Running Tips For the Dog Days of Summer

As the temperature rises and beach season approaches we see more and more runners come into the office. Not all complain of the same issue but most boil down to the same root causes, poor running form. You might think to yourself, “I know how to run! You just go out there and run!” Although running may seem intuitive there is more to it than you might think. Here are a few things you should look out for:

1.       

• Wear the right shoes: So many people don’t understand that footwear is of the utmost importance. Get yourself fitted for the correct shoes at places like…

a  .     Road Runner Sports - http://www.roadrunnersports.com

b.      Jack Rabbit - http://jackrabbitsports.com      

      

These stores will be able to fit you for the proper shoe for your foot and your running level

• Heel – Toe is wrong: Traditionally we think we should be running on our heels but actually you shouldn’t. Running heel to toe actually puts a large amount of force on the shins and the lower leg and can possibly lead to “shin splints” or knee problems. You should land on your mid-foot or slightly behind the balls of your feet.
  
•  Running not jumping: There should be very little vertical movement with proper stride length. Next time you take a run, pass by a store front and look at how much your head bobs up and down, I think you’ll be surprised.
  
• Running surface: Running on asphalt and concrete all the time will eventually take its toll on your knees, hips and back. Change up your running surface every now and then. Try running on a soft track or grass every now and then.
  
• Treadmills are not always good: Running on treadmills all the time can sometimes lead to alterations in stride length, poor body mechanics and poor posture. This is mostly due to the fact that treadmills do half of the work for you by propelling your body. 

Hopefully these tips are helpful! But if you are currently in pain because of your running get assessed by a qualified PT or specialist. Happy running everyone!

David Kwon, PT, DPT, CSCS

SNOW SNOW SNOW!!!

As the northeast has been slammed with snow this winter, I have seen an increase in patients coming in with snow removal related injuries. Obviously snow doesn’t remove itself (unless you live in an apartment building) thus snow removal is necessary. Shoveling snow is an extremely strenuous activity that could lead to several injuries.

Possible Injuries:

•           Strained back muscles
•           Herniated discs
•           Impingements syndrome
•           Bone fractures (from falls)
•           Torn rotator cuffs
•           Shoulder strains
•           Wrist and hand ligament tears
•           Neck strains

With all the possible injuries that can occur with shoveling there are some very simple tips a physical therapist can use to help avoid injuries.

TIPS:

Know your limits! You may think you can move two tons of snow at once but maybe it’s not necessary. Take breaks and avoid long bouts of shoveling at a time. Over loading your muscles for a prolonged period will almost always lead to injury. During breaks make sure you rehydrate and eat something. Dehydration and hunger will lead to weakened muscles and injury.

“Lift with your legs!” When shoveling you must first remember that your legs are stronger than your arms.

     Step 1: When lifting that heavy shovel full of snow first use your legs to push the shovel.

     Step 2: Before lifting re-grip hands so that one hand is closer to the actual shovel.

     Step 3: Get the shovel close to your body.

     Step 4: TIGHTEN YOUR STOMACH! This is the most overlooked step. When you tighten you stomach       you stabilize your “core” this will protect your back.

     Step 5: Lift the shovel parallel to the ground keeping the snow as close to your body as you can. This will  decrease the torque on your back.

Avoid throwing snow. Walk snow over to where you want to put it. Throwing snow will almost always end in shoulder injuries.

BEST WAY TO AVOID INJURY! Hire someone else to do it! But if you can’t, please follow these guidelines. 

New Year Resolution… MORE PAIN!

As the clock strikes 12 on December 31^st, millions of people around the globe make resolutions to “lose weight” and to “get back into shape”. With this resolution come a few dangers that everyone should be aware of.  

Did you know? According to some sources there are more gym related injuries in the first month of January than all other months combined?

Common Mistakes that lead to injury

Being too aggressive: It is possible that injuries are prevalent in the month of January because people will be too aggressive when they return to exercises.

TIP: If you have not worked out in a few weeks (months or years!), progress your exercises. Start out slowly and don’t expect to be able to lift as much as you did when you stopped working out.

Your body requires a few weeks of consistent exercise and activity before your body is “re-educated”, meaning, that the mind and the body must accommodate for this new level of activity. Being too aggressive at the start of therapy could lead to injury simply because your body is not “used to it”.

Not warming up: When first starting any exercise it is imperative to “warm up”. Warming up increase peripheral blood flow to extremities (e.g. Legs, hands, arms) and increases tissue extensibility (ability to stretch). Imagine that your body is a car on an icy winter day. You have to warm your car up before you redline it! Same goes for your body.

TIP: Brisk walking on the treadmill for 10 mins, should be sufficient. If you are not sweating slightly after your warm-up, you did not warm up! If you are performing upper extremity exercises try a row machine.

Not stretching: Stretching is not only one of the most neglected activities; it is also the most incorrectly performed activities. Stretching should be performed after a warm up. Stretching should be specific to the body part that is being exercised that day. Stretches should last at least 15 seconds.

TIP: Do not bounce during stretching activities. There are little sensors in your muscles that detect rapid stretching, which compensate and increase muscle contraction. When you bounce and stretch (as seen in many Jane Fonda work outs) you can activate these sensors, meaning you are essentially making your muscles tighter!

Hopefully 2011 will be a healthier, stronger, injury free year for all of you! Good luck!