The best way to stay injury free is to train properly, eat right, and keep the body in balance and alignment. Prevention is the best way to avoid injuries that can halt your training very quickly. If you are experiencing any of the common running injuries, you will recognize one of the conditions on this list. These questions take a look at running injuries from ‘outside the box’.
Ask yourself the following questions:
- Why would you have ACHILLES TENDONOSIS in just one tendon? (Or one is worse than the other - both legs ran the same distance, in the same shoes, right?)
- If your PLANTAR FASCIITIS (heel pain or foot arch pain) was due to your running, why doesn’t everyone who has trained like you have it?
- Do you have METATARSALGIA (ball of foot pain) because you have a deficiency of Nurofen or Ibuprofen? Yes you have inflammation, but WHY?
- Are your SHIN SPLINTS (Posterior tibial tendonosis) due to the fact that your skin is not tight enough? No? Then why are you strapping tape around your leg as if it is?
- Is your KNEE CAP PAIN (Patello-Femoral Tracking Syndrome) really due to a weakness in an individual muscle in your knee or butt? Why one side and not the other? What makes one knee or hip muscle spontaneously weak?
- Why do you have a big BUNION on one foot, and a smaller one (or no bunion) on the other foot? Did you know that BUNIONS are never a result of improper footwear? They result from the collapse of two of the three arches in your foot!
- HIP PAIN / ITBS (Iliotibial Band syndrome) is not present because you have not had enough excruciating deep tissue massage in your life? Massage is supposed to feel good!
- Is HAMSTRING STRAIN really due to lack of stretching? You stretch every day – before and after your runs. You train smart and gradually increase your distance/speed – and yet your hammies are TIGHT AS by the end of your run. Why is that?
- Is your LOW BACK PAIN due to LEG LENGTH INEQUALITY? – Is one leg really longer than the other? Why is it that your practitioner can balance your leg length, only to have it out of balance again at the next visit?
The answer to all of these questions may be the same - BAD FOOT
The solution may well be the addition of custom, functional RUNFLEX foot orthotics, prescribed using the dynamic data generated by GAITSCAN® from The Orthotic Group (TOG), added to your treatment plan.
Your unique foot biomechanics are the foundation of your movement when standing, walking or running. Many chronic overuse runners’ injuries can be traced back to their foot mechanics and how this affects all of the joints right up through the kinetic chain from the foot to the ankle, knee, hip, pelvis and spine.
Along with good injury treatment with joint adjustments, massage, stretching and rehab exercises - custom orthotics, can provide the dynamic support your foot needs to function more efficiently to allow for healing of injuries, as well as performance enhancement during training and racing. However, getting this right requires orthotics that are prescribed to meet the unique requirement of each of your feet individually, using pressure plate technology to analyse your dynamic foot in motion.
Running footwear is also an important factor to consider. Your running shoes can tell you a lot. When you look at the wear pattern, the outer heal should be slightly worn and the centre of the forefoot should be slightly worn. Any deviation from that signifies the need for a prescription orthotics with modifications that address those imbalances.
Runners stand to benefit greatly from Sports Chiropractic care because of the gruelling nature of the sport and it’s potentially detrimental effects on the joints of the foot, knees, and hips. Just like tires that can wear out quickly on a poorly-aligned front end, the human body breaks down when it’s out of alignment.
Running is one of the easiest and most popular ways to stay fit. It is also one of the easiest ways to develop an injury. The best way to avoid running injuries is to prevent them. The following list represents the best ways to prevent an injury:
- Stretch – learn a basic stretch routine and follow it before and after a run
- Wear proper footwear and replace shoes as needed
- Get custom orthotics to provide optimal biomechanics to your foot function
- Cross train to prevent overuse syndrome
- Avoid overtraining and build your mileage gradually
- Keep your body in proper alignment through regular Chiropractic care
For more in-depth information about running injury biomechanics you can go to www.GaitDoctor.co.nz