It’s a rare moment when you can stand in your Irish strip, singing Amhran na bhFiann while the Irish flag is being raised. A moment I treasured at the European Cross Country Championships in Albufeira, standing with the deputy manager Teresa McDaid.
It’s been 16 years since our last cross country gold (that was Catherina McKiernan winning the Europeans in 1994), and our first ever team gold, won by the men’s under 23’s team. It was a special weekend from the start. There were 32 athletes in total, made up from male and female junior, under 23’s and senior teams, including Wicklow athletes Fionnuala Britton, Brian Farrell, and junior Fiona McKenna. Team manager was the accomplished runner Ann Keenan-Buckley. I was the only physio but luckily they were a low maintenance, injury-free bunch, so my workload was relatively light. We also had a guest motivational coach on the trip, Liam Moggin from Coaching Ireland, and certainly his daily talks added to the team spirit and atmosphere.
The day of competition itself I base myself in the warm-up tent, where the athletes arrive and prepare for their race. Fionnuala Britton gave us a lot to shout about in the women’s senior race as she put in a superb performance but narrowly missed out on a medal by finishing in 4th place. An exciting performance from a great athlete, there is a lot more to come from Fionnuala who has been in rising form this season.
Our victorious team of David McCarthy, Brendan O’Neill, Michael Mulhare, David Rooney, John Coughlan and Ciaran O’ Lioniard I have to say were infectious with their energy before their race, you could feel that something special was happening as they left the tent to give the performance of their lives in taking home gold. They deservedly received a hero’s welcome in Dublin Airport last Monday when we arrived home, we were blinded by flash photography as we arrived out, with a strong media presence to interview the lads. All in all, a great weekend for Irish Athletics, with high hopes for the future.
Friday, December 24, 2010
Tuesday, December 7, 2010
Avril returns to LRFC
The LRFC have returned to division one this season and will play 8 teams home and away in the1B division. We have currently played 3 games away and two at home in Lansdowne Road. Although we have maintained a winning record at home, we still remain to clinch an away win. We were up in Dungannon a few weekends ago, and we battled hard against a very strong side. We lost by 2 points, when the opposition scored a drop goal in the last minute.
In the physio room we have a few hamstring injuries to contend with presently. The lads are diligently keeping the rehab going and the physio team work on them weekly to restore good movement and flexibility to the muscle. We have one or two knee joint injuries currently also, again the rehab is essential and we keep the lads well strapped for games to protect and support the knee joint during play. It has been a busy start to the season in the physio room & it will no doubt be another busy season for the Medical team, to keep all the players in shape.
Low Back Pain (LBP)
Low back pain (LBP) is the most common problem we see as a Chartered Physiotherapist. Statistically up to 80% of people get LBP at one stage during their life. There are many reasons for LBP. The muscles, ligaments, discs or vertebrae/bones in our back can all cause pain. Pain may come on suddenly or slowly, it can be constant or intermittent, stay in one place or radiate to other areas. It may be a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the leg or foot, and may include symptoms other than pain, such as weakness, numbness or tingling. Large nerves that originate in the spine and go to the legs can make pain radiate to the extremities.
The majority of back pain patients are diagnosed with nonspecific acute back pain which has no serious underlying medical condition (or “pathology”). However, secondary back pain which is caused by an underlying condition accounts for a small number of the cases. The most common underlying pathology in these cases is a herniated disc or a slipped disc.
Disc pain in the lower back is common. Discs are located between the vertebrae (bones) in the back. They have a hard outside layer with a softer inner layer. When people ‘slip a disc’ the jelly like inner disc substance pushes through the outer layer and causes pain. Pain can be caused by a sudden strain on the disc from lifting in the wrong way, or a gradual strain from standing or sitting in the wrong way. For this reason it is essential to have correct posture when lifting and while in sustained positions (sitting or driving). The disc strain can be called a herniated, bulging, or protruding disc. With the appropriate care the vast majority of disc strains will reabsorb over time.
One potential source of back pain is the back muscles. Potential causes of pain in muscle tissue include muscle strains (pulled muscles), muscle spasm, and muscle imbalances (a muscle working too little or too much).
Another potential source of low back pain is the joints of the spine (facet joints). In people with spinal pain stemming from the facet joints, one theory is that the tissue lining the joints may become pinched or trapped, and cause pain. Age related wear and tear of the joint surfaces also cause pinch and cause pain.
Management
The first step is to tackle the pain itself. The aim is to restore pain-free movement as soon as possible, through hands on treatment to get the joints and soft-tissues moving normally again, and an exercise programme that complements this process. It may also be helpful to use heat or ice, and take certain medication if needed. The treatment may then progress to a strengthening programme to restore strength to the area. This is done to make the area less vulnerable to further strain. The strengthening phase may include a core stability programme which would be prescribed based on a person’s individual weaknesses. An example of some of these exercises can be found on our blog (http://eastcoastphysio.blogspot.com/2010/11/core-stability-exercises.html).
