How to running Information

Let’s face it…too many runners are injured every year.

Of the millions of people in the United States who run
either recreationally or competitively, over 50% will
suffer some sort of running injury just this year alone!

The types of injuries most runners suffer from include
shin splints, knee pains, lower back pains, Iliotibial
Band Syndrome, Plantar Fasciitis, Neuroma, Iliopsoas,
pulled hamstrings, and Piriformis Syndrome.

I won’t even go into the detailed descriptions of all of
these because it hurts to even think about them.

But if you follow some simple running tips, then you can
avoid most if not all of these injuries.

I have run consistently between 10-30 miles a week for
the last four years, run 6 marathons, and numerous 10K’s,
without having one injury by following these simple running
tips.

Tip #1: Give your Body Rest

After doing any kind of hard run, you must rest for 48 hours
in orderto give your muscles time to rebuild. Running is an
impact sport and creates micro-tears in your muscles,
ligaments, and tendons.

In order to rebuild, your muscles need time away from running.
I personally never run the day after a hard run. Bodybuilders are
religious about resting to build muscles, and you should be too.

I have run with far too many runners who ran every day in their
younger years and now cannot run at all because they blew out
their knees. Our president, George Bush, ran four miles every day
and now can only mountain bike because of his bad knees.

Tip#2: Run in new Running Shoes

The last time I suffered shin splints, I was running cross country
in high school. in my father’s old running shoes. Hmm, I wonder
why I got shin splints?

The fact is the support in running shoes breaks down
significantly after 500 miles. Then you take a lot of impact
on your whole body.

So replace your shoes after 500 miles or three months, whichever
comes faster. Your knees are worth it.

Tip #3: Do long slow runs on the weekends

Long slow runs build your aerobic capacity in your legs. This means
your body learns to produce more energy and clean out the waste,
lactic acid, more efficiently. So running becomes more comfortable
and you don’t have to work so hard in order to get a good running
workout in.

Plus slow runs produce less impact on your joints, which means
less injuries. I do a long run every weekend for years. This is
especially necessary for marathon training.

Tip #4: Go see a doctor if you do have any strange aches or pains

My brother thought he was suffering from heel pains. He spoke to
a doctor and found it was actually Plantar Fasciitis, inflammed
tissue in the foot. Now he can start the proper treatment which
clearly involves rest from running. After this he can go back to
running.

Far too many runners continue running with pain in their bodies.
If you feel any pain, then you need to see a doctor. You might
need to see a specialist. Do what it takes to learn why you have
pains. Running should not be painful rather it should be joyful.

Tip#5: Run on natural surfaces

I met a guy a month ago who has run over 150 marathons. I asked
him how he has done all that running injury free and he told me
“by running on natural surfaces”. He told me he does most of his
runs on grass, trails, or soft surfaces. This creates less impact
obviously than running on concrete or asphalt or treadmills.

So find a trail and go run on it. Not only is it better for your legs but
you will be running with plants, trees, birds, and the glory of nature.
Sure beats dodging traffic.

So try some of these tips and they will allow you a lifetime
practice of running. While running the Catalina Marathon a month
ago, I ran by a couple both 90 years old. I told them, “I want to do
what you’re doing when I am your age.”

You too, can run to your later years if you follow some basic principles.

*************************************************************

Gary Smith coaches runners to run injury free and joyfully.
Improve your running this year by signing up for
his free newsletter at:
http://www.runwithjoy.com

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Fact: forty-two percent of all injuries from overuse affect the knee joint, and runner’s knee (a.k.a. patellofemoral pain syndrome or PFPS), is the most common injury among runners.

PFPS can effect both knees, though more commonly it is more painful in one knee. According to the British Journal of Sports Medicine PFPS hinders more young and active people, and twice as many women as men. This is most likely because women tend to have wider hips, resulting in a greater angling of the thighbone to the knee, which puts the knee cap under more stress. The symptoms of PFPS are caused by the irregular tracking of the patella (kneecap) in the femoral groove.

What are the common symptoms of PFPS?

The most common complaint of those suffering with PFPS is tenderness behind and around the knee. Some also experience pain on the posterior side of the knee capsule as well. Instability and cracking could also be signs of PFPS. Although symptoms will be different in each case, running on hills and uneven surfaces often aggravates PFPS symptoms.

What are possible causes of PFPS?

Determining a single cause of your knee pain can be quite difficult. A good approach to eliminating your pain is having your knee assessed by a physical therapist. Anterior knee pain could be a biomechanical problem. Biomechanical issues that may be causing your pain include: excessive internal rotation of your hip, your knee cap may sit too high or too low in its groove, worn cartilage in the knee joint which reduces shock absorption, high arches of the feet providing less cushioning and flat feet, or knees that turn in or out excessively can pull the patella sideways. There could also be muscular issues contributing to your PFPS. Tight hamstrings and calf muscles, in particular, can put excessive pressures on the knee. Weak quadriceps muscles can also cause the patella to track out of alignment, creating painful friction and rubbing.

What can I do to help with PFPS?

A good physical therapist can perform a thorough assessment and determine what factors could be contributing to your knee pain. They would also evaluate your running stride while running on a treadmill to determine if there are any problems with your running technique and gait which may be the culprit of your pain. Treatment will likely consist of exercises to focus on correcting existing muscle imbalances and improving strength in weak muscles. You will also perform a flexibility program for the hamstrings, calves and hip flexors, and education on proper footwear and referral for orthotics to correct your foot positioning, if necessary. The rule is if your feet have good form, your knees will follow.

Some smart ways to prevent PFPS is to try running on softer surfaces like grass or trails. Also, don’t do too much. Increasing your weekly mileage more than ten percent each week is too much. And lastly, running on hills can be good for your heart but hard on your knees; make sure to introduce a hill routine slowly! For the best advice contact a good physical therapist who can analyze your running gait and provide strengthening exercises to prevent future pain in your knees.

Susie Goodridge PT, CSCS, is a five time marathon runner, and has first hand experience with patellofemoral pain syndrome. Through her treatments for knee pain in Los Angeles Physical Therapy patients, she has developed techniques in assessing and treating pain caused by running.

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Runners with high arches are at increased risk for suffering stress fractures, small cracks in the bones of their feet and lower legs; and those with low arches are at increased risk for knee cap pain.

When you run at six miles per hour, your foot hits the ground with a force greater than three times body weight. The faster you run, the harder your heel strikes the ground. This force can break bones, damage joints and tear muscles. The human body is designed so you never land flatfooted when you run. You land on the outside bottom of your heal and roll inward toward the big toe. This helps to distribute the force of your foot strike throughout your foot and leg and protect you from injury. The further you roll inward, the greater the protection against this force. However, when you roll in too much, your lower leg twists inward excessively, causing your kneecap to rub against the long femur bone behind it and cause pain. This is called Runner’s Knee.

If you have pain behind the knee cap during running or walking, ask your podiatrist to look at your feet. If your arches appear to be flat, you usually will have a normal arch, but you roll inward so far that your arch touches the ground. Your treatment is to place special inserts, called orthotics, in your running shoes and to do special exercise that strengthen your vastus medialis muscle that pulls your knee cap inward.

If you develop pain in the medial side of your lower leg or your feet, your podiatrist will probably order a bone scan to check for stress fractures, small cracks in the bones of your feet. If you have stress fractures and high arched feet, you will need specially padded running shoes and have to learn to try to hit the ground with less force when you run.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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