Injury Prevention

Running injuries are usually caused by:

  • Poor biomechanics
  • Previous injury
  • Over use (too much too soon)
  • Lack of variety in training

If you are proactive in your training by practicing drills, exercises and/or stretches you stand a better chance of staying injury free. Conduct your own personal experiment by introducing some of the below drills, exercises and/or stretches into your training.

Best Drills (Plyometrics & Dynamic Stretching)

  1. Bounding (up a hill video)
  2. Strides (video)
  3. ABCs (video) (video)
  4. Leg Swings (video)
  5. Cross-overs (video)
  6. Backwards Running Drill (video)

Best Exercises

  1. Hip Flexor
  2. Hip Hike
  3. Drop Squat
  4. Bridge
  5. Plank (video)
  6. Side Plank

Best Stretches

  1. Lower ITB and quadriceps
  2. Upper ITB
  3. Hamstring
  4. Upper calf (gastrocnemius)
  5. Lower calf (soleus)
  6. Foot (plantar fascia and deep calf)

When Stretching OR Strengthening May Not Be Enough to Prevent Injuries

Muscles, when overused through activity or poor posture, protect themselves with micro adhesions and can get ‘stuck’. At this point, the muscles, tendons, ligaments, and/or nerves are not sliding by one another or moving freely, so until they are released by specific techniques (Active Release Techniques®, Graston Technique®, etc.) stretching and/or strengthening is temporary and may only mask the pain or restriction. In other words, if the stretching and strengthening advice above or anywhere is not working, please contact me or someone else with an in-depth understanding of running injuries and treatment techniques to diagnose and correct the underlying problem.

Move faster with light, quick steps

By Aaron, April 26th, 2010 8:32 am in Injury Prevention, Running Technique | Comments Off

Improve your running and reduce the risk of injury by adjusting your cadence

How can adjusting your cadence improve your running?

Cadence refers to leg turnover, or how many times in one minute that your feet strike the ground.

Most elite runners have a cadence that’s very close to 180 steps per minute, regardless of their height or finishing position. Most less experienced runners have a cadence that’s closer to 150 to 160 steps per minute.

For non-elite runners, there may be benefits to increasing our cadence to approximately 180 steps per minute.

As a marathoner who treats running injuries and analyzes patients’ running technique, I have noticed that if runners can gradually increase their cadence even slightly toward 180, they seem to have more success and fewer injuries. In part, this is because increasing your cadence reduces the impact on the heel, thus decreasing the risk of injury.

When I suggest to patients who have a low cadence that they try increasing their turnover, even those who find it more difficult and less efficient at first, soon notice an improvement in their speed and a decrease in aches and pains. They typically comment that their running feels smoother and more efficient.

Here are some ways you can adjust your cadence toward 180 steps per minute. To prevent injury, be sure to make the changes gradually over time.

  • Find your current cadence by going for a run. For one full minute, count the number of steps you take with your right foot. Multiply by two, and you have your running cadence.
  • To increase your stride rate, you need to take faster, lighter and quicker steps. Try to imagine that you are taking baby steps or that there are small dogs biting at your ankles, making you run faster. Run as if you are not allowed to touch the ground (i. e. pick your foot up as soon as it hits the ground).
  • Try incorporating some muscle-strengthening plyometric drills — do it carefully and gradually — into your running routine to improve your ability to turn your legs over quicker. That will allow your foot to strike the ground more frequently. Drills will also allow you to increase or maintain your stride length.

Check out relevant drills.

Note: This article written by Dr. Aaron Case appeared in the Vancouver Sun April 26, 20010.

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Life Long Running

By Aaron, March 11th, 2010 1:36 pm in Injury Prevention | Comments Off

I hope that this article motivates you to run for the rest of your life.

The article claims that distance running may actually be better for the joints than many other sports and not running at all. For example, running may benefit your knees and help you overcome knee pain.

You may want to pass it on to the non-runners in your life, who may be concerned that running is detrimental to your health.

http://www.vancouversun.com/health/diet-fitness/Debunking+jogging+myths/2636313/story.html

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Does arch height really matter when running?

By Aaron, February 25th, 2010 1:29 pm in Featured, Injury Prevention, Running Technique | Comments Off

Arch height does NOT really matter for injury prevention, but maybe for performance.

Arch height and injury prevention

Even though any injury can occur in any runner regardless of their arch height, the follow generalizations are found in the research:

  • High arches tend to be stiffer and can increase the incidence of foot and femoral (upper leg) stress fractures as well as lateral knee/Iliotibial band (ITB) pain or injury compared with runners with flatter feet.
  • Low arches tend to be more flexible resulting in excessive stress of the plantar fascia, achilles tendon, calf muscles, tibial (shin) bone and surrounding muscles.
  • Recent research suggests that arch height is less relevant than the RATE of pronation during foot strike.  The faster the runner’s rate of pronation, the more likely he/she is to get injured.
  • The good news is that the rate of pronation can be reduced and controlled by core, hip and foot strength and stability.

Arch height and performance:

  • Although high arches and flat feet exist at elite levels of sprinters and endurance runners, higher arches tend to be found in distance runners and flatter feet are more common with sprinters.  For the rest of us, the good news is that the body can adapt to any foot type if the training program builds gradually enough for the individual.

In summary, a very gradual training progression in addition to core, hip and foot strength exercises are important for runners to integrate into their training so they can help to control their rate of pronation, regardless of their arch type.

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