running considerations for athletic therapists2015
TRANSCRIPT
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What ATs should know about
running injuries
CATA 447 January 2015
Marc-Antoine Dor B.Sc. CAT(C)
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Plan
Presentation
Understand: Running biomechanic
Available Tools: Exercise prescription forrunners
Apply: Common injuries and treatment
considerations for runners References
Questions
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Presentation
Former sprinter
Track and field coach since 2006
Personnal trainer
Concordia University 2010-2013
CAT(C) 2013
Athltisme Qubec Head AT 2013
Athletics Canada Therapist (XC NACAC andWorlds) 2015
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Who works with runners?
Soccer?
Basketball?
Football? .
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RUNNING BIOMECHANIC ANDMOVEMENT ANALYSIS
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How important is running
biomechanic?
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The five phases
Back swing
(Toe off)
Forward swing (Preparation)
(Ground contact)
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Back Swing
Starts at the preparation phase
Ends at the forward swing (max ext)
Includes toe-off and ground contact
Pelvis anteriorly rotated; load hip flex
Back arm loads core
Releases energy from hamstrings
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Toe-off
Release energy of grastoc
No contraction of hamstrings (lever)
So reactive hip flexion, knee flexion anddorsiflexion (3F reflex) and trunk erect
Windlass mechanism
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Adductor longus (Eccentric
Hip ER & Flex)
Iliacus (loading)
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Forward swing
Release the energy from hip flexors
Ends with preparation phase
Hamstrings are passive Ankle dorsiflexed
Heel to buttock in one movement
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Preparation
Starts when thigh is max height
Back swing starts
Loading hamstrings and calves
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Ground contact
So short, impossible to build up
sufficient power for concentric contraction
Vertical Tibia position
Knee slightly flex
Foot position? (rear-mid-forefoot)
Foot under CoG (hips)
Foot-ground angle AVOID OVERSTRIDING
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Pronation
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Posture
Kenyan vs Ethiopian
Forward leaing vs trunk leaning
Stable AND mobile trunk
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Arms movement
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Force Transmission Pattern
Plantar Fascia 15%
Achilles tendon 35-50%
Meniscus Biceps femoris/Sacrotuberous ligament
ITB/Thoracolumbar fascia (switches side)
Intervertrebal discs Ligament Nuchae
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Trail running differences
Slope (are shoes adapted? Runner?)
Fatigue
Surface? Changing shoes?
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Practice
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EXERCISES FOR RUNNERS
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What do they all have in common?
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Feedbacks
Auditive feedbacks(The less you talk the
better)
Running is a reflex controlled activity (Stumble
Reflex, Triple Flexions/Extensions, Extension
Reflex)
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Mobility
If the hips are not mobile expect something
else to be!
Make sure mobile joints are mobile and stable
joints are stable
Mobility is not just flexibility
Think movement rather than isolation
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Stability
Whatsthe real definition of core?
Are planks, bridgestransferable?
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Muscle actions
Eccentric vs concentric
Reactivity ++ (strech-shortening cycle)
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Neuromuscular skills
Agility
Balance
Coordination Speed
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Speed definition
Same for distance runners and sprinter, less
than 8 seconds
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Barefoot activities
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Ribs and Thoracic mobility
Breathing
Torso rotation
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R.A.I.L. Principle
Release
Activate
Integrate Locomotion
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Stride frequency
Athletes average 170-190 (Jack Daniels,
Olympics 1984)
Casual runners 145-165
Influence on vertical loading rate and ground
contact duration
Noise indicator
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COMMON INJURIES ANDTREATMENT
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Causes of running injuries
Lower body malalignment
Muscular dysfunction
Impact forces/stress
Others (shoes, ortheses, surface)
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Shin splints
Causes:
1. Impacts?
2. Toe flexors?
3. Proximal control?
4. Biomechanic?
5. Hyperpronation?6. Intermuscular coordination Tib Post/Ant
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Shin Splints
Assessment
1. Palpation
2. Find the cause!
Treatment considerations
1. Increase volume (change activity in acute)
2. Treat the cause3. Forefoot running RTP
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Patello-Femoral Syndrome
Causes
1. Q-angle? Pronation? Valgus? VMO? Quad
Strength?
2. Proximal control (Hip ER, Core stab)
3. Impacts
4. Hip position/restriction
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Patello-Femoral Syndrome
Assessment1. Descending stairs
2. Anterior knee pain
3. Changes in volume/surface
Treatment considerations
1. Reduce volume (split to intervals) and avoid downhill/stair running
2. Glutes control
3. Pelvis pathologies
4. Femur and tibial rotations5. Patient education (QC studies)
6. Pain control during RTP
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Ilio-Tibial Band Syndrome
Causes
1. Friction
Assessment
1. Pain location (lat/sup PAT)
2. Pelvis dysfunctions
3. New activity, volume, surface
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Ilio-Tibial Band Syndrome
Treatment considerations
1. Agressive, consider cortisone
2. Decrease volume, inscrease intensity
(intervals)
3. Avoid downhill running
4. Manual therapy ITB? Desensitization vsrelease
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Back Pain
Causes
1. Overstriding
2. Weak/dysfunctional core
3. Bad posture
4. Breathing dysfunctions
5. Ground contact time and position
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Back Pain
Assessment
1. Find the right structure
Treatment considerations
1. Change activity until causes are treated
2. Start progressively (integration of new
informations)