The rule of thumb with LBP is that if it lasts more than 72 hours get in touch with your Chartered Physiotherapist.
The majority of back pain patients are diagnosed with nonspecific acute back pain which has no serious underlying medical condition (or “pathology”). However, secondary back pain which is caused by an underlying condition accounts for a small number of the cases. The most common underlying pathology in these cases is a herniated disc or a slipped disc.
Disc pain in the lower back is common. Discs are located between the vertebrae (bones) in the back. They have a hard outside layer with a softer inner layer. When people ‘slip a disc’ the jelly like inner disc substance pushes through the outer layer and causes pain. Pain can be caused by a sudden strain on the disc from lifting in the wrong way, or a gradual strain from standing or sitting in the wrong way. For this reason it is essential to have correct posture when lifting and while in sustained positions (sitting or driving). The disc strain can be called a herniated, bulging, or protruding disc. With the appropriate care the vast majority of disc strains will reabsorb over time.
One potential source of back pain is the back muscles. Potential causes of pain in muscle tissue include muscle strains (pulled muscles), muscle spasm, and muscle imbalances (a muscle working too little or too much).
Another potential source of low back pain is the joints of the spine (facet joints). In people with spinal pain stemming from the facet joints, one theory is that the tissue lining the joints may become pinched or trapped, and cause pain. Age related wear and tear of the joint surfaces also cause pinch and cause pain.
Management
The first step is to tackle the pain itself. The aim is to restore pain-free movement as soon as possible, through hands on treatment to get the joints and soft-tissues moving normally again, and an exercise programme that complements this process. It may also be helpful to use heat or ice, and take certain medication if needed. The treatment may then progress to a strengthening programme to restore strength to the area. This is done to make the area less vulnerable to further strain. The strengthening phase may include a core stability programme which would be prescribed based on a person’s individual weaknesses. An example of some of these exercises can be found on our blog (http://eastcoastphysio.blogspot.com/2010/11/core-stability-exercises.html).
The rule of thumb with LBP is that if it lasts more than 72 hours get in touch with your Chartered Physiotherapist.
Friday, November 12, 2010
Control Exercises
Squat
Single leg squat on step
T stretch
T stretch with bent knee
T stretch progression
Band side squats
Band side walking
Lunge
Lunge onto wobble cushion
Any exercise holds an element of risk if undertaken without supervision. These exercises are recommendations only and are performed at your own risk. If you feel any discomfort or pain during exercise, stop immediately
Thursday, November 11, 2010
Core Stability Exercises
Bridging
Bridging with leg lift
Bridging on Swiss Ball
Bridging on Swiss Ball with leg lift
Clam Stage 1 (gluts)
Clam Stage 2
Clam Stage 3
Clam Stage 4
Hamstring curl on ball
Hamstring curl on ball with leg lift
Pelvic control position (neutral)
Plank from knees
Plank from toes
Side plank from knees
Side plank
Superman with leg lift
Superman with arm and leg
Windmill (can be combined with press up)
Any exercise holds an element of risk if undertaken without supervision. These exercises are recommendations only and are performed at your own risk. If you feel any discomfort or pain during exercise, stop immediately
Wednesday, November 10, 2010
Stretches
Gastroc Stretch
Soleus Stretch
Quad Stretch
Groin stretch
Hamstring stretch
Hip flexor stretch
Hip flexor stretch with arm overhead (increased stretch)
Glut stretch
Piriformis (glut) stretch
Back extension Level 1
Back Extension Level 2
Back extension kneeling
Back flexion kneeling
Back flexion kneeling
Pec stretch
Any exercise holds an element of risk if undertaken without supervision. These exercises are recommendations only and are performed at your own risk. If you feel any discomfort or pain during exercise, stop immediately
Wednesday, October 20, 2010
Zero To Hero
This time of year is very similar to New Years, for people returning to the gym after the Summer months or getting back on the 5-a-side. So we do tend to see an increase in some injuries.
We are all highly motivated when we return to a fitness regime or sport, and tend to throw ourselves into the activity at full steam. We call this going from zero to hero, when people go from doing very little, perhaps over the Summer months and then return to their fitness activity too quickly. It can be the cause of many of the complaints we see in our Physio clinic. The gradual return to activities cannot be overemphasised.
