Running Injuries Prevention Dr. Ajit Mapari Consultant Sports & Exercise Medicine www.fit2sport.in
Injuryprevention
Jun 01, 2015
Every athlete has been into an injury zone and back at sometime in their active lives. Some for a short time and some for a really long time. It is something we live with day in – day out because we subject our bodies to the rigours of exercise. However there are simple steps we can take that will help us minimize the damage.
Dr. Ajit Mapari, Consulting sport doctor at Deccan Gymkhana Club looks at athletes like us everyday. He will be our speaker at the a session on “Injury Prevention”.
Dr. Ajit Mapari, Consulting sport doctor at Deccan Gymkhana Club looks at athletes like us everyday. He will be our speaker at the a session on “Injury Prevention”.
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Running InjuriesPrevention
Dr. Ajit MapariConsultant Sports & Exercise Medicine
www.fit2sport.in
What does running involve?One leg hoppingLeg absorbs forceRequires flexibilityRequires hip girdle strengthLengthening Contraction
Most damaging to muscle and requires great strength
Fatigue?
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Common Injuries/ProblemsHips/Knees
Patellofemoral Pain (PFPS)Iliotibial Band Pain (ITB
syndrome)Greater Trochanteric
BursitisFeet/Ankles
Plantar FasciitisAchilles tendonosis
“Shin Splints”Stress
Reaction/FracturesHydration (cramps)
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Kinetic Chain Proximal segments can
influence distal segment motion
Distal segments can influence proximal segment motion
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Broad classification
AcuteSub-acuteChronic
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Other injuries
StitchPain felt just below the ribs esp. on the left side
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Ways to Prevent or Lessen the Pain of the Common Side Stitch
1) Do not Run on a Full Stomach 2) Decrease Pace and Breath Deeply3) Pre-Stretch With Side Torso Twists4) Perform Lower Back and Abdominal
Exercises
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Injury Risk FactorsExtrinsic factorsTraining errorsEquipment
Shoe typeShoe age
EnvironmentSurface type
Intrinsic factorsBone alignmentMuscle imbalanceBiomechanical
deficits
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Causes of InjuryTrauma (less common)Overuse
“Too Much Too Soon Too Fast”
Asymmetries Previous injury Inflexibility/strength
differences Terrain (hills)
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Training Errorstoo much, too soon, too fast
Inadequate warm-upInadequate flexibility and strengthInadequate rest between runsToo many kilometers, too soonToo much interval/speed training
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RememberFocus on good technique of running
Up and down movement causes a lot of load on the joints
It is a major cause of early fatigue in long distance running
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Patellofemoral Pain “Runner’s Knee”Pain located
beneath and/or around knee cap
Softening and compression of cartilage under the knee cap
>25% incidence in athletes
Females > Maleswww.fit2sport.in
Iliotibial Band Syndrome
Localized tenderness on the outside of the knee
Especially common when training for longer distances
Repetitive motion causes rubbing and inflammation
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Trochanteric Bursitis
Pain over outer hipMay radiate down outside of thighBack or deeper hip problem?
Pain laying on sideIncreased frequency in running or
contact sportsFemales>Males www.fit2sport.in
Foot & Ankle
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Plantar Fasciitis
Common cause of heel pain
Pain in the arch or near heel on bottom of foot
Worst with 1st am step
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AchillesTendonsis
If Chronic then called Tendonopathy
Pain in back of heelBump present?Pain with push-off
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“Shin Splints” (Medial Tibial Stress Syndrome)
Pain located on the front or inside of shin
Overuse tendonitis of posterior/anterior tibialis, soleus muscles
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Stress FracturesDistance (>30
kms/week)Usually worse with
activity Worse as run progresses
Better with restPotential for devastating
injuryCan occur in hip, thigh,
or shin www.fit2sport.in
Simple rest and ice is not alleviating your pain
You are unable to train at the intensity you desire
You are limited in your day to day activities because of your pain
Joint swelling is your body telling you something is wrong; this should be medically evaluated
We all get aches and pains with running, but if your pain is persistent, this should be medically evaluated
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Running InjuriesWHEN TO SEE THE DOCTOR:
Can we prevent injuries?
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What you should do ?
Warm-upWarm down / coolingWhen crampingWhen in ‘stitch’
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Warm up
Usually12-15 minLoosening jointsMove all the major jointsDynamic stretchesTechnically correct
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Warm down / Stretching
As important as warm upTechnique need to be rightSpend some time stretching.... Don’t rush
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Cramps
PreventionHydration:Rule of thumb150-170 ml of fluids every 20 min (For longer
runs)
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How to manage one?Tips Improve fitness and avoid muscle
fatigue(overtraining)Stretch regularly after exerciseWarm up before exerciseMost muscle cramps are not serious. If your
muscle cramps are severe, frequent, constant or of concern, see your doctor.
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Recommendations
If activity less than 90 minutes, use waterBut 6-8% CHO has been shown to sustain
better power output after 60 minutes, so it may improve performance particularly if no other nourishment
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Running InjuriesConclusion
Proper diagnosis of injuryUnderstand goalsTreat underlying causeTreat kinetic chainFocus on techniqueDon’t neglect frequent signals by the body
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Thank you
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