Prevention of Running Injuries « Everything you must forget!»

Do you still believe in these principles? The following is a summary of a conference that Blaise Dubois gave 10 years ago… and refutes today! If you still believe in these concepts and you would like to know why they are no longer appropriate, you can join us for a three day post-graduate course for health professionals in your region.

Warm-up Jogging (5 to 20 minutes for warm-up) Static stretching Ballistic stretching Interval training Jogging (5 to 15 minutes for cool-down) Static stretching Jogging (5 to 20 minutes for warm-up) Static stretching Ballistic stretching Interval training Jogging (5 to 15 minutes for cool-down) Static stretching Blaise Dubois

Standing straight and tall with relaxed shoulders and elbows at 90˚ Strike with heel and roll towards the forefoot then push off with the first toe Minimal pronation (controlled by the shoes and/or plantar orthoses) Stride not too long nor too short Standing straight and tall with relaxed shoulders and elbows at 90˚ Strike with heel and roll towards the forefoot then push off with the first toe Minimal pronation (controlled by the shoes and/or plantar orthoses) Stride not too long nor too short Ideal Running Gait Blaise Dubois

Training Periodisation In order to prevent injuries, it is essential to rest appropriately : One to two days of rest every week One week of low workout load every month Three to six weeks of complete rest annually In order to prevent injuries, it is essential to rest appropriately : One to two days of rest every week One week of low workout load every month Three to six weeks of complete rest annually Blaise Dubois

Impact = Stress = Injuries A mass that hits a surface produces a force of impact proportional to the runners weight This impact force is decreased by running shoes A cushioning shoe will decrease the amount of stress on the body and therefore reduce the overall risk of injuries and especially arthroses of the knees A mass that hits a surface produces a force of impact proportional to the runners weight This impact force is decreased by running shoes A cushioning shoe will decrease the amount of stress on the body and therefore reduce the overall risk of injuries and especially arthroses of the knees Force of Impact = Mass x Acceleration (60 tons of impact force/km of running!!!) Force of Impact = Mass x Acceleration (60 tons of impact force/km of running!!!) Blaise Dubois

Pronation Is a combination of eversion, abduction and dorsiflexion of the foot (The collapse of the foot upon weight bearing) Pronation is considered normal at +/- 16˚ A pronator refers to a foot that overpronates A supinator refers to a foot that underpronates Is a combination of eversion, abduction and dorsiflexion of the foot (The collapse of the foot upon weight bearing) Pronation is considered normal at +/- 16˚ A pronator refers to a foot that overpronates A supinator refers to a foot that underpronates Blaise Dubois

Pronation Overpronation has many negative effects on the biomechanics of the lower extremity. Collapsing foot, dynamic valgus at the knee, hip adduction... Consequently, overpronation is the cause of many biomechanical pathologies Plantar fasciapathy, Achilles tendonopathy, medial tibial stress syndrome, patello-femoral syndrome, ilio- tibial band syndrome... Overpronation has many negative effects on the biomechanics of the lower extremity. Collapsing foot, dynamic valgus at the knee, hip adduction... Consequently, overpronation is the cause of many biomechanical pathologies Plantar fasciapathy, Achilles tendonopathy, medial tibial stress syndrome, patello-femoral syndrome, ilio- tibial band syndrome... Blaise Dubois

Changing Running Shoes The choice of a running shoe should be made according to foot type TypePronator (55%)Neutral (40%)Supinator (5%) Needs Stability ++ Comfort Flexibility Arch support Cushioning + Cushioning ++ Characteristics Last : Straight Semi-curved last Curved last Thin heel Cushioning + Cushioning + + Solid heel Solid heel Flexible counter ++ counter Neutral Antipronator Neutral TypePronator (55%)Neutral (40%)Supinator (5%) Needs Stability ++ Comfort Flexibility Arch support Cushioning + Cushioning ++ Characteristics Last : Straight Semi-curved last Curved last Thin heel Cushioning + Cushioning + + Solid heel Solid heel Flexible counter ++ counter Neutral Antipronator Neutral Blaise Dubois

Orthoses Pathologies Biomechanics Plantar Orthoses Plantar orthoses are conceived to correct abnormal biomechanics in order to prevent or treat a musculoskeletal pathology of the lower extremity Blaise Dubois

Tendonitis The treatment of chronic tendonitis in a runner can be summarized by: NSAIDs (7 to 10 days) + Ice Complete rest or reduced training volume Transverse frictions and manual therapy to treat stiffness Tendon stretching High quality specialized cushioned running shoes The treatment of chronic tendonitis in a runner can be summarized by: NSAIDs (7 to 10 days) + Ice Complete rest or reduced training volume Transverse frictions and manual therapy to treat stiffness Tendon stretching High quality specialized cushioned running shoes Blaise Dubois

Hydration It is important to drink at least 2 litres of water every day If a runner is confused at the end of a marathon, it is essential to quickly give him/her some water since he/she is certainly dehydrated It is important to drink at least 2 litres of water every day If a runner is confused at the end of a marathon, it is essential to quickly give him/her some water since he/she is certainly dehydrated Blaise Dubois

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