‘Overuse injuries’ Archives

ASTYM, a Tool for Better Running

posted on March 28th, 2012, by Rich. Comments Off posted so far.

If you are a runner, the last thing you want to hear is that you must stop running. Injuries often sideline runners.

ASTYM, or augmented soft tissue mobilization, is a physical therapy treatment that regenerates healthy soft tissues. This non-invasive treatment provides a great option for runners and enables them to keep running.

  • ASTYM decreases scar tissue and muscle restrictions that can lead to injury.
  • ASTYM stimulates your body’s healing mechanisms to repair injured tissue.
  • ASTYM re-models muscle tissue to withstand the strain of running.

In addition to being a great tool to treat running injuries, ASTYM can also be used proactively to reduce the risk of running injury.

For more information on injury prevention, treatments for running injuries and strategies to improve your running, like us on Facebook, follow us on Twitter, or contact our office.

Photo courtesy of Flickr via sea turtle


filed under Overuse injuries, Physical Therapy, Run Training, Running, injury.

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Prevent Running Injuries and Muscle Imbalances

posted on March 20th, 2012, by Rich. Comments Off posted so far.

If you could correct for the variables that make you vulnerable to running injuries, would you?

Most runners like to do one thing… Run!

But the act of distance running lends itself to muscle imbalances which can lead to movement dysfunction, overuse, and injury.

Common imbalances for runners include:

  • Hip flexor tightness
  • Lower back tightness
  • Calf tightness

These imbalances can lead to what is called lower crossed syndrome, a movement dysfunction where tightness in one muscle group causes weakness and overstretching in the opposing muscles. So as the hip flexor muscles become tight, the gluteals become weak.  Likewise, as the low back muscles become tight, the lower abdominal muscles become weak. Uncorrected, these imbalances can set you up to be on the sidelines for the next race.

To avoid lower crossed syndrome and the aches and pains that go along with it, add these exercises to your routine:

  1. Hip flexor stretch
  2. Soleus stretch
  3. Bridges
  4. Posterior pelvic tilt
  5. Cat and Camel

1. Hip Flexor Stretch: Hold a arms together overhead. While in tall 1/2 kneeling position, reach arms up and towards the left. Rotate towards the up knee to feel a stretch in the front of the right leg. 15 sec hold, 3 reps.

2. Calf stretch: In 1/2 kneeling position, shift weight forward to feel a stretch in the back of the lower calf. Make sure to keep your heel down. Hold 15 sec, 3 reps.

3. Single leg bridge: While lying on back, perform a 2 legged bridge, then extend one leg. Hold for 30 sec each leg, 3 times each.

4. Posterior pelvic tilt: lie on back, press your lower back to the floor by pulling in your lower abdominal muscles.  Repeat for 10 repetitions holding for 10 seconds.

5. Cat/Camel: while in a hands and knees position, pull lower abdominal muscles in to round out your low back, then allow your back to sag. Repeat 10-15 times.

For more information on running, overuse injuries, and training techniques like us on Facebook, follow us on Twitter, or contact our office.


filed under Overuse injuries, Run Training, Running, Sports injury.

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Run Training- 5 Ways to Avoid Overuse Injuries

posted on March 7th, 2012, by Rich. Comments Off posted so far.

RUNNERS, DON’T LET AN OVERUSE INJURY STOP YOU IN YOUR TRACKS!

If you are a runner, you have probably suffered an injury. Most running injuries are caused by overuse. There are 5 key contributing factors in overuse injuries.

To prevent overuse injuries that interfere with your running, follow this training advice:

Training Distances

Most runners use mileage goals such as the next half marathon or Crescent City Classic to get motivated. Having a goal in mind is a great way to stay focused, but make sure that you have the time to prepare for the event. Starting distances will be limited by your endurance. Beginners, increase your overall weekly mileage by about 10%. Advanced runners may be able to increase a little faster but should be careful. Beginners should limit their run training to 3 days per week.  Advanced runners can train up to 4 days per week. While this sounds conservative, it will likely land you safely at your destination.

Training Intensity

Altering training intensity is a great way to improve performance. When intensity increases, however, frequency must decrease. Limit yourself to 1 high-intensity running workout per week. Plan for 1 day at the track each week to work on speed, power, and stride length with short, measureable distances. Utilizing 1 high-intensity training session per week will allow your body to gain strength and power for better performance.

Muscular and Joint Imbalances

The repetitive nature of running lends itself to tight calf muscles, hip flexors, and low back extensors, among other areas. As these muscles become shortened and tight, the opposing muscles become lengthened and weak. These imbalances cause alterations to the running form and can lead to injuries. Work to stretch these shortened muscle groups regularly after running. Also work to strengthen opposing muscle groups to keep good muscle and joint balance.

Adequate Rest

Many runners run too hard and too fast. They get inspired, love the feeling they get after running, and over train. Rest is one of the most important aspects of training. Your body needs time to rest and re-build from the stress of running. Beginners should limit running to 3 times per week, advanced runners no more than 4 times per week.

Recovery

Proper recovery includes physical rest, proper nutrition, and hydration. If you are going to be training, your body needs the tools to help you recover: nutrition supplements, a healthy diet, protein, and water. A registered dietitian is a good source to learn more about foods essential to recovery.

Overuse injuries will really cramp your style- they are difficult to heal and often interfere with your training. Avoid overuse injuries!

For more information on running, overuse injuries, and training techniques like us on Facebook, follow us on Twitter, or contact our office.

Image credit: San Diego Shooter


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filed under Overuse injuries, Run Training, Running, Sports injury, post-run recovery.

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Performance Training – How to Identify Overtraining Injuries

posted on August 30th, 2011, by Rich. Comments Off posted so far.

Too much of a good thing might not be great. Many of you have taken the challenge to get in better shape, compete in a sport or competition, or reach for personal fitness goals. We applaud you for your effort and think it is great! We encourage our clients daily to reach for their goals. Unfortunately, some find injury and setbacks due to overtraining.

Overtraining occurs when we push too much, too fast , and for too long. Each workout puts stress on the body. That stress stimulates the body to to respond by rebuilding the tissue stronger. The body is very good at responding to the stresses we put on it. The problem comes when the breakdown process of the exercise or activity, outpaces the bodies ability to heal and recover. When this occurs, injury, performance lulls and even illness can follow. Often, our minds are ahead of our body’s abilities.

Are you training and having any of the following symptoms?

1) Mood changes.

2) Persistent aching in the joints and muscles.

3) Increased frequency of illness.

4) A drop in performance level.

5) Drop in enthusiasm or passion for the activity.

6) Loss of sleep.

If so, you may be suffering the effects of overtraining. The key to avoiding the performance training injuries is to recognize the warning signs. Although we may be working out with good intentions, it is easy to fall into the trap of overtraining. We adopt the “if a little bit is good, more must be better” philosophy. A little success breeds the drive for more. So we push a harder expecting greater improvement only to find the opposite. Unfortunately, improvement takes time. Our bodies have limits, depending on our current level of conditioning, age, and ability. No matter what the activity, knowing the right amounts to push or train is important. Recognize the signs of overtraining, and train smarter and more effectively.

If you would like more information on performance training and how to train efficiently and effectively, please contact our office, or respond through the comments section.

For more tips like these just follow Baudry Therapy Center on Twitter, or like Baudry Therapy on Facebook.

Rich Baudry

Photo credit: VinceHuang

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filed under Aches and Pains, Exercise, Overuse injuries, Performance Training, Sports injury.

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