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Running Strong: Basics for Injury Prevention
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Running is an easy sport to adopt: All you really need is a pair of shorts, a t-shirt and some running shoes. But that accessibility often comes with a price, paid in visits tot he MD office or PT clinics for the treatment of shin splints, stress fractures or other injuries.
Running can be a double-edged sword. Most of us have the capacity to run, but we don't always get the immediate feedback when we're doing it wrong that comes with other sports. Many people who take up running may not be ready for it biomechanically, or may be unaware of the stress their body will undergo every step of the way.
Some of the bigger issues that arise after beginning a running regimen occur to those who do not start training to increase core strength and flexibility prior to running. Some may experience IT Band Syndrome or SI (Sacroiliac) joint pain. This is usually common with those individuals who have weakness and instability in their core and hips.
Among runners who are younger the same weakness and instability in the hips and core can lead to poor mechanics. Poor mechanics is a major cause for many of the injuries suffered by runners. Among young runners the complaint is typically that of anterior knee pain, patellofemoral syndrome or "runner's knee" among other injuries that can occur in the knee joint.
For those with running injuries, treating the damage is the first course of action. Most therapists agree that those individuals who go back to running and whose therapy hasn't addressed their mechanics, will end up back in physical therapy within six weeks with the same exact problem.
Undiagnosed biomechanical issues aren't limited to just novices. Even those who are in excellent physical condition can have profound muscle imbalance that usually appears when doing a strenuous and physically fatiguing exercise like running.
A host of biomechanical factors can contribute to running injuries, including genu varum (bowed-legs) and the more common problem, genu valgus (knock-knees.) These conditions create stress and shearing across the patellar tendon and have a shortening effect at the illiotibial band which causes chronic irritation and inflammation.
Even with these conditions sometimes specific stretches to elongate soft tissue structures may be helpful to reduce any symptoms. Too much foot supination (turned outward) or pronation (turned inward) can be problematic as well, but can be successfully treated with supportive shoe orthotics.
Should age be a consideration if I want to start running? Even older age shouldn't prevent people from running, as long as they vary their routines and there are no exacerbating factors such as osteoarthritis. Mixing running with other forms of exercise is a must for anyone because it makes the body move in many different ways, helping avoid repetitive stress injuries.
Running may be the most effective form of cardiovascular exercise but patients with chondormalacia (Runner's Knee) or osteoarthritis might be better served by working out in other ways as well. If you have been diagnosed with the above conditions it is recommended you spend more time walking or doing the elliptical rather than putting in heavy mileage on your knees. Biking and swimming also puts much less strain on joint surfaces. Your physician or physical therapist would likely advise you to switch to lower impact activities if you do suffer from severe structural deformities.
Your physical therapist can help establish an injury prevention program that targets weakness in certain areas of your body. A preventative or corrective exercise program that allows clients to run with less danger of injuring themselves would be extremely beneficial to those who make running an integral part of their fitness regimen. It is always much more enjoyable to prevent injuries than it is to treat injuries that have already happened.
Source: Today in PT, October 26, 2009 Article written by Mark Cantrell
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 Did you know that at any one time, about 20% of the adult population of the United States is affected by back pain? It is also true it occurs at one time or another in 80% of the adult population. Creating and maintaining good posture decreases your risk of developing back problems. Acheiving comfortable, good posture will provide a functional range of movement that will allow you to perform daily activities safely. Even if your back feels OK during the movement, you may be straining it if you:
- Are out of shape or overweight
Physical
therapy can help strengthen the muscles that support your spine. The
"core" is focused on and many times poor alignment of the spine is not
only contributing to poor posture but also to severe muscle imbalance
in the "core." Do not ignore back pain, it can be very painful and
debilitating.
Visit one of our clinics to have one of our physical
therapists quickly evaluate and help give you the proper
recommendations to address any issues.
Source: Vertebral Views, November 2009 written by Jan Revella, RN
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