One of the most commonly overlooked areas are the warm-up and the cool down. We may tend to head straight from the office or the car into our fitness regime or sport without allowing our body to gradually warm up. This increases the risk of injuries. The ideal is to warm up with some activity that will increase your body temperature slowly, so jogging is ideal. Active stretches are encouraged for the warm up stage and not long static stretches. Also some agility work or sports specific exercises and drills, are essential for a thorough warm up. It is important to practise common movement patterns and skills which will be used in your sport or activity. This will help improve performance through ensuring the muscles are prepared for the task in hand, it will also improve co-ordination reaction times and accuracy.
The cool down period can often be replaced by a few pints in the bar after a game. This again is essential to reduce your risk of injury and any delayed onset of muscle soreness (DOMS). The cool down should consist of a gentle jog, decreasing in speed down to a walk followed by light static stretching. Remember to stretch all muscle groups used in the sport. Upper body muscles especially are often forgotten is sports such as football, soccer and rugby.
We are all highly motivated when we return to a fitness regime or sport, and tend to throw ourselves into the activity at full steam. We call this going from zero to hero, when people go from doing very little, perhaps over the Summer months and then return to their fitness activity too quickly. It can be the cause of many of the complaints we see in our Physio clinic. The gradual return to activities cannot be overemphasised.
One of the most commonly overlooked areas are the warm-up and the cool down. We may tend to head straight from the office or the car into our fitness regime or sport without allowing our body to gradually warm up. This increases the risk of injuries. The ideal is to warm up with some activity that will increase your body temperature slowly, so jogging is ideal. Active stretches are encouraged for the warm up stage and not long static stretches. Also some agility work or sports specific exercises and drills, are essential for a thorough warm up. It is important to practise common movement patterns and skills which will be used in your sport or activity. This will help improve performance through ensuring the muscles are prepared for the task in hand, it will also improve co-ordination reaction times and accuracy.
The cool down period can often be replaced by a few pints in the bar after a game. This again is essential to reduce your risk of injury and any delayed onset of muscle soreness (DOMS). The cool down should consist of a gentle jog, decreasing in speed down to a walk followed by light static stretching. Remember to stretch all muscle groups used in the sport. Upper body muscles especially are often forgotten is sports such as football, soccer and rugby.
Back to School
September is a busy time for students getting back into school mode. We receive many questions from concerned parents in relation to students carrying very heavy school bags.
There are several common types of school bags available these days. The traditional rucksack remains a good option. The best advice for use of a rucksack, is to use both straps on your shoulders and pull the straps tight, so they are close to the body. The bag can then be better supported by the muscles of your back as the bag is close to the spine.
Another good option is the pull along bags with wheels. These are best for a smaller weight of books as these bags are usually light weight. These bags can easily topple over, and then this can pull the muscles in your arm or shoulder, so be cautious of overloading these bags.
The one strap satchel are best for a lighter load, as there is only one strap to hold the weight of the bag. The best use of the bag is over the body diagonally and not over one shoulder, as this increases the strain through the back and shoulder on that side.
One good tip that applies to each bag, is to actually stack the books with the largest/heaviest book at the back of the bag. Although this does not change the overall weight, the muscles of the back can better manage the load with the heaviest book nearest the spine.
There are several common types of school bags available these days. The traditional rucksack remains a good option. The best advice for use of a rucksack, is to use both straps on your shoulders and pull the straps tight, so they are close to the body. The bag can then be better supported by the muscles of your back as the bag is close to the spine.
Another good option is the pull along bags with wheels. These are best for a smaller weight of books as these bags are usually light weight. These bags can easily topple over, and then this can pull the muscles in your arm or shoulder, so be cautious of overloading these bags.
The one strap satchel are best for a lighter load, as there is only one strap to hold the weight of the bag. The best use of the bag is over the body diagonally and not over one shoulder, as this increases the strain through the back and shoulder on that side.
One good tip that applies to each bag, is to actually stack the books with the largest/heaviest book at the back of the bag. Although this does not change the overall weight, the muscles of the back can better manage the load with the heaviest book nearest the spine.
Thursday, September 2, 2010
European Championships Barcelona 2010
Barcelona 2010 certainly was an experience to remember. The trip started with a 9 day stint in Murcia, for the pre-Championships training camp. Only 13 athletes opted to go, so it ended up being a nicely paced week, allowing us to go to Barcelona with our batteries fully charged.
We had 2 physios and 2 soft-tissue therapists in Barcelona, allowing one of each to be down with the competing athletes at the track at either the morning or the evening sessions, and the other 2 back at the hotel for those not racing that day. This proved to be a nice balance, and while the days were long, the mix of working at both track and hotel during the day made the time fly.
The championships ran from Tuesday to Sunday, with the week proving an emotional rollercoaster to say the least. The early part of the week brought the earlier rounds of competition. Both Ailis McSweeney and Niamh Whelan produced superb breakthrough performances to qualify for the 100m and 200m semi-finals respectively, particularly when you consider that it was their first time racing at a major championships. Both narrowly missed out on final places, finishing in 9th position overall, with Ailis being just 0.01seconds away from a final place. While they were disappointed, they were also pleased with their outstanding performances. The bittersweet moments of athletics.
