Infinite Injury Loop

Uncategorized Nov 19, 2020
 

When running specialists work with runners, we need to advocate for runners to change their habits to stay healthy. We often have the solutions, but it is on us to convince our runners that it is in their best interest.

In this blog I share an analogy I use and the way I explain how many runners get in a cycle of injury that I call "The Infinite Injury Loop".

Check out the video to learn the 4 habits to break the loop! Please share any analogies that you use to help your runners break the loop and stay healthy while running.  

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Endurance Race Recovery

qra Nov 11, 2020
 

Another Question Runners Ask (QRA) is what to do after their race. After just doing one of the toughest trail races I have ever done, I thought it would be good to share some recovery info. 

Check out the video and use the chart below to help guide your athletes on how/when to recover so that are ready to go for the next race!

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QRA Running With a Cold

qra Nov 03, 2020
 

Running Experts need to have all of the answers (or at least know where to find the answers!)

In this "Questions Runners Ask" (QRA) we talk about the research behind running when you are feeling sick. 

Learn the 5 recommendations when choosing to run or not.

Please share your own thoughts or tips in the comments below!

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Most Important Time to Analyze Gait

gait analysis Oct 30, 2020
 

One of the most common stated running research is that prior injury is the biggest predictor of future injury. Why do you think that is?

Are we as professionals not rehabbing the injury well, or does the tissue take longer to recover than we think?

I had a personal experience with an injury that is a great example of why we should be looking at everyone's running gait after ANY injury. I looked at my form, and was shocked to see how it had changed.

Check out this week's video to see why after injury is the most important time to analyze running form.

Please post questions or comments below, or check us out on our Facebook Group

Learn more with our free Essential Elements of Running Course, or become a Certified Running Gait Analyst today!

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Running After Post-Op ACL - The Calf

I do a ton of consults.  All of our instructors do.  And part of doing consults is seeing trends and recognizing these more quickly to allow a rapid resolution.  I'd like to talk through a recent consult with some easy to take away points to help our ACL Reconstruction patients return to running.  

This consult was with a recreational runner who was just shy of 4 months post-op ACL Reconstruction.  She had been progressing well with no joint effusion and only minor deficits remaining.  Suddenly, she began to experience posterior knee pain when running and generally was just getting increasingly sore.  The treating therapist had to shut down the runner for a couple of weeks and then in conjunction with the surgeon decided to do a consult and get a second set of eyes. 

There are a ton of issues that can create the problem described here and fortunately, most of those looked good on her.  We found one glaring issue.  Her calf!...

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Why That Dorsiflexion Restriction You Missed May Be Your Runner's Problem

Whether it is a foot, ankle, knee, hip, or back issue, a missed dorsiflexion restriction can be a source of many of your runner’s complaints.  How can such a little thing throw off so much?  Let’s start with the most common compensation for a lack of dorsiflexion. 

Our bodies are smart and figure out ways around our deficits.  We typically begin to collapse inward at our medial foot when we can't move forward in the sagittal plane.  Some of our runners will even externally rotate their foot to get just a little more translation of their tibia over their foot. 

Stop for a moment and try this.  Imagine yourself with limited dorsiflexion as you move into midstance?  How would you get around it?  Now, allow yourself to collapse inward at your ankle/midfoot and you can see it’s a way to get past the lack of ROM.  This is a prime contributor to many of our runners who over-pronate or remain pronated too long during their...

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The Solution to Runners with Lateral Hip Pain

Lateral hip pain in runners, as well as the general population, is a common occurrence.  Most commonly it is thought of as greater trochanteric bursitis, but a more appropriate name would be greater trochanteric pain syndrome.  Literature has shown, the bursa is most often not the irritated structure.1,2  More commonly, it is found that a tendinopathy exists of the lateral gluteal tendons.  Much like achilles and patella tendons, the tendon isn't able to tolerate the load and overtime experiences changes in it's ability to transmit force, eventually changing it's collagen makeup.  

The hallmark sign of this syndrome is tenderness along the greater trochanter, where the tendons insert.  We've wrote about similar conditions previously and you can find these here:

There are 3 key components of rehab for a gluteal tendinopathy:

1. Avoid prolonged positions in which the tendon is being compressed

2....

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The Solution to Proximal Hamstring Tendinopathy

 

Tendinopathy issues are often one of the most misunderstood conditions.  Historically, the rehab world has focused on stretching these, partially because patients often describe feeling tight.  On the surface, that seems like one of the best approaches, but as you understand tendinopathies further, you start to realize that this may be one of the worst approaches for a long-term resolution.

I have previously written about this with insertional achilles pain and the troubles I found in my career as I tried to help individuals suffering from it.  We can take the same approach with proximal hamstring tendinopathies as well.

The underlying principle to heal a tendinopathy is that you must progressively load it.  If you load it too much too soon or in an overly aggressive position, the patient will likely digress instead of progress.  If you load it too little or do not progress positioning, the resolution will be slow or potentially not occur at all.

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Fixing Knee Pain In Running...Don't Just Strengthen

cadence collapser Dec 24, 2019

Collapsing

In our last post, we discussed the idea of a collapsing runner. This is someone who either shows a Trendelenberg in the stance phase of gait, or collapses inward at the knee through hip internal rotation and adduction. This is common with runners experiencing knee pain.

Many times we find the typical initial prescription is hip strengthening. It makes perfect sense. The hip abductors and external rotators do not possess enough strength to control the collapse. Many runners will see improved pain levels with this plan, but it is also important to realize that many runners may have a reoccurrence of the pain at a later time. Is it possible that one of the reasons your runner improved is partially due to the time they likely spent reducing their running volume while in rehab?

Here’s the thing. Just because you improve a runner’s hip strength does not mean his/her running gait will change.²  If running brought on the pain and we’re not fixing the...

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Running Issues? Maybe You’re A Collapser

collapser it band knee pain Dec 22, 2019

Running seems simple.  All kids do it, so we should all do it well, right?  Unfortunately, many of us develop compensations that can correlate with issues.  One of these common
compensations, we like to call, “The Collapser”.

The Collapser is exactly what it sounds like.  Someone who conforms to the ground way too much.  They absorb force in an alternative plane to the sagittal, leading to abnormal forces.  How important is this?

Let’s look at what a Collapser looks like first.  You’ll notice the 2 hallmark signs of a Collapser (Picture to the Right):  Pelvic drop and an adducted/internally rotated hip. 

Typically, a runner will have one or the other, but you’ll note that this runner has both.  This can correlate with anterior knee pain3, lateral hip pain1, and a host of other issues.

So back to why it is so important.  When we walk, 3x our body weight goes through our knee.  When we run, this...

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