Injury Prevention and Performance Enhancement
Most injuries are a combination of overuse coupled with bad form over a relative period of time. For example, sitting at a computer for 8 hrs a day in a flexed position, or running with improper mechanics and even the repetition of lifting weights without proper stabilization. Over taxing a certain body part in excess will damage soft tissue structures - muscles become tight, restricted and even weak.
Not good right. I’m a big proponent of soft tissue work (Active Release Techniques), mobility/stability exercises, and joint manipulation when the body breaks down and tissues becomes short and tight. These techniques are able to restore normal soft tissue and joint motion.
To help support these treatments, with proper technique training - 6 principles of injury free running - we can learn to reduce the amount of wear and tear to the body, prevent injuries from re-occurring and even increase performance.
If you play golf, any expert will explain that technique is crucial, well, the same holds true for running. There are certain universal principles that every runner should know…
This article from the “Triathlon Jones” blog has some very helpful hints to improve your running technique and overall form with just a few simple modifications.
He suggests the “Chi Running” and “Pose Method” techniques that each possess three specific alterations that you can easily make to improve your running form. These alterations include
- Leaning slightly forward while running.
- Making sure your entire foot hits the ground at contact - mid-foot strike.
- Increasing the number of times your feet hit the ground during a run.
Each of these tips are said to decrease the amount of pressure on knees and joints, decrease injury, as well as lower your heart rate, which are all common problems associated with runners. He gives some equipment and book suggestions, as well, to help you get started on improving the way you run.
Improving running technique has been a valuable tool when treating running injuries. There are 3 areas that are imperative to address when dealing with overuse/repetitive strain injuries; the first is to restore normal joint and soft-tissue motion, the second is to correct muscular imbalances, and the third is to improve bio-mechanics. To read more about an integrative approach, check out my previous blog, Improve knee Healh.
When these 3 strategies are implemented, we get quick results, happy patients, and long term solutions.
Hope this helps…
Best,
Cole Ellis
Improve Knee Health
Knee pain is a common injury that sidelines runners and impacts overall health. To resolve knee pain, it is critical to understand that the knee is sort of a biological “fall guy” because it is located between two mobile joints: the ankles and the hips. If there is a lack of mobility within these joints, then greater demand is placed on the knee and problems can arise.
To keep knee pain from becoming a problem or to resolve ongoing knee complaints, here are 5 proven suggestions that will make a difference:
- Improve posterior chain strength
- Fire up the glutes
- Improve your running technique
- Increase mobility of the ankle and hip joint
- Release chronic myofascial tension
Suggestion 1: Improve Posterior Chain Strength!
Combo move targeting core, glutes (glute medius), and the hamstrings.
Force producers-the glutes, hamstrings, hip flexors, and quadriceps-stabilize the knee by working together. Over-dominance in the quads, tight hip flexors, or weakness in the posterior chain can result in knee instability.
Action step: incorporate exercises that improve posterior chain strength, for example bridges to improve hamstring strength.
Principles of Highly Effective Running
Alignment - Lean - Mid-Foot Contact
Six Techniques to achieve and maintain injury-free running:
If you consider 100 runners, you will find 100 different body types, abilities, and objectives. These differences are OK because running is highly individualized; it is not our goal to get everyone running the same. The goal is to improve running technique allowing running to become natural and reduce injuries from surfacing.
1. Release the breaks!
Pull the road behind you with each step and make a gradual shift from contacting with the heel to more of a mid-foot strike. At first, this might feel awkward or difficult, but surprisingly, it’s a more natural stride and achieving it is not as hard as it seems. If you take your shoes off and go for a run on a soft surface, your stride will naturally shorten and you will land on your mid-foot with your foot directly below your hips. This is very natural and the body usually adapts fairly quickly. Running without shoes once a week for short distances will help you build and improve your running stride. Then, when you run with your shoes on, maintain the same movements until they become natural on all surfaces. Mentally and physically thinking about “pulling the road behind you with each step” is an effective strategy. Notice the runner on the treadmill in the photograph. See how her foot is landing in front of her body and the angle of her foot is increased? This is often referred to as “the breaking effect.” To be more efficient and reduce injuries, decrease this angle by landing on your mid-foot below your center of gravity.
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