Jane-Ann Meehan Chartered Physiotherapist Athletics Ireland& Physio4u Oranmore Jane-Ann Meehan 10th...

Jane-Ann MeehanChartered Physiotherapist

Athletics Ireland& Physio4u Oranmore

Jane-Ann Meehan 10th Oct 2010

LayoutCommon InjuriesInjury PreventionFootwearStretchingAdvice& Questions


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


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


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.


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)......


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)


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.


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


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.


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


Practical: Dynamic stretchingWalking lungeHigh knee drillsHeel kick drillWalking side lunge drillCariocaMilitary marchPower skipsArm swing drill


Dynamic Practical


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


StretchingHip Flexor Hamstring


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.


Bum and Hip (often neglected)

Piriformis

Iliotibial Band

Glut’s& hip joint


Foam Rolling&injury prevention


Any Questions???

Any problems contact me at Physio4U in Oranmore 792871 Jane-Ann Meehan 10th Oct 2010

Jane-Ann Meehan Chartered Physiotherapist Athletics Ireland& Physio4u Oranmore Jane-Ann Meehan 10th...

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