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
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.
is to chart your heart rate each morning upon waking.
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 Injuries

People run for different reasons. Some run for the Though acute injuries can occur, such as, ankle sprains,
shear enjoyment of competition versus others or knee sprains and hamstring strains, the most common
against themselves. Others run for the health benefits. injuries that occur in runners are as a repetitive strain
Such health benefits, to name a few, are: and micro-trauma to the tissue. The following are a list
of injuries, per region, which are common in runners.
• Improved cardiovascular health
• Improved cholesterol levels Knee
• Improved blood pressure • Patellofemoral stress syndrome
• Increased metabolic rate • Iliotibial band friction syndrome
• Burn calories/fat loss Hip
• Anti-aging • Hip flexor strain
• Better mental health: runners high, less stress, • Piriformis syndrome
happier, less depressed Thigh
• Hamstring strain
Risks • Quadriceps strain
• Groin Strain
There is also a risk of running and that is Ankle
overtraining. Overtraining is as a result of inadequate • Ankle sprains
rest and recovery. This gives the body insufficient • Achilles’ tendonitis/osis
time to repair. The excessive stress of training also • Tibialis posterior tendonitis/osis
results in excessive cortisol production. Cortisol is Shins
responsible for an increase in fat metabolism (which • Shin splints
isn’t bad) but it is also responsible for the metabolism • Stress fracture
of protein (which is bad). Protein is a major • Compartment syndrome
component of muscle and if it is being metabolized Feet
you will be loosing the very tissue that helps you • Plantar fasciitis
perform as well as you can. The result of overtraining
is fatigue, lethargy, decreased desire to train, Often these common injuries are related to repetitive
decreased appetite, achy joints, decreased motivation, strain injuries. The greater the insult on the tissues the
decreased sexual desire, a decrease in performance great chance for injury.
and it makes you prone to 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 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
Poor hip/core stability is associated with back, hip,
Some people, training for a competition, may attempt
knee, ankle and feet problems. Poor ankle/foot stability
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

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 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
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
Gelley Chiropractic Office
12-845 Dakota Ave
Winnipeg, Manitoba, R3M 5M3
204-254-3428
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.
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.
Natural anti-inflammatory supplements injuries. We frequently used a technique called Active
Release Techniques. ART® was created by an
Such supplements are curcumin/tumeric, ginger root aeronautical engineer, chiropractor and avid triathlon
extract, white willow extract, bromelain (a proteolytic competitor, Dr Micheal Leahy. ART® is a fixture at all
enzyme) or boswellia. Ironman Triathlons and has even been accepted as
treatment option for athletes by some sports medicine
Eat more Anti-inflammatory foods doctors in Winnipeg. It is a hands on system of treating
and managing soft tissue injuries. Soft tissues include
Choose foods that are anti-inflammatory and less pro- muscles, ligaments, tendons, and nerves. The ART®
inflammatory. Examples are foods high in omega 3 provider uses this system to help examine, diagnose and
fatty acids (fish and flax) and limit foods that are high treat myofascial (muscle and fascia) pain and
in omega 6. Avoid/minimize the consumption of adhesions/scar tissue between and within these soft
Trans fatty acids, grains, corn oil, safflower oil, tissues.
peanut oil, and sunflower oil. We recommend you
check out www.deflame.com . ART® is different from other forms of soft tissue
therapy because it incorporates the best of other forms
Adequate nutrition for recovery of treatment, movement, stretching and pressure points.
By applying appropriate tension to the specific area of
It is important to refuel after a training session so injury the doctor or the runner takes the tissues actively
your body isn’t fatigued for the next training session. through a specific direction of motion to help soften,
Typical recommendations are 1.0 – 1.5 g/kg of stretch or breakdown the scar tissue.
carbohydrates within 30 minutes after exercise and
repeat 2 hours later. Also adding 7-10g of protein Strengthening the Posterior Chain
after exercise and 2 hours later will help in the
recovery process. One of the big problems we have to deal with for
Self treatment runners is weakness in the posterior chain and hip
stabilizers. The posterior chain consists of the calf
To help stretch out tight muscles and improve muscles, the hamstring muscles, gluteal muscles and
circulation you can try self massage, the use of foam back muscles. Hip stabilizers are the piriformis
rollers, rolling pins, “The stick”. muscles and gluteus medius and minimus.

Chiropractic adjustment When we assess our runners we look for errors in

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
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 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.

Beginning Program
Squat http://www.youtube.com/watch?v=qRnGI3c5Jjs

Bridge http://www.youtube.com/watch?v=yOPkM2pzznc

Hamstring bridge http://www.youtube.com/watch?v=G6LQXEdRLYk

Clam Shell http://www.youtube.com/watch?v=njthA4SVOT8

Hip Abductor Series http://www.youtube.com/watch?v=arCBSa6D5-8

Meet the Doctors

Dr. Geoff Gelley Dr. Christopher Notley
drgelley@mts.net info@drnotley.com
www.gelleychiropractic.com www.DrNotley.com

Along with being a Dr. Notley, along with being a

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