Carl Gustafson PT, AT, CSCS, co-owner of Sports and Physical Therapy Associates with 14 locations in the Boston, MA area shares his insight on preventing common running issues when training for a marathon.
Marathon Preparation UtilizingTherapeutic Exercise andStretching by Carl Gustafson PT AT CSCS Sports and PT Associates
Marathon Defined: Long distance race 26 miles 385 feet, A Difficult Undertaking, A test of endurance Encarta World
Overtraining :a lack of Recovery totraining NSCA ?? or Micheli, Children’s Hospital found that Dancers who danced greater than 12 hours per week were significantly more prone to injury Gustafson, SPTA with Boston Skating Club found a significantly greater chance of injury with skating greater than 20 hours per week.
Under conditioned: Lack ofPhysical Conditioning NSCA? Are the injuries you sustain while training due to lack of overall conditioning?
Empirically when do the Wheelsfall off the bus??Novice Runners about 6miles10 k Runners 10-12 milesExperiencedmarathoners usually dueto running >than 3Marathons per year
Micro vs. Macro Trauma Micro trauma small repetitive traumas resulting in tissue breakdown NSCA More Prevalent during Marathon Training Macro trauma 1 large event or trauma resulting in injury NSCA Training in Boston over the Winter BEWARE!
Strain vs. Sprain Strain Micro tears in muscle due to overload NSCA Sprain Tears in ligaments due to overload or overstretching NSCA
Tendinitis/Tedinosis Intrinsic Tendinitis Acute Inflammation of tendon due to lack of flexibility Witvrouw Extrinsic Tendinitis Acute Inflammation of the tendon due to external friction ( Shoe wear, Skate bite) NSCA Tendinosis A tendinitis that has lasted through the acute stage NSCA
Stress Fractures Need to see MD, PA or NP for Diagnostic Tests to determine if present A stress fracture is a small crack in a bone. Stress fractures often develop from overuse, such as from high-impact sports like distance running or basketball AAOS
Gastroc-Soleous Strain /Achillestendinitis Acute gastroc Soleous Strain due to muscular overload NSCA Acute Achilles Tendinitis due to lack of flexibility and Strength NSCA Acute Extrinsic Tendinitis due to foot wear and or orthotics /heel cups in shoes NSCA
Gastoc Soleous/ Achilles rehab Short Term raise heel via Heel lift or Higher Heel counter in shoes, Don’t stretch for 7-14 days but do progressive plantar Flexion gradually to full weight bearing. Then once full strength apply stretch.
Illiotibial Band Tendinitis Due to Lack of flexibility , strength and or friction NATA
Illiotibial band rehab Stretch Illiotibial Band (Long Tendon Not as impressive a stretch) and Rectus Femoris stretch Apply stress to tendon via and step ups which progress to lunges
Patella Tendinitis Due to Lack of Flexibility of Patella Tendon Witvrouw
Patella Tendinitis Rehab Stretch Rectus Femoris,Quad and Hamstrings Apply Stress to tendon via knee extensions and step ups which progress to lunges
Low back pain Strain to Lumbar muscles and compression to facet joints from being in prolonged lordotic positions NSCA
Rehab exercises for Low back pain Reduce spasm and joint compression through directional appropriate exercises Donnelson Stretch Rectus Femoris, piriformis and hamstrings
General Muscle Achiness DOMS Delayed Muscle Onset Soreness NSCA Low Resistance Aerobic Training Bike or Elliptical NSCA
Cross Training If Injured utilize Cross training to continue to raise aerobic endurance without the pounding and compression of the street. NATA Utilize Treadmill, Elliptical or Pool
Modalities Therapeutic Agents to Stimulate Circulation and Decrease Swelling APTA Acute Inflammation from large influx in Running Utilize Ice Electrical Stimulation and Pumping massage APTA
Train Smart ! The Human Race Running a Race To Race for a Cure Everyone is a Winner THANK YOU !!