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Hamstring strains
Causes
1. Flexibility?
2. Strength?
3. Pelvis alignment
4. Weak core
5. Changes in intensity
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Hamstring strains
Assessment
1. Dontfocus on the hamstring if chronic
Treatment considerations
1. Eccentric and frx massage (chronic)
2. Treat the cause at the same time
3. Acute change activity (vascularization)4. Avoid power activity (acute)
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Achilles Tendinopathy
Causes
1. Runnersankle foot loose
2. Rigid (supinated) foot
3. Transition to minimalism
4. Increased volume of hills or sprint trainings
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Achilles tendinopathy
Assessment
Treatment considerations
1. Avoid NSAIDs
2. Protect the tendon + ice (for ACUTE)
3. Minimalist footwear (eccentric load forchronic ONLY)
4. Patient education (pain, impacts, shoes)5. No flexibility for gastroc
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Stress fracture
Causes
1. Bone density
2. Stress
3. Calcium deficit?
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Stress fracture
Assessment1. Imaging
Treatment considerations
1. Rest (1-2 wks)2. Progression to weight bearing then running
3. Avoid uphill
4. Control pain (tape, ice, manual therapy)
5. Minimalist/barefoot6. Low intensity ultrasound (LIPUS)
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Minimalism vs maximalism
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Injury Prevention
Posture and core
FMS?
Gradual progression
Clear past injuries and medical conditions
Warm-up
Technique Neuromuscular training (ABCS)
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Conclusion
Just like other sports, find a GOOD coach and
learn how to run
Many factors influence running, you have to
consider all of them. The higher level of
performance, the better your staff has to be!
Start with easy feedbacks: less noise, light
strides, increase stride frequency, arms pull
Teaching opportunity
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References
BK Running (book and DVD)
Pose running (book and DVD)
Evolution running (DVD)
Courir mieuxJean-Franois Harvey Lore of running (Bible of runners) & WaterloggedTim
Noakes
RunnersanatomyJay Dicchary
Guy Thibault (Lentranement cardio & en pleine forme) Jack Daniels (the booknot the alcohol)
Running technique Brian Martin
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References
http://www.runresearchjunkie.com (Craig Payne,Podiatrist)
http://www.runningtechniquetips.com/ (Brian Martin)
http://www.therunningclinic.com/en/home/ (BlaiseDubois PT)
http://runblogger.com/ (Peter Larson PhD anatomy)
http://naturalrunningcenter.com/ (Mark Cucuzzella,MD)
http://www.volodalen.com/ (French scientists)
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Thank you!
How to contact me?
Marc-Antoine Dor (LinkedIn)
@TrackTherapist (Twitter)
www.TrackTherapist.blogspot.ca
www.Osteo-MedSport.com (like us on Facebook)
More courses and presentation on running visit
www.formationsMAD.com
S h f A T t d
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Speech from Assess, Treat and
Condition "Good evening. I m Steve Middleton. Im the Director of Rehabilitation & Sports Medicine at Assess, Treat & Condition in Carbondale [Illinois]. When I was asked to
come here this evening, I tried to think of what I could talk about that runners dont hear much about. So, I decided to focus on why we shouldnt run since Im sure
none of you have ever heard that from a healthcare provider before."
On joint strength and stability
"You also shouldnt run because of your knees. Running has been shown to improve the strength of the muscles, tendons and ligaments surrounding the joints. If you
are able to maintain or strengthen your knees, you will most likely never be able to get a knee replacement. We, as Americans, always like new and shiny things, but
youll just be stuck with your same old knees forever."
On immune function
"You shouldnt run because it has been shown to improve your immune function long-term. If you are never ill, that means you have to work every day. Not only will
people start expecting more from you because you are more productive but all of your sick days will also go to waste."
On heart disease
"You shouldnt run because it has been shown not only to strengthen your heart but also to decrease the risk of heart disease. If your heart remains fine, you will
never need a heart transplant. Based on current medical bills, this is the only surgery you need to qualify as the 6-Million Dollar Man [or Woman]."
On cholesterol and blood pressure
"Running can naturally offset many of todays preventable diseases such as lowering blood pressure and cholesterol so you probably wont have to take medicine to
do that. This means that you wont get to experience the breakthroughs of modern medicine. Also, you will have to continue topay for health insurance that you
wont even use."
On osteoporosis
"Weight-bearing activities, including running, improves bone health. If your bones arent porous, they will weigh more. Therefore running will make you gain weight."
On stress
"Running decreases stress. If you arent pulling your hair out, that means you will have to find time in your busy running schedule to actually go and have it cut."
On goal setting
"Running requires planning and training especially if you are working towards longer distances like a half or full marathon. Once you complete your target distance,
you will start thinking you can do anything. Well thats just crazy talk.
But in all seriousness, lets be careful as we start the 2014 running season. Pace yourself, especially if you have taken thewinter off, which I wouldnt blame you if you
did. But, by pace yourself, you dont have to follow the increase by blank % a week but just listen to your body; it tends to know best.