There were disappointing moments due to illness for Olive Loughnane and Tom Chamney, but the uplifting experience of Rob Heffernans’ 4th place finish on the Fri lifted everyone’s spirits heading into the weekend. Rob had to settle for a 4th place finish in his 20km race on the Tuesday, after which he decided to enter the 50km race on the Friday, partly because his wife Marion was racing on Saturday in the 4x400m, and so he wanted to “keep out of trouble”! His training had been geared towards the 20km, and so his plan was to see how he felt at 30km, and stay in or pull out at that stage. The route was in the city in a 1km loop, and I was there for the whole race with the team Doctor, Suzi Clarke. 18km had Rob calling out to me that his hamstring was sore, followed by a sore hip at 20km- I thought at that stage that he was going to pull out. But against all odds, Rob pulled out the performance of his life to finish in 4th place in a world class field. The support from the Iarge Irish contingent was incredible and the reception he received when he came out was something special- amid chants of “ole”, Rob certainly got the credit he deserved- a great character and a fantastic athlete. The other great story from that race was Colin Griffin, who almost didn’t make it to the start line due to a well-publicised hamstring injury, which we worked daily on both on the treatment table and in the gym for the previous 2 weeks. Colin also gave a personal best performance of finishing in 11th place, and I am pleased to say that his hamstring gave him no trouble whatsoever!
That Friday night brought Paul Hession’s and David Gillick’s 200m and 400m respective finals. Most of the team came to the stadium to spectate that night, and I somehow managed to secure a few hours off that evening so I was a spectator too! Unfortunately both had disappointing races, both terrific athletes with more to come in the future.
Saturday brought the relay heats. Ailis and Niamh joined Amy Foster and Claire Brady to make the 4x100m relay team who smashed the national record of 44.27 by clocking in an incredible 43.93, which had them miss out on a final place by 0.03 seconds. They were rightly very proud of their achievement, and are definitel y athletes to watch out for in the future.
The 4x400m girls relay team of Marion Heffernan, Joanne Cuddihy, Michelle Carey, and Brona Furlong also produced a terrific performance, again setting a new national record, and narrowly missing out on a final by again finishing in 9th place overall.
With no relay team making the finals, our last night of Irish athletics culminated in Derval’s semi-final and final, and Alastair Cragg’s final. Again most of the Irish team came down to the stadium to lend support to their team-mates. Derval’s race didn’t disappoint, and with her usual flair for excelling at major championships, she delivered the best performance of her life to take the silver medal. A very happy Derval in typical fashion gave us more entertainment when she celebrated in style with Barni the Championship mascot. As the last night of the championships, it was good to finish on a high.
We had 2 physios and 2 soft-tissue therapists in Barcelona, allowing one of each to be down with the competing athletes at the track at either the morning or the evening sessions, and the other 2 back at the hotel for those not racing that day. This proved to be a nice balance, and while the days were long, the mix of working at both track and hotel during the day made the time fly.
The championships ran from Tuesday to Sunday, with the week proving an emotional rollercoaster to say the least. The early part of the week brought the earlier rounds of competition. Both Ailis McSweeney and Niamh Whelan produced superb breakthrough performances to qualify for the 100m and 200m semi-finals respectively, particularly when you consider that it was their first time racing at a major championships. Both narrowly missed out on final places, finishing in 9th position overall, with Ailis being just 0.01seconds away from a final place. While they were disappointed, they were also pleased with their outstanding performances. The bittersweet moments of athletics.
There were disappointing moments due to illness for Olive Loughnane and Tom Chamney, but the uplifting experience of Rob Heffernans’ 4th place finish on the Fri lifted everyone’s spirits heading into the weekend. Rob had to settle for a 4th place finish in his 20km race on the Tuesday, after which he decided to enter the 50km race on the Friday, partly because his wife Marion was racing on Saturday in the 4x400m, and so he wanted to “keep out of trouble”! His training had been geared towards the 20km, and so his plan was to see how he felt at 30km, and stay in or pull out at that stage. The route was in the city in a 1km loop, and I was there for the whole race with the team Doctor, Suzi Clarke. 18km had Rob calling out to me that his hamstring was sore, followed by a sore hip at 20km- I thought at that stage that he was going to pull out. But against all odds, Rob pulled out the performance of his life to finish in 4th place in a world class field. The support from the Iarge Irish contingent was incredible and the reception he received when he came out was something special- amid chants of “ole”, Rob certainly got the credit he deserved- a great character and a fantastic athlete. The other great story from that race was Colin Griffin, who almost didn’t make it to the start line due to a well-publicised hamstring injury, which we worked daily on both on the treatment table and in the gym for the previous 2 weeks. Colin also gave a personal best performance of finishing in 11th place, and I am pleased to say that his hamstring gave him no trouble whatsoever!
