Ramping up to running season safely!
Calling all runners!
We know it’s still July, but fall races are already on the minds of many athletes, coaches, and parents. As such, we wanted to remind you that one of the best ways to prevent injuries during the fall is to be mindful of safely and effectively increasing the volume, frequency, and intensity of training after being off for the summer!
As a clinic, we see a lot of injuries that are caused by a sharp increase in running frequency or the distance of runs (or both!) as athletes are preparing for their upcoming races. While every athlete’s tolerance is different, many athletes ramping up their training often experience injuries like plantar fasciitis, hip and knee pain, and overuse injuries such as shin splints or metatarsal irritation.
With that in mind, you may be asking: what can you do to ward off some of these injuries and promote a successful return to running? The following are some general tips for ramping up your running in a safe manner:
Know that “one size fits all” does NOT apply when it comes to training programs! Each person is different and your body will respond differently than others to an increased workload. As the demands on your body are increased, your muscles, tendons, bones, and ligaments all have to adjust and adapt to the increased workload. When the load on these tissues exceeds their ability to adapt, this can increase the likelihood that you will suffer an injury. It is important that, when running, you increase mileage and training frequency gradually to allow your body the time it needs to adapt. Structuring your training in this way can help reduce the risk of reinjury and prevent recurring injuries.
Cross-training! Runners love to run; however, cross-training in different forms of aerobic activities like cycling, swimming, elliptical, and rowing are all fantastic ways you can work on your aerobic capacity while decreasing stress on our body’s tissues as they adapt to increased workload on your run days.
Strength training! There is a multitude of research available that points to increased resiliency of tissues when regularly exposed to strength training. One study, published by the British Journal of Sports Medicine in 2014, found that the incorporation of regular strength training for study participants reduced sports injuries to a frequency of less than one-third and decreased incidence of recurring overuse injuries to less than half.*
Clean up your running mechanics! With the repetitive nature of running, small tweaks in your running form can potentially make a tremendous difference! How can you figure out if your running mechanics could use some work? Schedule an appointment with one of our Doctors of Physical Therapy for an evaluation where we will evaluate ways we can maximize your running abilities!
References: *Lauersen JB, Bertelsen DM, Andersen LB
The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials
British Journal of Sports Medicine 2014;48:871-877.
It's Fantasy Football Time!
Yes, it is just about that time of year again and if you are like us, you are excited about the prospect of the return of FOOTBALL! With the return of the NFL, it brings the return of fantasy football. Every year, I have patients asking me about who to draft and stay away from when it comes to injuries, so I would like to share some tips.
1. Not everyone is Adrian Peterson. In fact I am pretty sure he is an alien. The vast majority of human beings cannot fully recovery from ACL surgery in only 6 months. I remember telling a friend of mine that, in no way, should you draft him. No one could have predicted that he would return to such a level so quickly and not re-tear his ACL. Also, side note, if you are having ACL surgery, please do not ask your PT to recover as quick as AD. Most return to sport protocols are more like 9-12 months at a minimum. Just look at the case of Jake Butt, the Michigan-turned-Broncos tight end who is almost at 2 years post op, but looking great!
2. Some injuries can truly tank fantasy points. I had a great conversation with Dr. Mark Drakos from Hospital for Special Surgery in New York, who was also a team doctor for the New York Giants, and he referred me to a very interesting 2010 study out of Duke University regarding NFL players and Achilles ruptures. Basically, it concluded that only two-thirds of players in the NFL with Achilles ruptures return to play and of those players who do, their performance was significantly affected not just in the first season back, but over the next three. How did they measure their performance? In games played and fantasy points of course! What about Michael Crabtree you ask? Well in the first years back after his 2013 injury, he was not effective at all. It took him another 3 years to be a top target for the Raiders.
3. Concussions are not to be messed with. Are you looking at players that have a history of concussions? If you are, don’t be surprised if they end up on the sideline again this year in concussion protocols. Even with the new tackle rules, I think you are still going to see quite a few this year because tackle form can’t be corrected overnight.
4. Beware of the MCL sprain. I like to refer to this one as the most painful minor injury you can have. Every time you see a player cut or pivot, you are seeing them put strain the Medial Collateral Ligament (MCL). While surgery is usually not needed in this recovery, it tends to be incredibly painful and lateral movements can take your breath away. If your job is to juke and cut in order to dodge tacklers, you can imagine how painful that could be.
Obviously, every athlete recovers differently and when it is your full time job to rehab, recover, and prevent injuries, you will get better faster, but hopefully you can use one or two of these tips to avoid getting stuck on the waiver wire with no one to pick up when your star goes down. Happy drafting everyone!
When is “No Pain No Gain” Actually True?
We all know that when you work hard for something, the results can be spectacular, however there can also be a downside to that. Who hasn’t heard the phrase “no pain, no gain”? As a young athlete, I know I must have heard it almost every day in the gym, and I continue to hear it to this day. While there is some truth to the statement, you must remember that all pain is not created equal. In fact, pain is something that has evolved with humans as a protective mechanism with our body basically telling us, “if it hurts, don’t do it”. Here are some other helpful thoughts when dealing with pain.
1. How much pain are you in?
This is one of the first questions your physical therapist may ask you. It seems like common sense that the more pain you are in, the worse, but there is something very important to keep in mind. Pain can be a muscle inhibitor. This means that when you are actively causing pain, your muscles most likely are going into protection mode and will not work optimally. Think about those lovely times that your sibling or friend gave you a dead leg and you immediately fell to the floor. That gives you a pretty good idea of muscle inhibition through pain.
2. Where is your pain?
This is a big one. Pain in your joint is very different than muscle pain and really, there should never be a time that it should be happening. Do your knees hurt when you squat? Stop. Does your shoulder hurt when you throw? Stop! Most of the time, this is correctable with strength, flexibility, and education, but they should never happen! And furthermore, you should be able to do these activities relatively pain free.
3. What kind of pain are you having?
Here is another question that most of you should have heard and it helps us make clinical decisions when it comes to your diagnosis and plan of care. Sharp, stabbing, shooting pain are all red flags for us. They can indicate acute, active injury with possible nerve involvement. If you feel this kind of pain- stop what you are doing and seek help! Pain that is more along the dull, achy side is usually more indicative of chronic conditions, but is still important to address. Don’t wait to address it, because it can be harder to get rid of the longer you wait.
4. How long does your pain last?
Do you go for a run and your pain lasts for a week? That usually is not a great sign. Delayed onset muscle soreness, or DOMS, is the technical terminology for the soreness you have 24-72 hours following a hard workout or that first day back on the slopes. This is a normal muscle reaction that will subside with rest and gentle movements (remember that pain can actually make your muscles feel weak). Anything longer than that could indicate actual injury. A good general rule is pain that lasts for anything more than a few days should probably be checked out.
To be fair, the medicine of pain science is far more complicated than what is presented above. In fact, there are physicians that focus only on pain management. However, you can learn to be better aware of what your pain means and how to manage it when you can learn to describe it. No pain no gain should not be a definitive lifestyle, but an idea of how you can work hard to gain specific results.