high intensity workouts per week.
tendons and ligaments and bones (non vascular structures) need adaptation time. Cardio and muscular response is faster, but the support structure needs time to adapt.
When coming into running, either increase distance OR speed...not both.
Walk to run programs work because they build the support structure.
2-3 MAX high intensity workouts per week.
Photo by ryanknapp
Why does BMI matter?
Reduction of force on hips/knees/shins
Running: 3-6x body weight on knees.
Lose 10 lbs and that's 40 lb reduction on forces supported through knees
between 1-2 seconds/mile/ per pound lost.
If you are 10 lbs overweight, then you lose the 10 lbs, that could be a 30 second faster time on the 1.5 mile run
Running: 3-6x body weight on knees.
Lose 10 lbs and that's 40 lb reduction on forces supported through knees
between 1-2 seconds/mile/ per pound lost.
If you are 10 lbs overweight, then you lose the 10 lbs, that could be a 30 second faster time on the 1.5 mile run
Photo by Tobyotter
Lower Extremity Movement Patterns
Lower extremity movement patterns
Primarily a strength issue.
Best done at formal gait analysis
Primarily a strength issue.
Best done at formal gait analysis
NOT significant injury risk
- arch height/running shoes
- gender
- foot strike
- tight muscles
- running surface
None of these things will make it more likely you are injured. However, as a therapist, I may modify one of these in response to a specific injury.
Photo by Melissa Venable
Goodbye to the "wet footprint" test
Previously used the wet footprint test to determine arch height: low, neutral and high and recommend shoes accordingly.
No significant evidence to support that matching shoe choices with arch types reduces injury.
No significant evidence to support that matching shoe choices with arch types reduces injury.
Photo by renowiggum
Motion control? Neutral? Cushioned? Minimalist?
Good Fit and Good condition!!
- If you have a specific injury, I may use a shoe modification to address that injury.
Good fit: Biggest issues I see in the clinic: too narrow and too short
- If you have a specific injury, I may use a shoe modification to address that injury.
Good fit: Biggest issues I see in the clinic: too narrow and too short
Photo by banger1977
Foot strike
No one ideal foot strike. But, leg should be under center of mass
If you aren't injured, don't mess with it. But if you are injured, goal is to reduce the force of impact on body.
1) Decrease ground reaction force
2) land with feet underneath body
3) reduce tilts/torques in hips/knees/ankles
If you aren't injured, don't mess with it. But if you are injured, goal is to reduce the force of impact on body.
1) Decrease ground reaction force
2) land with feet underneath body
3) reduce tilts/torques in hips/knees/ankles
Photo by MilitaryHealth
What do I look for in gait analysis?
step rate
vertical oscillation
foot strike
knee angle of impact
upper body movement
pelvic motion
Cue video
vertical oscillation
foot strike
knee angle of impact
upper body movement
pelvic motion
Cue video
Photo by MilitaryHealth
Self gait analysis
- Count your steps per minute. Increase cadence by 10%
- Listen to your foot step, run "soft"
- Watch yourself in the mirror, how much is your head bouncing?
- Is there space between your knees?
If you find you are frequently injured when running
Photo by raul gonza|ez
Run Injury Free
- Strength train
- follow long term running program
- attain healthy weight
- soft landing/increase tempo
- comfortable, good fit of shoes
- good sleep/reduce stress
Photo by blacklerphotos
Squadron fitness
- HIIT (reduces duration and mileage)
- look for bouncy, overstriding, loud runners, count the cadence
- if injured, maintain high intensity training in other ways
- education on training errors
- hip strengthening/global strengthening
- ask for help! (Group ex instructors/PT)
Photo by blacklerphotos
Questions?
Photo by mauro paillex