That Friday night brought Paul Hession’s and David Gillick’s 200m and 400m respective finals. Most of the team came to the stadium to spectate that night, and I somehow managed to secure a few hours off that evening so I was a spectator too! Unfortunately both had disappointing races, both terrific athletes with more to come in the future.
Saturday brought the relay heats. Ailis and Niamh joined Amy Foster and Claire Brady to make the 4x100m relay team who smashed the national record of 44.27 by clocking in an incredible 43.93, which had them miss out on a final place by 0.03 seconds. They were rightly very proud of their achievement, and are definitel y athletes to watch out for in the future.
The 4x400m girls relay team of Marion Heffernan, Joanne Cuddihy, Michelle Carey, and Brona Furlong also produced a terrific performance, again setting a new national record, and narrowly missing out on a final by again finishing in 9th place overall.
With no relay team making the finals, our last night of Irish athletics culminated in Derval’s semi-final and final, and Alastair Cragg’s final. Again most of the Irish team came down to the stadium to lend support to their team-mates. Derval’s race didn’t disappoint, and with her usual flair for excelling at major championships, she delivered the best performance of her life to take the silver medal. A very happy Derval in typical fashion gave us more entertainment when she celebrated in style with Barni the Championship mascot. As the last night of the championships, it was good to finish on a high.
Running Injury Prevention
Unlike other sports that may be prone to traumatic injuries (for example twisting your knee playing football), running injuries tend to be related to overuse. This basically means pushing your body too hard, too quickly, for too long. Soft-tissues that are pushed beyond their normal limit are prone to microscopic tears. It they are not given enough time to recover, these tears and strains develop into injury. Imbalances in your running style, or weaknesses in your legs or your feet can cause certain structures to fatigue and breakdown more quickly, and hence be more prone to injury.
Prevention is better than cure! The best course of action is to prevent the injury from occurring in the first place- most overuse injuries are caused by faults in footwear, training, muscle strength, flexibility or biomechanics. Some can be addressed with a few simple changes, others are more complicated and may require more thorough assessment and treatment. Some of the basics in injury prevention are:
FOOTWEAR AND BIOMECHANICS
The importance of footwear cannot be over-stated- many injuries can be caused purely from problems with footwear. When you are running, your feet should have the support that they need, to encourage better alignment of the legs and trunk. Choosing appropriate footwear partly depends on what kind of foot that you have.
In normal stride, the foot strikes the ground on the outside of the heel and moves in as your weight travels forwards, with you eventually pushing off the ball of your foot at the end of your stride. A foot that does this is a neutral foot, which would generally be considered to be ideal. Very few people are like this! Generally people with neutral feet suit a neutral running shoe.
With a high-arched or supinated foot, the weight will stay more on the outer part of the foot as you run or walk. This foot type is quite rigid and lacks flexibility. Uncorrected, this can lead to shin pain or stress fractures. People with this kind of foot should opt for footwear with some cushioning which encourages more foot flexibility.
A flat or overpronated foot is the most common. The foot rolls inwards excessively, flattening the inner arch of your foot as you run. If this is not controlled, it can lead to a multitude of problems, including foot, shin, knee, hip or back pain. Choosing a stability running shoe can help to give you the arch support that you need.
Go to a shop that specialises in footwear for runners, and the staff there should be able to advise you on which running shoe is right for you, and if it is an appropriate fit.
Another common problem is that people don’t replace their shoes or runners regularly enough. For runners, the general advice seems to be to change your footwear every 300-500 miles run, or every 6 months, whichever comes first. I would say that how quickly people go through their shoes is highly variable- weight, activity level, running style, terrain and weather conditions can all contribute to footwear losing adequate control. Look at the heels of your runners or shoes- if they are slightly worn down, it is probably time to go shopping.
If you are having symptoms related to your foot biomechanics that cannot be controlled by appropriate choice of footwear, orthotics may be an option. These are custom-made inserts that you can put into all of your footwear, correcting the alignment of your foot to give you the control that you need while running.
TRAINING
Our body responds best to gradual changes in training- this gives the leg and trunk muscles adequate time to recover from one training session before the next, and allows them to get stronger in keeping with your growing fitness.
Sudden step-ups in training, such as building mileage, speed or hill-work too quickly, overly surprises the body, and can lead to certain muscles being overworked. This causes build up of micro-tears within the muscles, which don’t get time to recover, and leads to muscle breakdown and injury.
