Sei sulla pagina 1di 6
notlRunning is one of the most common forms of A suggested method to monitor if

notlRunning is one of the most common forms of

A

suggested method to monitor if you are overtraining

activity for improving health. It is also a major

is

to chart your heart rate each morning upon waking.

component of a number sports. All runners would prefer to enjoy the benefits of running rather than deal with injuries. Learning to prevent and treat your injuries will allow you to enjoy running more with less aches and pains and less down time.

Check your heart rate lying down and then again once you sit up. Some research has found that overtraining results in an increase in waking heart rate and more importantly and increase in difference between lying and sitting waking heart rates.

Benefits of Running

People run for different reasons. Some run for the shear enjoyment of competition versus others or against themselves. Others run for the health benefits. Such health benefits, to name a few, are:

Improved cardiovascular health

Improved cholesterol levels

Improved blood pressure

Increased metabolic rate

Burn calories/fat loss

Anti-aging

Better mental health: runners high, less stress, happier, less depressed

Risks

There is also a risk of running and that is overtraining. Overtraining is as a result of inadequate rest and recovery. This gives the body insufficient time to repair. The excessive stress of training also results in excessive cortisol production. Cortisol is responsible for an increase in fat metabolism (which isn’t bad) but it is also responsible for the metabolism of protein (which is bad). Protein is a major component of muscle and if it is being metabolized you will be loosing the very tissue that helps you perform as well as you can. The result of overtraining is fatigue, lethargy, decreased desire to train, decreased appetite, achy joints, decreased motivation, decreased sexual desire, a decrease in performance and it makes you prone to injury.

Injuries

Though acute injuries can occur, such as, ankle sprains,

knee sprains and hamstring strains, the most common injuries that occur in runners are as a repetitive strain and micro-trauma to the tissue. The following are a list

of injuries, per region, which are common in runners.

Often these common injuries are related to repetitive strain injuries. The greater the insult on the tissues the great chance for injury.

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428

Factors influencing severity of insult on tissue There are four factors that influence the degree

Factors influencing severity of insult on tissue

There are four factors that influence the degree of insult on tissues. They are as follows:

1. Increased number of repetitions – Running 10km causes more insult that running 5km

2. Increased force – The heavier you are the more force that the muscles have to absorb. The harder the road surface the more force that needs to be absorbed by the muscles

3. Smaller movements – Large movements cause less insult on tissues while smaller movements cause more insult. Think of the small joints in the feet that move a little bit but thousands of times with each running session. Also think of the muscles that stabilize the hip (piriformis) it doesn’t move much during the run but that small movement can result in more insult to the muscle

4. Decreased time of rest between repetitions.

The result of these insults on the tissues is inflammation. Inflammation results in scar tissue/adhesions. Scar tissue/adhesions are like a dried paint brush. Muscles, ligaments, nerves get glued together which causes improper function and added stress to the tissue. Scar tissue results in restricted range of motion, a reduction in circulation, increase in muscle tension, friction and it may even affect nerve function all of which can affect your performance. This causes further irritation and further scar tissue.

Causes of injuries

1. Too rapid an increase in mileage

Some people, training for a competition, may attempt to cram more mileage in per week to get on track with

a running program because they started too late. Too much activity too soon will result in injury. Our body needs to adapt to these new stresses if it can’t adapt it will break down and lead to injury.

2. Unforgiving surface

The harder the surface the greater the forces placed on the muscles and joints. Vary the surfaces that you run on to lessen trauma.

3. Poor shoes

Shoes that do not fit properly or provide the wrong support will result in excessive/inadequate movement in the feet resulting in poor foot and ankle mechanics which ultimately can affect knee, hip and back mechanics

4. Running on the same side of the road

There is typically a slope towards the curb lane on most roads. This causes uneven forces placed on the lower limbs. More force will be placed on the side that is closer to the curb. Vary the side of the road you run on or change the direction of your run by reversing your route

5. Muscle imbalance

Injuries often are a result of one side of the joint being weaker than that other side. Discovering what muscles are weak can help prevent injuries and also help care for present injuries.

6. Muscle tightness

Muscle tightness can be from muscle adhesions but may also be due to lack of stretching. A tight muscle is often weaker and thus more prone to injury.

7. Joint instability/balance

Poor hip/core stability is associated with back, hip, knee, ankle and feet problems. Poor ankle/foot stability

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428

is associated with foot, ankle, knee hip and back problems. We often find that hip/core

is associated with foot, ankle, knee hip and back problems. We often find that hip/core stability is more often the problem. Recent research has found this to be more likely the case

8. Previous injury

A previous injury to same site increases the likelihood of further injuries

9. Untreated past injury

body for work. Static stretching may actually negatively affect your performance if performed before a run. After you run, take advantage of your body being completely warmed up. Use static stretching, at this point in time, to help increase range of motion in areas that are typically tight.

Monitoring running distance

Keep a log of all the distances you ran and how you during, after and the following day.

If left untreated a site that has been injured is more prone to re-injury. Also, a previous injury may cause you to compensate which puts more strain on other structures making them prone to injury.

10. Poor running technique

Poor running technique results in a certain area being stressed more than it needs to. More stress means more insult on the tissue which means it is more likely to be injured.

Ways to prevent/care for repetitive strain

Training

Consider cross training.

Just simply running all the time strains the body the same way all the time. Varying up how you train, for example, biking, elliptical, and weight training will train your body in different ways making you a well rounded athlete. Incorporating exercises that strengthen posterior chain muscles (gluteals, hamstrings, back and calf muscles) as well as the other core muscles is crucial to successful running performance and injury prevention.

Make sure you warm up before and stretch after a work out.

