‘Run Training’ Archives

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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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Running With Purpose

posted on March 14th, 2012, by Taryn. Comments Off posted so far.

Two Sundays ago, many New Orleans residents spent their morning cheering on friends, family members, and co-workers as they raced to complete the Rock n Roll Mardi Gras Marathon and 1/2 Marathon. For many of the participants, this is an annual event, and for some, the accomplishment of a long sought-after goal. For members of the Leukemia and Lymphoma Society’s (LLS) Team in Training (TNT), the race had a much greater purpose.

I was fortunate enough to spent much of my morning in the finishing tent with members of the Mississippi/Louisiana chapter of the Leukemia and Lymphoma Society’s Team in Training. For those who are not familiar with this organization, LLS is the world’s largest voluntary health agency dedicated to blood cancer. Team in Training is the most successful fundraising campaign for The Leukemia & Lymphoma Society. The TNT program trains participants to run or walk a full or half marathon, while the participants agree to raise funds. The funds generated are used to support blood cancer research globally, and provide support services and education.

As a physical therapist, I have had the opportunity to work with the TNT runners for several seasons. I have watched people begin the program as novice runners and cross the finish line signed up for their next long distance event.  The Team in Training coaches and mentors are never short on encouragement, and because you are training in a group setting, there is always another runner that is on a similar fitness level. Perhaps the most encouraging aspect of running with TNT is when you meet the individuals, whose lives have been changed because of the medical research LLS has helped to fund.

The TNT tent was bustling with competitors, LLS staff and volunteers, but perhaps the most energetic presence in the tent came from a nine year-old boy named Quentin Murray. Quentin is this season’s Honored Hero. Quentin was originally diagnosed with ALL (acute lymphoblastic leukemia) July of 2008. Because of recent gains in research Quentin was able to receive a stem-cell transplant March 28, 2008 with cells taken from his newborn sister’s umbilical cord and placenta. Today Quentin is in remission, running and chasing his baby sister like any other healthy boy his age. His physicians are optimistic about his prognosis for the future. Quentin is just one example of the millions of people benefitting from the work of this organization.

Participating in road races is a good way to stay motivated and keep you focused to reach a goal. However, consider how much more motivated you will be if you are training and raising funds to cure cancer, or fight autism or Alzheimer’s. Find a cause you are passionate about and incorporate that in your journey when you commit to your next long distance running endeavor.

If you’d like to learn more about Quentin and his miraculous story, go here.

Taryn Cohn MSPT, COMT


filed under Run Training, Running.

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Prevent Running Injuries With Kinesiology Tape

posted on March 13th, 2012, by Rich. Comments Off posted so far.

During the Rock N Roll Marathon & 1/2 Marathon Expo, Baudry Therapy Center had the opportunity to work with the Spider Tech team in demonstrating kinesiotaping taping techniques. We saw runners of all shapes and sizes completing their final preparation for the marathon.  For these runners, the anticipation of the race was palpable. Runners came out in droves for last minute advice on race preparation.

Kinesiology tape can have the following benefits for distance runners:

  • it provides structural support to the muscles and joints,
  • it provides neurological support to improve muscle firing, and
  • it improves local circulation to reduce inflammation and muscle fatigue.

There are several brands of kinesiology tape, all with similar properties.

To find out if kinesiology tape could help you, call or stop by our office.

For more running tips see our blog, like us on Facebook, or follow us on Twitter.

Image via Flickr: hojusaram


filed under Run Training, Running, Sports injury.

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Prevent Injuries With Biomechanical Running Evaluations

posted on March 8th, 2012, by Rich. Comments Off posted so far.

After 19 years in physical therapy, one thing is clear- most distance runners will eventually suffer injuries. The repetitive nature of running significantly increases a runner’s chances for overuse injury. These injuries usually have underlying causes that could have been prevented. A biomechanical evaluation provides an excellent blue print of your body’s movement patterns and can provide a plan to avoid injury.