People following training programmes for a marathon often get caught in the trap of trying to catch up on mileage that they couldn’t do- try not to give in to temptation here, you will lose alot more mileage if you get injured.
MUSCLE STRENGTH AND FLEXIBILITY
Better strength in the muscles of your trunk will help to improve your posture and maintain good alignment of your pelvis and legs while running. Therefore doing regular exercises to improve your core stability will reduce your risk of injury.
Imagine if you were standing on a broken chair (an unstable base). Think how much your body would have to move to adapt to that. Now imagine that unstable chair is your trunk- think about how your body would move to adapt to that “wobbly” base. So the term “core stability” really refers to having a well aligned trunk with good muscle support to hold a good steady posture, allowing the arms and legs to move more efficiently and hit the ground in an ideal pattern.
Core stability or strength is not only useful in injury prevention, but in performance enhancement. If you think of your body working like a machine- the less energy it uses up by trying to adapt to a “wobbly” base, the more efficient it will move, and the faster and stronger you will be!
WARM-UP AND COOL-DOWN
Before you run, your tissues need to be warmed-up, for example doing a light jog/brisk walk, anything that gets the blood flowing. A common misconception is that people need to spend a lot of time stretching before they run- in fact static stretching is more important as part of your cool-down and recovery. Adequate time needs to be allowed for both the warm-up and cool-down- this can vary from 5-15 minutes, but make sure you feel the benefit before you stop.
This article is taken and modified from Catherine Cradock’s articles in the Irish Times marathon series in 2007 & 2008.
Prevention is better than cure! The best course of action is to prevent the injury from occurring in the first place- most overuse injuries are caused by faults in footwear, training, muscle strength, flexibility or biomechanics. Some can be addressed with a few simple changes, others are more complicated and may require more thorough assessment and treatment. Some of the basics in injury prevention are:
FOOTWEAR AND BIOMECHANICS
The importance of footwear cannot be over-stated- many injuries can be caused purely from problems with footwear. When you are running, your feet should have the support that they need, to encourage better alignment of the legs and trunk. Choosing appropriate footwear partly depends on what kind of foot that you have.
In normal stride, the foot strikes the ground on the outside of the heel and moves in as your weight travels forwards, with you eventually pushing off the ball of your foot at the end of your stride. A foot that does this is a neutral foot, which would generally be considered to be ideal. Very few people are like this! Generally people with neutral feet suit a neutral running shoe.
With a high-arched or supinated foot, the weight will stay more on the outer part of the foot as you run or walk. This foot type is quite rigid and lacks flexibility. Uncorrected, this can lead to shin pain or stress fractures. People with this kind of foot should opt for footwear with some cushioning which encourages more foot flexibility.
A flat or overpronated foot is the most common. The foot rolls inwards excessively, flattening the inner arch of your foot as you run. If this is not controlled, it can lead to a multitude of problems, including foot, shin, knee, hip or back pain. Choosing a stability running shoe can help to give you the arch support that you need.
Go to a shop that specialises in footwear for runners, and the staff there should be able to advise you on which running shoe is right for you, and if it is an appropriate fit.
Another common problem is that people don’t replace their shoes or runners regularly enough. For runners, the general advice seems to be to change your footwear every 300-500 miles run, or every 6 months, whichever comes first. I would say that how quickly people go through their shoes is highly variable- weight, activity level, running style, terrain and weather conditions can all contribute to footwear losing adequate control. Look at the heels of your runners or shoes- if they are slightly worn down, it is probably time to go shopping.
If you are having symptoms related to your foot biomechanics that cannot be controlled by appropriate choice of footwear, orthotics may be an option. These are custom-made inserts that you can put into all of your footwear, correcting the alignment of your foot to give you the control that you need while running.
TRAINING
Our body responds best to gradual changes in training- this gives the leg and trunk muscles adequate time to recover from one training session before the next, and allows them to get stronger in keeping with your growing fitness.
Sudden step-ups in training, such as building mileage, speed or hill-work too quickly, overly surprises the body, and can lead to certain muscles being overworked. This causes build up of micro-tears within the muscles, which don’t get time to recover, and leads to muscle breakdown and injury.
People following training programmes for a marathon often get caught in the trap of trying to catch up on mileage that they couldn’t do- try not to give in to temptation here, you will lose alot more mileage if you get injured.
MUSCLE STRENGTH AND FLEXIBILITY
Better strength in the muscles of your trunk will help to improve your posture and maintain good alignment of your pelvis and legs while running. Therefore doing regular exercises to improve your core stability will reduce your risk of injury.
Imagine if you were standing on a broken chair (an unstable base). Think how much your body would have to move to adapt to that. Now imagine that unstable chair is your trunk- think about how your body would move to adapt to that “wobbly” base. So the term “core stability” really refers to having a well aligned trunk with good muscle support to hold a good steady posture, allowing the arms and legs to move more efficiently and hit the ground in an ideal pattern.
