RunSMART this Spring
OWATONNA, Minn. 02/13/2009-- Statement by Jason Jacobs, a physical therapist and certified athletic trainer with the Owatonna Hospital Center for Rehab & Wellness.
As the recent warm weather teases us of spring, the itch to lace up those running shoes and get outside lingers. Some people may be contemplating running a road race for the first time, such as the Owatonna Rotary Steele County Free Fair 4-Mile Run. Others may be resuming a program they’ve done for years just to stay in shape or to train for that monumental marathon. Whether you’re new to running, or a seasoned “die-hard,” running can lead to nagging soreness, new injuries and chronic pain.
Two common causes of running injuries: weakness and improper shoe selection
When there is weakness in one muscle group, another group of muscles has to take over more of the workload causing that group to be “over-worked” during a run. This can potentially result in overuse injury and muscle breakdown. For example, if your hip is weak, a person may compensate by leaning their trunk toward the weak side to keep their opposite hip from dropping when they run. This places increased stress on the back and hip and could result in pain.
Physical therapy can help identify weaknesses and correct them by retraining weaker muscle groups to do more of their work share. Physical therapy can also help detect tight muscles and advise in appropriate stretches to decrease risk of injury when running.
Selecting the right running shoe
The second cause of running injuries can be improper shoe selection. Choosing the best shoe can be essential in preventing running injuries. There are typically three types of running shoes: cushioned, motion control and stability/cushioned.
Generally, if you have a rigid foot (typically high-arched), a cushioned shoe is recommended to assist with shock absorption due to the foot’s lack of flexibility to distribute stress. In contrast, if your foot is too flexible and falls excessively inward into over-pronation (typical of the excessively flat footed), then a motion control shoe may be what you need to prevent your feet from collapsing.
In the middle of these two shoe types is the stability/cushion shoe for running. This type of shoe is for people who are more prone to having their feet slightly turn inward into pronation (flat feet) and they need some control, yet some cushion for shock absorption. A physical therapist is trained to perform biomechanical analysis and examine your foot type to provide you an appropriate running shoe prescription to help prevent injury or manage current ones.
So, as you’re lacing up your shoes to start your run ask yourself: Do my feet have the right shoe prescription? Do I have pain when running that doesn’t go away or has just started? If you answer yes to any of these questions, consult your physician before the injury escalates and ask about the RunSMART (Skilled Movement And Rehabilitation Team) program. Owatonna Hospital’s Center for Rehab and Wellness is partnering with Sister Kenny Sports and Physical Therapy Centers to offer this new program to residents here. This physical therapy program is designed for runners to prevent running injuries and assist those who have been injured or are recovering from orthopedic surgery.
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Related Links
RunSMART program
Sister Kenny® Rehabilitation Institute
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