Prevention of Running Injuries

Prevention of Running Injuries

« Everything you must forget!»« Everything you must forget!»

Do you still believe in these

principles?

Do you still believe in these

principles?

The following is a summary of a conference that Blaise Dubois gave 10 years ago… and refutes today! If you still believe in these concepts and you would like to know why they are no longer appropriate, you can join us for a three day post-graduate course for health professionals in your region.

Warm-upWarm-up

• Jogging (5 to 20 minutes for warm-up)

• Static stretching

• Ballistic stretching

• Interval training

• Jogging (5 to 15 minutes for cool-down)

• Static stretching

• Jogging (5 to 20 minutes for warm-up)

• Static stretching

• Ballistic stretching

• Interval training

• Jogging (5 to 15 minutes for cool-down)

• Static stretching

Blaise Dubois - 1999

• Standing straight and tall with relaxed shoulders and elbows at 90˚

• Strike with heel and roll towards the forefoot then push off with the first toe

• Minimal pronation (controlled by the shoes and/or plantar orthoses)

• Stride not too long nor too short

• Standing straight and tall with relaxed shoulders and elbows at 90˚

• Strike with heel and roll towards the forefoot then push off with the first toe

• Minimal pronation (controlled by the shoes and/or plantar orthoses)

• Stride not too long nor too short

Ideal Running Gait Ideal Running Gait

Blaise Dubois - 1999

Training PeriodisationTraining Periodisation

In order to prevent injuries, it is essential to rest appropriately :

• One to two days of rest every week

• One week of low workout load every month

• Three to six weeks of complete rest annually

In order to prevent injuries, it is essential to rest appropriately :

• One to two days of rest every week

• One week of low workout load every month

• Three to six weeks of complete rest annually

Blaise Dubois - 1999

Impact = Stress = InjuriesImpact = Stress = Injuries

• A mass that hits a surface produces a force of impact proportional to the runner’s weight

• This impact force is decreased by running shoes

• A cushioning shoe will decrease the amount of stress on the body and therefore reduce the overall risk of injuries and especially arthroses of the knees

• A mass that hits a surface produces a force of impact proportional to the runner’s weight

• This impact force is decreased by running shoes

• A cushioning shoe will decrease the amount of stress on the body and therefore reduce the overall risk of injuries and especially arthroses of the knees

Force of Impact = Mass x Acceleration (60 tons of impact force/km of running!!!)

Force of Impact = Mass x Acceleration (60 tons of impact force/km of running!!!)

Blaise Dubois - 1999

PronationPronation

Is a combination of eversion, abduction and dorsiflexion of the foot

(The “collapse” of the foot upon weight bearing)

• Pronation is considered normal at +/- 16˚

• A “pronator” refers to a foot that “overpronates”

• A “supinator” refers to a foot that “underpronates”

Is a combination of eversion, abduction and dorsiflexion of the foot

(The “collapse” of the foot upon weight bearing)

• Pronation is considered normal at +/- 16˚

• A “pronator” refers to a foot that “overpronates”

• A “supinator” refers to a foot that “underpronates”

Blaise Dubois - 1999

PronationPronation

Overpronation has many negative effects on the biomechanics of the lower extremity.• “Collapsing” foot, dynamic valgus at

the knee, hip adduction...

Consequently, overpronation is the cause of many “biomechanical” pathologies

• Plantar fasciapathy, Achilles tendonopathy, medial tibial stress syndrome, patello-femoral syndrome, ilio-tibial band syndrome...

Overpronation has many negative effects on the biomechanics of the lower extremity.• “Collapsing” foot, dynamic valgus at

the knee, hip adduction...

Consequently, overpronation is the cause of many “biomechanical” pathologies

• Plantar fasciapathy, Achilles tendonopathy, medial tibial stress syndrome, patello-femoral syndrome, ilio-tibial band syndrome...

Blaise Dubois - 1999

Changing Running ShoesChanging Running Shoes

The choice of a running shoe should be made according to foot typeThe choice of a running shoe should be made according to foot type

TypeType Pronator Pronator (55%)(55%) NeutralNeutral (40%) (40%) SupinatorSupinator (5%) (5%)

NeedsNeeds Stability Stability ++ ++ Comfort Comfort Flexibility Flexibility Arch support Arch support Cushioning Cushioning + + Cushioning Cushioning ++++

CharacteristicsCharacteristics Last : Straight Last : Straight Semi-curved last Semi-curved last Curved last Curved last Thin heel Thin heel Cushioning Cushioning + + Cushioning Cushioning + ++ + Solid Solid heelheel Solid heel Solid heel Flexible Flexible

counter counter ++++ counter counter Neutral Neutral Antipronator Antipronator Neutral Neutral

TypeType Pronator Pronator (55%)(55%) NeutralNeutral (40%) (40%) SupinatorSupinator (5%) (5%)

NeedsNeeds Stability Stability ++ ++ Comfort Comfort Flexibility Flexibility Arch support Arch support Cushioning Cushioning + + Cushioning Cushioning ++++

CharacteristicsCharacteristics Last : Straight Last : Straight Semi-curved last Semi-curved last Curved last Curved last Thin heel Thin heel Cushioning Cushioning + + Cushioning Cushioning + ++ + Solid Solid heelheel Solid heel Solid heel Flexible Flexible

counter counter ++++ counter counter Neutral Neutral Antipronator Antipronator Neutral Neutral

Blaise Dubois - 1999

Orthoses

Pathologies

Biomechanics

Plantar OrthosesPlantar OrthosesPlantar orthoses are conceived to correct “abnormal” biomechanics in order to prevent or treat a musculoskeletal pathology of the lower extremity

Plantar orthoses are conceived to correct “abnormal” biomechanics in order to prevent or treat a musculoskeletal pathology of the lower extremity

Blaise Dubois - 1999

TendonitisTendonitis

The treatment of chronic tendonitis in a runner can be summarized by:

•NSAIDs (7 to 10 days) + Ice•Complete rest or reduced training volume •Transverse frictions and manual therapy to treat stiffness•Tendon stretching•High quality specialized cushioned running shoes

The treatment of chronic tendonitis in a runner can be summarized by:

•NSAIDs (7 to 10 days) + Ice•Complete rest or reduced training volume •Transverse frictions and manual therapy to treat stiffness•Tendon stretching•High quality specialized cushioned running shoes

Blaise Dubois - 1999

HydrationHydration

• It is important to drink at least 2 litres of water every day

• If a runner is confused at the end of a marathon, it is essential to quickly give him/her some water since he/she is certainly dehydrated

• It is important to drink at least 2 litres of water every day

• If a runner is confused at the end of a marathon, it is essential to quickly give him/her some water since he/she is certainly dehydrated

Blaise Dubois - 1999

Do you still believe in these

principles?

Do you still believe in these

principles?

To host the three day course, entitled “New Trends in the Prevention of Running Injuries” in your region, you simply need to visit the “Courses & Conferences - Host a Course” section on our website.

http://www.therunningclinic.ca/en/courses-conferences/host-a-course.php