Core stability or strength is not only useful in injury prevention, but in performance enhancement. If you think of your body working like a machine- the less energy it uses up by trying to adapt to a “wobbly” base, the more efficient it will move, and the faster and stronger you will be!
WARM-UP AND COOL-DOWN
Before you run, your tissues need to be warmed-up, for example doing a light jog/brisk walk, anything that gets the blood flowing. A common misconception is that people need to spend a lot of time stretching before they run- in fact static stretching is more important as part of your cool-down and recovery. Adequate time needs to be allowed for both the warm-up and cool-down- this can vary from 5-15 minutes, but make sure you feel the benefit before you stop.
This article is taken and modified from Catherine Cradock’s articles in the Irish Times marathon series in 2007 & 2008.
Thursday, July 29, 2010
soccer injury prevention
This issue we will go through the principals of Soccer Injury Prevention; the basics of warm up, injury prevention and a proper cool down routine. With this little guide, it should point you in the right direction for an injury free season. Enjoy!
WARM UP
Warming up is often overlooked but is an important part of your injury prevention routine. Too often we get people in who were stuck for time, and dashed straight from work, to the car, to a match, having done no warm-up, only to succumb to a pulled muscle a few minutes later.
A good warm up will:
• Increase the temperature, blood flow and oxygen content of the muscle.
• Increase the speed of nerve impulses
• Increase range of motion at joints
All of these reduce the risk of tearing muscles and ligaments, and help to make you faster-therefore warm up should not only help to avoid injury but should also improve performance!
A warm up should consist of:
• A pulse raiser! Jogging is a good example as it requires no equipment and can begin at a slow speed and gradually increase. Cycling and Skipping can also be used for warm up. It is always a good idea to perform a warm up that is most similar to the sport you are preparing for.
• Stretching should be performed after the pulse raiser, as by then the muscles are warmer and more elastic. There is a debate surrounding the best method of stretching, but the general consensus now is that dynamic stretching (active stretching) is most appropriate. This involves moving the muscle through its range, gradually increasing this each time in order to stretch the muscle. Static stretches can also be used in order to stretch specific problem muscles. Static stretches should be performed after dynamic ones as the muscle should be thoroughly warm. Common areas of tightness in most soccer players include the calf muscle, hamstrings, quads and groin.
• Sports specific exercises and drills. It is important to practise common movement patterns and skills which will be used in the match. This will help improve performance through ensuring the muscles are prepared for the task in hand, it will also improve co-ordination reaction times and accuracy. Examples include: dribbling drills, passing drills, shooting drills and cutting manoeuvres.
The warm up should last anything between 10 and 30 minutes. If you don’t have the time, still do something- it will all help. Conversely, don’t warm up too early as the benefits are lost after about 30 minutes of inactivity.
WHAT ARE SOME COMMON SOCCER INJURIES?
Injuries to the lower extremities are the most common in soccer. Traumatic injuries, such as sprains and strains, are the most common lower extremity injuries in soccer. The severity of these varies. Cartilage tears and anterior cruciate ligament (ACL) tears in the knee are some of the more common injuries that may require surgery, whereas sprained ankles usually don’t require surgery but do need rehabilitation to prevent recurrent sprains.
Overuse injuries occur more gradually, such as shin splints or Achilles tendon pain, and are caused by abnormal strain being put on a certain part of the legs. This is usually due to training faults, unsuitable or overworn footwear, or a muscle imbalance, where the muscles in the core and legs are not operating ideally.
HOW ARE SOCCER INJURIES TREATED?
With an acute traumatic injury, participation should be stopped immediately until the injury is evaluated and treated properly. Most injuries are minor and can be treated by a short period of rest, ice, compression, and elevation (RICE). Ice should be applied 10 minutes on, then 10 minutes off, and repeat.
HOW CAN I HELP TO PREVENT INJURY?
• Use well-fitting cleats and shin guards — there is some evidence that molded and multi-studded cleats are safer than screw-in cleats.
• Be aware of poor field conditions that can increase injury rates.
• Use properly sized synthetic balls — leather balls that can become waterlogged and heavy are more dangerous, especially when heading.
• Hydrate adequately — waiting until you are thirsty is often too late to hydrate properly.
• Maintain proper fitness — injury rates are higher in athletes who have not adequately prepared physically.
• After a period of inactivity, progress gradually back to full-contact soccer through activities such as aerobic conditioning, strength training, and agility training.
• Avoid overuse injuries — more is not always better! Many Health Care Professionals believe that it is beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many athletes to over-train. Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid "burn-out"
COOLING DOWN
This is also often overlooked in favour of the bar (!) but can help avoid injuries and boost performance. The aim of the cool down is to:
• Gradually lower heart rate.
• Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
• Remove waste products such as lactic acid.
• Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog, decreasing in speed down to a walk followed by light static stretching. Remember to stretch all muscle groups used in the sport. Upper body muscles especially are often forgotten is sports such as football, soccer and rugby.
If you run into any injuries that are not getting better with the simple advice above, please pop in to see your Chartered Physiotherapist for a full assessment and treatment session. Chartered Physiotherapists are covered by all major insurance companies and no referral is needed from your Doctor.
WARM UP
Warming up is often overlooked but is an important part of your injury prevention routine. Too often we get people in who were stuck for time, and dashed straight from work, to the car, to a match, having done no warm-up, only to succumb to a pulled muscle a few minutes later.
A good warm up will:
• Increase the temperature, blood flow and oxygen content of the muscle.
• Increase the speed of nerve impulses
• Increase range of motion at joints
All of these reduce the risk of tearing muscles and ligaments, and help to make you faster-therefore warm up should not only help to avoid injury but should also improve performance!
A warm up should consist of:
• A pulse raiser! Jogging is a good example as it requires no equipment and can begin at a slow speed and gradually increase. Cycling and Skipping can also be used for warm up. It is always a good idea to perform a warm up that is most similar to the sport you are preparing for.
• Stretching should be performed after the pulse raiser, as by then the muscles are warmer and more elastic. There is a debate surrounding the best method of stretching, but the general consensus now is that dynamic stretching (active stretching) is most appropriate. This involves moving the muscle through its range, gradually increasing this each time in order to stretch the muscle. Static stretches can also be used in order to stretch specific problem muscles. Static stretches should be performed after dynamic ones as the muscle should be thoroughly warm. Common areas of tightness in most soccer players include the calf muscle, hamstrings, quads and groin.
• Sports specific exercises and drills. It is important to practise common movement patterns and skills which will be used in the match. This will help improve performance through ensuring the muscles are prepared for the task in hand, it will also improve co-ordination reaction times and accuracy. Examples include: dribbling drills, passing drills, shooting drills and cutting manoeuvres.
The warm up should last anything between 10 and 30 minutes. If you don’t have the time, still do something- it will all help. Conversely, don’t warm up too early as the benefits are lost after about 30 minutes of inactivity.
WHAT ARE SOME COMMON SOCCER INJURIES?
Injuries to the lower extremities are the most common in soccer. Traumatic injuries, such as sprains and strains, are the most common lower extremity injuries in soccer. The severity of these varies. Cartilage tears and anterior cruciate ligament (ACL) tears in the knee are some of the more common injuries that may require surgery, whereas sprained ankles usually don’t require surgery but do need rehabilitation to prevent recurrent sprains.
Overuse injuries occur more gradually, such as shin splints or Achilles tendon pain, and are caused by abnormal strain being put on a certain part of the legs. This is usually due to training faults, unsuitable or overworn footwear, or a muscle imbalance, where the muscles in the core and legs are not operating ideally.
HOW ARE SOCCER INJURIES TREATED?
With an acute traumatic injury, participation should be stopped immediately until the injury is evaluated and treated properly. Most injuries are minor and can be treated by a short period of rest, ice, compression, and elevation (RICE). Ice should be applied 10 minutes on, then 10 minutes off, and repeat.
HOW CAN I HELP TO PREVENT INJURY?
• Use well-fitting cleats and shin guards — there is some evidence that molded and multi-studded cleats are safer than screw-in cleats.
• Be aware of poor field conditions that can increase injury rates.
• Use properly sized synthetic balls — leather balls that can become waterlogged and heavy are more dangerous, especially when heading.
• Hydrate adequately — waiting until you are thirsty is often too late to hydrate properly.
• Maintain proper fitness — injury rates are higher in athletes who have not adequately prepared physically.
• After a period of inactivity, progress gradually back to full-contact soccer through activities such as aerobic conditioning, strength training, and agility training.
• Avoid overuse injuries — more is not always better! Many Health Care Professionals believe that it is beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many athletes to over-train. Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid "burn-out"
COOLING DOWN
This is also often overlooked in favour of the bar (!) but can help avoid injuries and boost performance. The aim of the cool down is to:
• Gradually lower heart rate.
• Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
• Remove waste products such as lactic acid.
• Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog, decreasing in speed down to a walk followed by light static stretching. Remember to stretch all muscle groups used in the sport. Upper body muscles especially are often forgotten is sports such as football, soccer and rugby.
If you run into any injuries that are not getting better with the simple advice above, please pop in to see your Chartered Physiotherapist for a full assessment and treatment session. Chartered Physiotherapists are covered by all major insurance companies and no referral is needed from your Doctor.
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