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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.
1 3 7 0
W a s h i n g t o n
A v e n u e ,
S u i t e
3 0 7 ,
M i a m i
B e a c h ,
F L ,
3 3 1 3 9
3 0 5 . 9 7 8 . 1 1 5 7
w w w . m o v e t h r u r e h a b . c o m
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
1 3 7 0 W a s h i n g t o n A v e n u e , S u i t e 3 0 7 , M i a m i B e a c h , F L , 3 3 1 3 9 3 0 5 . 9 7 8 . 1 1 5 7 w w w . m o v e t h r u r e h a b . c o m
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
1 3 7 0
W a s h i n g t o n
A v e n u e ,
S u i t e
3 0 7 ,
M i a m i
B e a c h ,
F L ,
3 3 1 3 9
3 0 5 . 9 7 8 . 1 1 5 7
w w w . m o v e t h r u r e h a b . c o m