Healthy Running Step by Step, by Robert Forster, PT, and Roy M. Wallack, is due out this Fall and is a recommended read for next year's marathoners.

The last two weeks have been busy at Forster Physical Therapy, with LA Marathon runners coming in for last-minute injury resolution and minor tune-ups. Over the last several months, my staff and I have performed over 150 free injury assessments for runners competing in this year's race in our role as the exclusive Physical Therapy provider of the Los Angeles Marathon. We have seen runners of all ages and sizes desperate for a chance to get to their goal of finishing this year's race.

Observations

Fortunately, bare foot running is apparently another failed fad as I only saw one barefoot runner come past the 24 mile mark in the first four hours of the race. The reported injuries have apparently outweighed the proposed benefits of this ill-advised trend that has taken runners down the wrong path. Recent research has documented the plethora of foot and leg injuries that occur when tender-footed runners discard their shoes in search of mechanical nirvana. It was obvious to us from the start that good running form does not require a shoeless approach. With a few strength exercises and some coaching, any runner can make their running style more efficient and less likely to create injury.

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Robert Forster PT

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Every day we see research that shows exercise is the best medicine to keep your body working well and for the prevention and treatment of many of the lifestyle diseases that plague our population. Exercise is powerful medicine and, like with all medicine, proper use is critical to get the best results and avoid injury.

Performance and Safety Tweak: Abdominal Isometric

 

While the traditional crunch (L) places strain on the neck and trains the abdominals in a way that does not translate to sport or daily life, the isometric partial sit-up eliminates such strains and trains the abdominal musculature for the static nature of its workload.

 

Problem: In everyday movements and postures, the abdominal muscles stabilize the core and protect the spine via isometric contraction.  So why do most people train the abdominal muscles in repetitive movements (crunches) that train the muscle isotonically (through a movement pattern) and subject the neck to stressful jerking motions?

 

Solution: To train the abdominal muscles more like they function in real life and prevent repetitive stress on the neck, lay flat on your back, knees bent and feet on flat on the floor. While keeping your head back and aligned with your shoulders and face pointing towards the ceiling, perform a curl-up motion that stops when the shoulder blades leave the ground. Hold this isometric contraction for a five count and return to the starting position. Repeat five to ten repetitions for a five count hold, and then either increase the hold time or increase the reps as you progress in strength. 

 

Always stretch BEFORE and AFTER each workout to stay injury-free.