Download Injury Prevention NW runner article

THE BUSY RUNNER’S INJURY PREVENTION PROGRAM
As the weather warms and the summer racing season approaches, increased running volumes replace
well intentioned injury prevention programs. Yoga or Pilates classes, swim/bike cross training routines
and weight room workouts are replaced by long runs, track work outs, hill repeats and trail runs.
Don’t let an injury sideline you. Consistency with flexibility, core stability, lower extremity strength, and
quality technique will help keep you healthy this season. There are a countless choices when it comes
to stretches, core exercises, weight training programs and gym classes. The challenge is to maintain or
increase running volumes while finding the time for injury prevention programs. The following tips,
drills and exercises provide a manageable program to avoid injury this season.
Flexibility: Studies have demonstrated that static, prolonged stretching prior to running can actually
weaken tissue and increase the likelihood of injury. A safer way to warm up is to perform a dynamic
warm-up. The dynamic warm-up utilizes repetitive, fluid movements performed before a run. The idea
is to gently move your limbs and muscles in different planes of motion to prepare them for the stresses
of running. Think of it as walking or slowly running through the agility exercises you might do before
playing soccer or basketball. High steps, butt kickers, cross over stepping, skipping are all good
examples of a dynamic warm-up. Incorporate a dynamic warm-up into the first few minutes of a run.
Go to http://www.therapeuticassociates.com/locations/idaho/treasure-valley-boise/statestreet/general-dynamic-warm-up/ for video and a detailed description.
Static stretching programs are best left for after running when your muscles are warmed up. Three
stretches that cover most of runners’ muscular imbalances are: downward dog, pigeon pose and
kneeling hip flexor stretch. Try these stretches 2-3 times per week.
The downward dog stretch is a classic yoga exercise that primarily stretches the hamstring, calf and hip
muscles. These muscle groups are especially tight in runners that sit behind a desk for long hours. This
stretch can help prevent hamstring and Achilles tendon injuries. Keep your back flat, soften your knees
and hold the stretch for 3-5 slow breaths.
The pigeon pose stretch is another popular yoga position that focuses on gluteal muscular tightness.
Improved gluteal flexibility can help prevent Iliotibial Band Syndrome, hip Bursitis and gluteal strains.
Individuals that habitually cross one leg one leg over the other may discover an asymmetry between
their hips that lead to harmful muscle imbalances. Hold the stretch for 3-5 slow breaths. To increase
the stretch, press up through your arms and lift chest and upper torso off of the ground.
The largest hip flexor, iliopsoas, originates at the lumbar spine and pelvis and inserts on our thigh bone
or femur. This muscle shortens with prolonged sitting. Standing, walking or running with shortened hip
flexors pulls the lumbar spine into an increased arch or lordosis. Excessive lordosis postures promote
increased low back pain, inefficient gait mechanics and hip flexor strains. The kneeling hip flexor stretch
is best performed with a pillow under the kneeling limb. Very gently tighten your gluteal muscles to tilt
your pelvis under. This will stretch the hip flexors and quadriceps muscle groups. Hold for up to 60
seconds.
Strength: Strong hamstrings, quadriceps and gluteal muscles protect the joints from the high ground
reaction forces (up to six times your body weight) while running. The single leg squat effectively
strengthens the majority of your running- specific lower extremity muscle groups. Decrease knee
stresses by lightly holding onto a doorknob or TRX Suspension system to keep your knee behind your
ankle joint. Make sure to maintain good alignment of the kneecap with your second toe and bend your
knee until your thigh is parallel with the ground. Take three seconds to lower your body weight down
and one second to return to the upright position. Start with 3 sets of 5 reps and build to 3 sets of 15
reps one to two days per week.
Core stability: Strong gluteal and trunk muscles improve shock absorption and provide a stable
foundation for our extremities to propel us forward. The 3-way Plank and Resisted Side-Steps are two
exercises that effectively strengthen our major core muscles in running-specific postures. For example,
Traditional crunches or sit-ups promote potentially harmful flexed spine postures. Whereas, Planks are
performed with a more a straight spine more conducive for running. Hold each Plank position for 10
seconds and switch positions without taking a break for three sets. Progress the holding times to 30
seconds in each position.
The Resisted Side Step should be performed with a slight knee bend similar to the knee position at foot
strike while running. Wrap a band around your ankles, align your knees over the second toes and side
step for 20 yards and return facing the same direction. Repeat for three laps. This exercise strengthens
the gluteal muscles responsible for maintaining stable medial and lateral knee position during running.
Perform Planks and Resisted Side Steps two days per week.
Cadence Check: At least once per week take the time to check your running cadence. Research has
demonstrated that increasing running cadence significantly reduces the impact forces to the knee and
hip. Count your strides on one foot for 30 seconds and multiply by 4. If your cadence is less than 170180 strides per minute, try to decrease your stride length while maintaining a constant speed and
increase your cadence 5-10% for a month. Work up slowly to the 180 RPM goal. Running metronomes
or smartphone metronome applications are helpful.
Rob Barnes has his Doctorate in Physical Therapy and is partner of Therapeutic Associates Boise Physical
Therapy on State Street. His clinic specializes in treating runners utilizing modern treatment techniques
and state of the art equipment. To learn more about Rob and his clinic go to
www.therapeuticassociates.com/statest .
Flexibility:
Dynamic Warm Up Before Runs
Downward Dog, Pigeon Pose and Kneeling Hip Flexor Stretches 2-3x/wk
Strengthening
Single Leg Squat 2-3x/wk
Core Stability
3-Way Planks 2-3x/wk
Resisted Side Steps 2-3x/wk
Technique
Cadence Check 1-2x/wk