Injury Prevention Workshop for Runners & Triathletes

Chiropractic PhysicianActive Release Technique® (ART)Graston Technique®Kinesio Taping® CertifiedCertified Strength & Conditioning Specialist(CSCS)ART Biomechanics CertifiedInjury Consultant for Boca Raton Triathletes, Team in Training, Friends in Training, Galloway Group

Health-Fit Chiropractic & Sports MedicineHealth-Fit Chiropractic & Sports MedicineAbout Our Doctors

How Over-use Injury Occurs

II = Insult to TissuesNN = Number of RepetitionsFF = Force of each RepetitionAA = Amplitude of each RepRR = Relaxation time b/n Reps

**Long-distance running has a HIGHHIGH Number of Repetitions, and LOWLOW Relaxation time

Law of Repetitive MotionLaw of Repetitive MotionI=NF/ARI=NF/AR

How do running injuries occur and why?

Cumulative Injury CycleCumulative Injury Cycle

Myofascial AdhesionsMyofascial Adhesions

Tonic (Postural) vs. Phasic (Prime Movers)Lower Crossed Syndrome- Root Cause?

Tight Hip FlexorsWeak GlutesTight Low BackWeak Abdominals

Reciprocal InhibitionPrime Movers Becoming Stabilizers?How should we train Stabilizers?The Runner’s Misconception

Muscular ImbalancesMuscular Imbalances

Alternating Pattern of Mobility & StabilityAlternating Pattern of Mobility & Stability

Yellow = Stabil i tyYellow = Stabil i ty

Red = Mobil i tyRed = Mobil i ty

Tight Hip Flexors → Weak GlutesWeak 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!

Kinetic Chain of EventsKinetic Chain of Events

“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

Physical Demands Physical Demands ofof Running Running

Over Pronation- “Flat Feet”Supinated Foot- “High Arches”Decreased DorsiflexionMorton’s ToeDecreased Big Toe Extension

Common InjuriesPlantar FasciitisAchilles TendonosisShin SplintsCalf StrainStress Fractures

Foot, Ankle, Lower Leg Foot, Ankle, Lower Leg

One-Leg Stance StabilityTrendelenberg’s GaitHip ExtensionExcessive torso rotationHyperlordotic Lumbar SpineExcessive Hip Adduction

Common InjuriesIT Band SyndromeGluteus Medius SyndromeHamstring StrainsLow Back ConditionsPiriformis Syndrome

Hip & CoreHip & Core

Muscular Support- Quads, Hamstrings, Calves, PoplitiusPatellar Tracking Disorders“Wear and Tear”Reaction Site

Common InjuriesIT Band SyndromePatellar TendonosisArthritisChondromalacia PatellaePes Anserine BursitisMyofascial pain syndromes

Knee Knee

Increases stress at the kneeQ-AngleCan Cause IT Band Syndrome, Medial knee pain, foot/ankle painWhat are the Causes and Solutions?

Medial Knee MigrationMedial Knee Migration

Optimal Performance PyramidOptimal Performance Pyramid Functional Movement

Functional Performance Functional Skill

Skill

Funct. Perfromance

Functional Movement

Skill

Funct. Perf.

Mvmt

Skill

Funct. Perf

Functional Mvmt

Optimal Performance Over-Powered Under-Powered

**Be Aware of the Under-Skilled Athlete as well****Be Aware of the Under-Skilled Athlete as well**

Proper Warm-up and Cool-down 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

Stretching BasicsStretching Basics

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

Strengthening BasicsStrengthening Basics

Proper Warm-upProper Running TechniqueAvoid abrupt changes in orthotics, running styles, shoes, foot strike, etc. Shoes- Fitting and mileage monitoringPreventative Exercise & StretchingFoam RollingRest and RecoveryFunctional Movement Screening

Injury Prevention Injury Prevention

Any Questions?Any Questions?

www.healthfitchiro.com (305) 770-6393