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Jane-Ann MeehanChartered Physiotherapist
Athletics Ireland& Physio4u Oranmore
Jane-Ann Meehan 10th Oct 2010
LayoutCommon InjuriesInjury PreventionFootwearStretchingAdvice& Questions
Jane-Ann Meehan 10th Oct 2010
Sever’s DiseaseAnkle 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 10th Oct 2010
Osgood- Schlatters DiseasePain 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 10th Oct 2010
Clicking HipMore 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 10th Oct 2010
Hamstring InjuryCause: 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 eccentricConcentric: Rest, Ice, core stability,
flexibility.Eccentric: Specific rehab needed including
the above...most common in sprinters.Eccentric (lengthening)Concentric (Shortening)......
Jane-Ann Meehan 10th Oct 2010
Shin SplintsCauses: 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 10th Oct 2010
Injury Prevention- 3 rules1. 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 10th Oct 2010
Foot typesPronator (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 10th Oct 2010
Static V’s Dynamic StretchingDoes static stretching prior to activity improve
performance?? NOStatic 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 activityFor 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 10th Oct 2010
Dynamic StretchingInvolves 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.ukwww.cmcrossroads.comwww.scienceofsports.com
Jane-Ann Meehan 10th Oct 2010
Practical: Dynamic stretchingWalking lungeHigh knee drillsHeel kick drillWalking side lunge drillCariocaMilitary marchPower skipsArm swing drill
Jane-Ann Meehan 10th Oct 2010
Dynamic Practical
Jane-Ann Meehan 10th Oct 2010
Static Stretching: cool downKnow 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 10th Oct 2010
StretchingHip Flexor Hamstring
Jane-Ann Meehan 10th Oct 2010
Calf Stretches x2
Deep calf muscles;back leg bent, heel on ground, feel it lower in calf.
Standard calf; front leg bent, back leg straight, heel on ground.
Jane-Ann Meehan 10th Oct 2010
Bum and Hip (often neglected)
Piriformis
Iliotibial Band
Glut’s& hip joint
Jane-Ann Meehan 10th Oct 2010
Foam Rolling&injury prevention
Jane-Ann Meehan 10th Oct 2010
Any Questions???
Any problems contact me at Physio4U in Oranmore 792871 Jane-Ann Meehan 10th Oct 2010