A dynamic warm-up, taking the muscles through their full range of motion actively helps prepare the

Footwear

Monitor your shoes.

Check for breaking down of the shoe. If you see excessive creasing in the cushion portion of the shoe it means the shoe is breaking down. Typically running shoes need to be replaced after 500 to 800km of running.

Custom shoe orthotic

If the foot flattens out too much the forces of running get transferred up the leg.

Control inflammation

Ice and compression after running

Recent use of a post workout compression pants has been associated with quicker recovery from workouts. The use of ice, especially an ice bath may also aid in reducing inflammation. The ice bath should no less than 10 to 15 degrees Celsius.

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428

Natural anti-inflammatory supplements Such supplements are curcumin/tumeric, ginger root extract, white willow extract,

Natural anti-inflammatory supplements

Such supplements are curcumin/tumeric, ginger root extract, white willow extract, bromelain (a proteolytic enzyme) or boswellia.

Eat more Anti-inflammatory foods

Choose foods that are anti-inflammatory and less pro- inflammatory. Examples are foods high in omega 3 fatty acids (fish and flax) and limit foods that are high in omega 6. Avoid/minimize the consumption of Trans fatty acids, grains, corn oil, safflower oil, peanut oil, and sunflower oil. We recommend you check out www.deflame.com .

Adequate nutrition for recovery

It is important to refuel after a training session so your body isn’t fatigued for the next training session. Typical recommendations are 1.0 – 1.5 g/kg of carbohydrates within 30 minutes after exercise and repeat 2 hours later. Also adding 7-10g of protein after exercise and 2 hours later will help in the recovery process.

Self treatment

To help stretch out tight muscles and improve circulation you can try self massage, the use of foam rollers, rolling pins, “The stick”.

Chiropractic adjustment

Chiropractic adjustments help ensure adequate and equal range of motion of the pelvis and joints of the lower extremities. Recent research has found that rugby players had less lower limb injuries during a season if they received chiropractic care.

Break down the scar tissue.

As we mentioned before scar tissue is a major result of injuries. It is also the reason for re-occurrence of

injuries. We frequently used a technique called Active Release Techniques. ART® was created by an aeronautical engineer, chiropractor and avid triathlon competitor, Dr Micheal Leahy. ART® is a fixture at all Ironman Triathlons and has even been accepted as treatment option for athletes by some sports medicine doctors in Winnipeg. It is a hands on system of treating and managing soft tissue injuries. Soft tissues include muscles, ligaments, tendons, and nerves. The ART® provider uses this system to help examine, diagnose and treat myofascial (muscle and fascia) pain and adhesions/scar tissue between and within these soft tissues.

ART® is different from other forms of soft tissue therapy because it incorporates the best of other forms of treatment, movement, stretching and pressure points. By applying appropriate tension to the specific area of injury the doctor or the runner takes the tissues actively through a specific direction of motion to help soften, stretch or breakdown the scar tissue.

Strengthening the Posterior Chain

One of the big problems we have to deal with for runners is weakness in the posterior chain and hip stabilizers. The posterior chain consists of the calf muscles, the hamstring muscles, gluteal muscles and back muscles. Hip stabilizers are the piriformis muscles and gluteus medius and minimus.

When we assess our runners we look for errors in functional movement. We watch how you squat, how you perform a one legged squat and how you perform a lunge. We also test muscles to see if they are tight or weak.

Our assessments often discover weakness in the muscles of the posterior chain, especially to the gluteal muscles. The gluteus maximus is notorious for being weak. They call this “gluteal amnesia”. We have forgotten how to activate this muscle. Learning to use

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428

this muscle again is critical for improving strength in the posterior chain. We also find

this muscle again is critical for improving strength in the posterior chain.

We also find weakness in the gluteus medius and minimus muscles along with the piriformis muscle. These are stabilizes of the hip. Weakness stabilization in the hips causes abnormal torque at the hip, knees and ankles causing injury at any or all of these areas. Strengthening these muscles is crucial for preventing and rehabilitation of hip, knee and ankle injury.

Here are some exercises which will help with these areas. If you are unsure about performing an exercise program please contact someone who specializes in this area. Try to perform 3 sets of 20 repetitions of each of these exercises. Take 3 seconds to raise the body and 5 seconds to lower the body. Start with just your body weight. If you can accomplish the required sets and repetitions then add weight or more advanced exercises can be added.

Do no try an exercise program if you are injured. Seek out care before you begin any program.

Dr. Geoff Gelley

Meet the Doctors

Dr. Christopher Notley

Dr. Christopher Notley info@drnotley.com www.DrNotley.com Along with being a Chiropractor, Dr. Gelley is also a Sports

Along with being a Chiropractor, Dr. Gelley is also a Sports Injuries Specialist, certified to provide Acupuncture and a credentialed provider of Active Release Techniques.

and a credentialed provider of Active Release Techniques. Dr. Notley, along with being a Chiropractor, is

Dr. Notley, along with being a Chiropractor, is an Athletic Therapist. He is the only practitioner in Manitoba with this dual credential. In addition, he is a Strength and Conditioning Specialist, certified to provide Acupuncture and a credentialed provider of Active Release Techniques.

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428

The information found within this site is for general information only and should not be treated as a substitute for medical advice from your own Doctor of Chiropractic, Medical Doctor or any other health care professional. Dr Notley & Dr Gelley are not responsible or liable for any injuries occurred by performing any of the exercises given or diagnosis made by a user based on the information shown within this web site. Always consult your own Doctor of Chiropractic, Medical Doctor or any other health care professional, if you're in any way concerned about your health or anything associated with.

Gelley Chiropractic Office 12-845 Dakota Ave Winnipeg, Manitoba, R3M 5M3

204-254-3428