Dead legs?

The topic this week on take and run Thursday at the Runner's Lounge is overtraining. Back in March I put a link to a excellent article on overtraining. This article helps to explain the science behind over training. I decided to post it again just in case you missed it. Crash and Burnout! The second link is to another interesting post by Vern Gambetta on recovery. I hope you all find it this helpful.

Simple Injury Prevention--Tip 1

At The Runner's Lounge, this week's "take and run Thursday" we are to share the obvious. We will call these topics simple injury prevention. Lou & I will share these tips over the following weeks. Here is tip 1.

With summer approaching, flip flops suddenly become one of the most popular shoe choices. I see them everywhere. My wife & daughters like them because they are convenient and stylish. But unfortunately flip flops are not good for the runner's foot. Runners as well as non-runners, should avoid wearing them for long periods of time (shopping, school, anytime with long-term standing or walking). Why? Next time you are at the mall, take some time and watch people walking in flip flops. Notice how the heel slides off to the inside and sometimes even off the sole. If you look up from the foot at the ankle, you will see an increase in pronation (rolling inward). The toe flexor muscles have to contract more to help keep the flip flop on the foot. The combination of these actions will cumulatively increase the stress to the soft tissue of the foot and leg. This choice of shoe combined with your running and training will lead to a higher probability of injury. These injuries may include: Plantar fasciitis (heel pain), Posterior Tibialis tendonitis (shin Splints), Achilles tendonitis, knee and hip pain. So try to avoid wearing flip flops for a long periods time; it will help you in the long run!

Hamstrings

Here is a great post on Hamstring pulls written by Vern Gambetta. Here is a link to his blog. http://www.gambetta.com/blog.html

Wednesday, April 02, 2008

Hamstring Pulling Season
We have just started hamstring pulling season (AKA Major League Baseball Season) So far in first two days of the season there have bee two hamstring pulls. Do you ever wonder why? Is it the cold weather? No I don’t think so although can be a factor at times. Are they out of shape? I hope not they have spent six weeks in spring training getting game fit. Based on my observations over the years here is my take on the hamstring pull situation in baseball and for that matter other sports. Too much emphasis on static stretching in warm-up. Warm-up to stretch, do not stretch to warm-up. Flexibility of the hamstring is basically a non factor in hamstring pulls, it is dynamic hip flexibility that is important. You don't get that wallowing around on the ground in pregame stretch. Lack of sufficient warm-up. The current rage in warm-up does not involve enough movement, way too much at walking tempo, you need to build the warm-up in a crescendo to top speed sprints. Another reason is too much emphasis on linear running mechanics, very little on turns. The hamstring is a transverse plane muscle that is stressed when running a curve and on deceleration. There is too much strengthening using non functional exercises in prone and supine positions. The solutions are simple, but require understanding muscle function and compliance to a program. More lunges in all planes, step-ups both low and high, more emphasis on running turns and at least two days a week of all out sprinting outside the game. It takes time and preparation with attention to detail.

Our interpretation for distance runners. Stop doing static stretching as a warm-up! Stop doing hamstring curls for strengthening! As Vern says, we must keep our functional mobility (ability to squat, lunge and step up/down). Check out the archives on our blog for exercises to address functional mobility/strength.

Who wants ICE?

I just finished a 7 mile run in the snow! Nothing like midwest winters for training, huh? I am training for my first marathon in late May and since I'd rather sit and watch the weather channel for an hour than run on a treadmill, i elected to run outside. I would describe myself as a once "run to train for other sports" runner turned "run because i can't play those other sports anymore" runner. Biomechanically, I'm built for every sport but running, so I take a good deal of wear and tear on my body as I run. The first thing I do when i walk in the door, eventhough it's sub-freezing temperatures outside, is grab a big bag of frozen peas and put them (this time) on my right knee. It's really not sore right now, but i felt some little twinges when i was running....you know, those things that are supposed to tell you that it's not in your best interest to run the remaining three miles, but your brain and ego tell you otherwise. So, bag of frozen peas for 10 minutes. Just for preventative measures. Like some people stretch religiously before and after running, i tend to do a lot of icing when i get up to higher mileages. In my opinion (and in the opinion of most of my joints at one time or another), ice is one of the best anti-inflammatories nature has to offer. And for the most part, it's free. No prescription required. Ice has probably saved me from numerous chronic overuse injuries and prolonged my recreational running career. So, until next time, Who Wants ICE??