1. Injury Prevention for Runners & Triathletes

2. 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

3. 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

4. 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

5. Myofascial Adhesions

6. 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

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

8. 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!

9. 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

10. 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

11. 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

12. 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

13. 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?

14. 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**

15. 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

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

17. 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

18. Any Questions?
(305)