Injury Prevention JaneAnn Meehan Chartered Physiotherapist Athletics Ireland

Injury Prevention Jane-Ann Meehan Chartered Physiotherapist Athletics Ireland& Physio 4 u Oranmore Jane-Ann Meehan 10 th Oct 2010

Layout Common Injuries Injury Prevention Footwear Stretching Advice& Questions Jane-Ann Meehan 10 th Oct 2010

Sever’s Disease Ankle pain, in the achilles area after running. Sore at the start then warms up but returns once running is ceased. Causes: Poor stretching technique, Flat feet, excessive use of spikes, excessive jumping, inadequate warm up, growing. Treatment: Specific achilles& calf stretches, footwear advice, orthotics if required, lace shoes correctly, ice, rest, get out of spikes unless in competition Jane-Ann Meehan 10 th Oct 2010

Osgood- Schlatters Disease Pain on the knee with a boney lump. Same presentation as sever’s disease. More common in boys. Cause: Tight Quads, not stretching, weights, growth plates, flat feet, poor footwear. Treatment: Time!!, stretching, ice, footwear modification, avoid weight training, squats, deep lunges. Pain localised to this area Jane-Ann Meehan 10 th Oct 2010

Clicking Hip More common in girls, feel a ‘pop’ or ‘click’ on the outside of your hip or just in front of your hip. Causes: Iliotibial band tightness causes a click on the outside of the hip, hip flexor tightness causes a click on the front of the hip. Treatment: Stretching. Foam rolling of the Iliotibial band. Gluteal strengthening work- lunges, squats etc. Flexabilty is a big issue with these problems. Jane-Ann Meehan 10 th Oct 2010

Hamstring Injury Cause: simple tear when sprint or take off. A more complex injury can occur if you stop too quickly at the end of a speed drill. 2 types of injuries: concentric and eccentric Concentric: Rest, Ice, core stability, flexibility. Eccentric: Specific rehab needed including the above. . . most common in sprinters. Eccentric (lengthening) Concentric (Shortening). . . Jane-Ann Meehan 10 th Oct 2010

Shin Splints Causes: Poor footwear, tight calf muscles, wearing spikes excessively, poor glut (bum) muscle control. Treatment: Modified rest- aqua jogging, ice, compression socks, footwear advice, orthotics, calf foam rolling and stretching ++. Two places; lower 1/3 of Inside of shin (footwear major issue) Upper outer 1/3 (calf main issue) Jane-Ann Meehan 10 th Oct 2010

Injury Prevention- 3 rules 1. Stretching and flexibility 2. Footwear: know your foot type- see a Chartered Physiotherapist who does gait analysis. Three types pronator, supinator, neutral. Different runners for each type. 3. Follow basic principles if you feel a niggle RICE, Rest Ice Compression Elevation. If stiff/ache then use Heat. Jane-Ann Meehan 10 th Oct 2010

Foot types Pronator (flat foot) suitable runners: Asics Kyano, Asic 2150’s, Sauchony Hurricane, Adidas Supernova, Nike Zoom Supinator (high arch) suitable runners: Asics Cumulus, Asics Nimbus. Neutral (Lucky person!): Adidas supernova glide, Asics Cumulus, Asics 1130’s Shoeguide. co. uk Jane-Ann Meehan 10 th Oct 2010

Static V’s Dynamic Stretching Does static stretching prior to activity improve performance? ? NO Static stretching actually decreases eccentric strength up to 1 hour after stretch& can decrease muscle power output by 9% up to 1 hr after. Static based stretching best after activity For older/ new to running a few static stretches followed by predominant dynamic is ideal. Ideal training programme: dynamic warm up followed by actual work out, finishing with cool down and static stretching. Jane-Ann Meehan 10 th Oct 2010

Dynamic Stretching Involves moving your body parts to gradually increase your reach, speed and movement. Do not confuse with Ballistic stretching which involves going beyond normal range of movement, this is appropriate in gymnastics but not athletics. No bouncing or jerking at end of your stretch. Useful websites: www. pponline. co. uk www. cmcrossroads. com www. scienceofsports. com Jane-Ann Meehan 10 th Oct 2010

Practical: Dynamic stretching Walking lunge High knee drills Heel kick drill Walking side lunge drill Carioca Military march Power skips Arm swing drill Jane-Ann Meehan 10 th Oct 2010

Dynamic Practical Jane-Ann Meehan 10 th Oct 2010

Static Stretching: cool down Know your muscles: Where is your Hamstring, Calf, Achilles, Quad, Groin, Iliotibial Band, Hip flexors? ? Quadricep Stretch: Bring your heel to your bum Jane-Ann Meehan 10 th Oct 2010

Stretching Hip Flexor Jane-Ann Meehan 10 th Oct 2010 Hamstring

Calf Stretches x 2 Deep calf muscles; back leg bent, heel on ground, feel it lower in calf. Jane-Ann Meehan 10 th Oct 2010 Standard calf; front leg bent, back leg straight, heel on ground.

Bum and Hip (often neglected) Glut’s& hip joint Iliotibial Band Piriformis Jane-Ann Meehan 10 th Oct 2010

Foam Rolling&injury prevention Jane-Ann Meehan 10 th Oct 2010

Any Questions? ? ? Any problems contact me at Physio 4 U in Oranmore 792871 Jane-Ann Meehan 10 th Oct 2010