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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