The 4 common factors that contribute to a running injury:

Muscle Imbalance

Running can result in muscle imbalances. Low back muscles, hip flexors, quads, and calf muscles become dominant and overpower the lesser-used, opposing muscles. These imbalances gradually cause deviations in running form and posture, leading to weak, vulnerable joints and muscles.

Joint restriction

Previous injuries, daily habits, and lifestyles can create limitations in joint mobility. Limitations in joint mobility or ROM, cause movement compensations. With compensation creases asymmetrical forces on the body lending itself to injury.

Postural weakness

Weakness in the core or postural muscles lends itself to overuse injury. Postural muscles provide stability for our limbs to move. Without postural stability, our limbs are vulnerable to all kinds of injuries.

Overtraining

Overtraining can be a source for injury. As we fatigue, our form deteriorates. When our form deteriorates, our bodies are at a much greater risk for injury. Trying to push too hard or run too long can do more to halt your progress than help you out. Know your limits and check your form while training.

Good news! With proper education and an understanding of the body mechanics of running, runners can limit and manage injuries. No runner wants to be told to lay off running!

A good biomechanical analysis of running, along with a functional movement screen, can provide a runner with great insight into injury prevention. Identifying the muscle imbalances, joint imbalances, and other limiting restrictions is the first step to a successful running plan. Without a plan, these factors may contribute to a running injury. Often these injuries could be avoided with a good biomechanical evaluation and intervention. A physical therapist is a great resource to manage the stresses of running, in order to keep you on the road.

If you love running, you owe it to yourself to develop a plan. Let our physical therapists provide you with the tools for success, and come in for a running evaluation. If you would like to schedule a biomechanical running evaluation, please contact our office. For more information on running, injury prevention, and training techniques like us on Facebook or follow us on Twitter.

Image via flickr: mikebaird


filed under 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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Good Read: The 10 Laws of Injury Prevention

posted on February 15th, 2012, by Taryn. Comments Off posted so far.

As a runner and physical therapist, I am constantly seeking out information on running. Some of the best running advice comes from Amby Burfoot, an editor for Runner’s World and the 1968 winner of the Boston Marathon. Amby consulted several experts to compile a great guide for runners, The 10 Laws for Injury Prevention.  This article is a good reference and offers information on topics like stretching, dynamic warm-ups and taping techniques. What initially attracted me to this article are the first two topics, “know your limits” and “listen to your body”.  As simple as it sounds, if we as runners were to follow these simple instructions, we could avoid a lot of unnecessary injuries.

Because running is as much about emotional wellbeing as it is physical, you may also want to check out Amby Burfoot’s book The Runner’s Guide to the Meaning of Life.  It is a quick inspirational read that I enjoyed quite a bit. Tell us, where do you get your running information and inspiration?


filed under Run Training, Running.

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Postural Exercises for the Runner

posted on January 18th, 2012, by Taryn. 2 Comments posted so far.

Typically, when we discuss injury or injury prevention as it relates to running our focus is mainly on the lower extremities.  However, what happens in the upper body is equally as important. Incorporating shoulder, neck and upper back exercises in your post-run stretching and general strengthening routine, can enhance not only your running performance, but also your overall posture and function in everyday activities.

As your distance increases, you are spending more time in the running-type posture, with shoulders slightly rounded head tilting forward and arms swinging repetitively. The problem with this body position is that is places undo pressure on the top of the shoulder and compromises mobility in the neck. As a result, some of you may have noticed intermittent discomfort in your neck or shoulders after a long run.

Below, I have listed some exercises that will help remedy this problem.  As we have discussed in the past with lower extremity injuries, the focus of these exercises is to strengthen the areas that are weak and lengthen the areas that are tight.  As is the case with most runners (and the general adult population) the anterior muscles of the shoulder and chest have a tendency to become short and tight.   The muscles between the shoulder blades tend to become long and weak.

The following exercises are designed to tackle both of these issues and enhance your postural strength for running and everyday life.

