Marathon Preparation

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Carl Gustafson PT, AT, CSCS, co-owner of Sports and Physical Therapy Associates with 14 locations in the Boston, MA area shares his insight on preventing common running issues when training for a marathon.

Transcript of Marathon Preparation

  • 1. Marathon Preparation UtilizingTherapeutic Exercise andStretchingby Carl Gustafson PT AT CSCS Sports and PT Associates

2. Marathon Defined: Long distance race 26 miles 385 feet, A Difficult Undertaking, A test of endurance Encarta World 3. Overtraining :a lack of Recovery totraining NSCA ?? or Micheli, Childrens Hospital found that Dancers who danced greater than 12 hours per week were significantly more prone to injury Gustafson, SPTA with Boston Skating Club found a significantly greater chance of injury with skating greater than 20 hours per week. 4. Under conditioned: Lack ofPhysical Conditioning NSCA? Are the injuries you sustain while training due to lack of overall conditioning? 5. Empirically when do the Wheelsfall off the bus??Novice Runners about 6miles10 k Runners 10-12 milesExperiencedmarathoners usually dueto running >than 3Marathons per year 6. Micro vs. Macro Trauma Micro trauma small repetitive traumas resulting in tissue breakdown NSCA More Prevalent during Marathon Training Macro trauma 1 large event or trauma resulting in injury NSCA Training in Boston over the Winter BEWARE! 7. Strain vs. Sprain Strain Micro tears in muscle due to overload NSCA Sprain Tears in ligaments due to overload or overstretching NSCA 8. Tendinitis/Tedinosis Intrinsic Tendinitis Acute Inflammation of tendon due to lack of flexibility Witvrouw Extrinsic Tendinitis Acute Inflammation of the tendon due to external friction ( Shoe wear, Skate bite) NSCA Tendinosis A tendinitis that has lasted through the acute stage NSCA 9. Stress Fractures Need to see MD, PA or NP for DiagnosticTests to determine if present A stress fracture is a small crack in abone. Stress fractures often develop fromoveruse, such as from high-impact sportslike distance running or basketball AAOS 10. Gastroc-Soleous Strain /Achillestendinitis Acute gastroc Soleous Strain due to muscular overload NSCA Acute Achilles Tendinitis due to lack of flexibility and Strength NSCA Acute Extrinsic Tendinitis due to foot wear and or orthotics /heel cups in shoes NSCA 11. Gastoc Soleous/ Achilles rehab Short Term raise heel via Heel lift or Higher Heel counter in shoes, Dont stretch for 7-14 days but do progressive plantar Flexion gradually to full weight bearing. Then once full strength apply stretch. 12. Illiotibial Band Tendinitis Due to Lack of flexibility , strength and or friction NATA 13. Illiotibial band rehab Stretch Illiotibial Band(Long Tendon Not asimpressive a stretch) andRectus Femoris stretch Apply stress to tendon viaand step ups whichprogress to lunges 14. Patella Tendinitis Due to Lack of Flexibility of PatellaTendon Witvrouw 15. Patella Tendinitis Rehab Stretch Rectus Femoris,Quad and Hamstrings Apply Stress to tendon via knee extensions and step ups which progress to lunges 16. Low back pain Strain to Lumbar muscles and compression to facet joints from being in prolonged lordotic positions NSCA 17. Rehab exercises for Low back pain Reduce spasm andjoint compressionthrough directionalappropriateexercises Donnelson Stretch RectusFemoris, piriformisand hamstrings 18. General Muscle Achiness DOMS Delayed Muscle Onset Soreness NSCA Low Resistance Aerobic Training Bike or Elliptical NSCA 19. Cross Training If Injured utilize Cross training to continue to raiseaerobic endurance without the pounding andcompression of the street. NATA Utilize Treadmill, Elliptical or Pool 20. Modalities Therapeutic Agents to Stimulate Circulation and Decrease Swelling APTA Acute Inflammation from large influx in Running Utilize Ice Electrical Stimulation and Pumping massage APTA 21. Train Smart ! The Human Race Running a Race To Race for a Cure Everyone is a Winner THANK YOU !!