Injury Prevention for Runners & Triathletes

Health-Fit Chiropractic & Sports Medicine About Our Doctors Chiropractic Physician Active Release Technique® (ART) Graston Technique® Kinesio Taping® Certified Certified Strength & Conditioning Specialist(CSCS) ART Biomechanics Certified Injury Consultant for Boca Raton Triathletes, Team in Training, Friends in Training, Galloway Group

Law of Repetitive Motion I=NF/AR How Over-use Injury Occurs I = Insult to Tissues N = Number of Repetitions F = Force of each Repetition A = Amplitude of each Rep R = Relaxation time b/n Reps **Long-distance running has a HIGH Number of Repetitions, and LOW Relaxation time

Cumulative Injury Cycle How do running injuries occur and why? Hands On Component FMS Screening Gait Analysis for Foot and Knee Assessment Strengthening Exercises for Hip and Core Stability Flexibility

Myofascial Adhesions

Muscular Imbalances Tonic (Postural) vs. Phasic (Prime Movers) Lower Crossed Syndrome- Root Cause? Tight Hip Flexors Weak Glutes Tight Low Back Weak Abdominals Reciprocal Inhibition Prime Movers Becoming Stabilizers? How should we train Stabilizers? The Runner’s Misconception

Alternating Pattern of Mobility & Stability Yellow = Stability Red = Mobility How does this affect your training programs?

Kinetic Chain of Events Tight Hip Flexors → Weak Glutes Weak Glutes → Tight TFL → Tight IT Band → IT Band Syndrome What Can this cause? Decreased Hip Extension leading to hamstring strain/tightness or Low Back Pain Decreased Hip Stability causing medial knee migration Inefficient running leading to multiple over-use injuries Must find the weak link in the chain!

Physical Demands of Running “Terrible Toos": too much, too soon, too often, too fast, too hard combined with too little rest Follow a Concise Running Program Even the “Perfect” can get injured- Learn to manage

Foot, Ankle, Lower Leg Common Injuries Over Pronation- “Flat Feet” Supinated Foot- “High Arches” Decreased Dorsiflexion Morton’s Toe Decreased Big Toe Extension Common Injuries Plantar Fasciitis Achilles Tendonosis Shin Splints Calf Strain Stress Fractures

Hip & Core Common Injuries IT Band Syndrome One-Leg Stance Stability Trendelenberg’s Gait Hip Extension Excessive torso rotation Hyperlordotic Lumbar Spine Excessive Hip Adduction Common Injuries IT Band Syndrome Gluteus Medius Syndrome Hamstring Strains Low Back Conditions Piriformis Syndrome

Knee Muscular Support- Quads, Hamstrings, Calves, Poplitius Patellar Tracking Disorders “Wear and Tear” Reaction Site Common Injuries IT Band Syndrome Patellar Tendonosis Arthritis Chondromalacia Patellae Pes Anserine Bursitis Myofascial pain syndromes

Medial Knee Migration Increases stress at the knee Q-Angle Can Cause IT Band Syndrome, Medial knee pain, foot/ankle pain What are the Causes and Solutions?

Optimal Performance Pyramid Functional Movement Functional Performance Functional Skill Skill Skill Skill Funct. Perfromance Funct. Perf. Funct. Perf Functional Movement Mvmt Functional Mvmt Optimal Performance Over-Powered Under-Powered **Be Aware of the Under-Skilled Athlete as well**

Stretching Basics Proper Warm-up and Cool-down Areas to Target: Dynamic-controlled movement- Warm up Static-Holding the stretch- Cool down Areas to Target: Foot/Ankle Calves Hamstrings IT Band Quadriceps Hip Flexors Piriformis/Glutes Shoulders Foam Rolling/Massage Stick Helps release myofascial adhesions

Strengthening Basics Needed for prevention of injuries Running: Hip Stability and Foot/Ankle Stabiliy Cycling: Hamstring, Glute and Quad Swimming: Scapular and Shoulder Stability

Injury Prevention Proper Warm-up Proper Running Technique Avoid abrupt changes in orthotics, running styles, shoes, foot strike, etc. Shoes- Fitting and mileage monitoring Preventative Exercise & Stretching Foam Rolling Rest and Recovery Functional Movement Screening

Any Questions? www.healthfitchiro.com (305) 770-6393