Pectoral Stretch

Use a foam roller or large rolled up beach towel to help stretch out your pectoral muscles

Place the roller along the spine supporting the head.  Bring arms out to your side with palms facing the ceiling.  Relax and hold this position for 3-5 minutes.

Prone Shoulder Blade Squeezes

Lie on your stomach with arms by your side, supporting your forehead with a towel roll.  Bring your shoulder blades down in the back and squeeze them together.  Hold 5-10 seconds each and repeat 10 times

Side-lying Trunk Rotation

Lie on your side with knees bent up towards your chest.  Rotate your trunk reaching your arm towards the wall behind you.  Hold for 15 seconds and repeat 3 times each side.

Seated Chin Tucks

Sit in a chair with feet flat on the floor, using good posture.  Bring your chin straight back creating a “double chin” appearance.  You should feel a stretch in the back of the neck close to the base of the head.

If you have any questions about your running fitness routine, give us a call.


filed under Run Training, Running, Sports injury.

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Ask Rich: How Can a Physical Therapist Help Train for a Marathon?

posted on November 22nd, 2011, by Rich. Comments Off posted so far.

Here is this month’s Ask Rich question:

QUESTION: “Recently Mitch Landrieu ran the NY Marathon. I heard that he enlisted the help of a physical therapist. Tell me, how can a physical therapist help train someone for a marathon? Can a PT help a beginning runner like me?”

Great question!

First of all, what a great representative for New Orleans! Mayor Mitch Landrieu completed the New York City Marathon wearing a Forever New Orleans t-shirt.

Not many people can just get up and run a marathon. It takes lots of training and preparation. Think about it, try hopping on one leg for 2 + hours and see how you feel. Now do it again with the other leg.  Imagine the pounding and the strains on your body. The mayor reportedly logged more than 600 miles on the road in preparation for the race. That’s a lot of wear and tear. How did he manage to handle this kind of stress?

Commitment, determination, and enlisting the support of professionals like physical therapist Gini Davis.

Training for a marathon not only means putting in the actual hours of training. Training also means preparing your body, nourishing your body, and healing your body.  Training professionals must consider factors like muscle balance, strength, flexibility, running mechanics, rest/recovery time, and also be able to handle the bumps and bruises along the way. The longer and harder the competition, the smarter and more efficient the training must be. Having a physical therapist in your corner to handle all of these issues is well worth it.

In addition to providing injury rehabilitation, physical therapists are uniquely trained to be experts in human performance. As such, therapists are well equipped to provide athletes with the tools needed to reach their goals. With years of education in human movement, physical therapists have the ability to address and consider a multitude of factors that will affect a runner.

So yes, physical therapists are absolutely the right team of professionals to help you reach your performance goals.

Time is too important for inefficient training. Enlist the experts to train smarter, not harder. For more information on running, training smart, and peak performance check out our Running FIT program. To find out how we can help you, contact us for a free consultation.

Congratulations to Mayor Mitch Landrieu and physical therapist Gini Davis for “pushing New Orleans up.”

Photo: Steve-h

filed under Run Training, Running.

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Running In New Orleans

posted on September 28th, 2011, by Rich. 1 Comment posted so far.

Soon we will have cooler temperatures, which is the perfect opportunity to start exercising outdoors or increase the amount you are currently training.  Fall and winter in New Orleans are ideal for running.

Here are a few great places to run in New Orleans:

1) Run a loop around Audubon Park (1.8 miles).

2) Run from Audubon Park to Lee Circle and back on St. Charles neutral ground (7.6 miles).

3) Run laps around the practice track at City Park (0.25 miles).

4) Run around the ponds and Museum at City Park.

5) Run along Bayou St. John.

6) Run along the levee at the lakefront (varies).

7) Run with a training group from Varsity Sports or Louisiana Running Company (they organize group runs throughout the city).

If you need more of a jump start to your running routine, check out our Running FIT program.

We want to know the great places to run in New Orleans. Let us know where you like to run!

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

Photo: jpo.ct

filed under Run Training, Running.

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