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Injury prevention for the high school cross country & track athlete

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Susie Fagerholm, DPT
www.run-pt.com

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Injury prevention for the high school cross country & track athlete

  1. 1. Susie Fagerholm PT, DPT January 13th 2017 INJURY PREVENTION FOR THE HIGH SCHOOL CROSS COUNTRY & TRACK ATHLETE
  2. 2. Injury Prevention Program 0 5 10 15 20 25 2011 2012 2013 2014 2015 2016 % Injury Rate at End of Season % Injury Rate
  3. 3. Injury Prevention Program IHS Cross Country  Summer training  Beginning of Season  Middle of Season  End of Season  2 Week Break IHS Track Mid-Long Distance  Winter Track Training  Beginning of Season  Middle of Season  End of Season  2 Week Break
  4. 4. Injury Prevention Program  Variety is key  Education to the parents & kids  Specifically educate & instruct runners that are injured  Be specific to each running level  Pre-Season training  Outside resources: i.e., physical therapist, athletic trainer, nutritionist  Key strengthening exercises, core, stretching, proper gait mechanics
  5. 5. Typical Running Injuries: The Track Athlete  Sprint Athlete: Less than 800 meter distance  Shin Splints  Plantar Fasciitis  Hamstring Strain/Tear (Lower thigh)  Quadriceps Strain/Tear  Calf Strain/Tear  Achilles Strain/Tear
  6. 6. Typical Running Injuries: The Track Athlete  Middle & Long Distance Athlete: At least 800 meter distance  Shin Splints  Illiotibial Band Syndrome  Patellofemoral Pain Syndrome (Runners knee)  Hamstring Strain (Middle and upper thigh)  Plantar Fasciitis  Achilles Tendinitis  Stress Fracture
  7. 7. Injury Risks  Short distance vs mid- long distance  Female  Novice vs veteran  Prior Injury  Multiple sports  Participation in too many T&F events  Running biomechanics/alignment  Nutrition  Surfaces  Increasing speed, distance, frequency  Environmental factors  Shoes  Inserts
  8. 8. How to prevent running injuries  Pre-season training  Slowly build first 2 weeks of season  Variety  Surfaces  Progression  Running Shoes & Shoe Inserts  Sprinters  Mid-long distance  RICE  Nutrition  Education
  9. 9. Injury Prevention: Specific Runner Exercises  Important for core/hip and lower extremity strength and stability  SPRINTERS  More resistance with less repetitions: 2-3 sets of 6-8 reps  Penguin Walks  Kick backs  Hip abduction (10-15 sec holds)  Crab walk  Single leg step up holds on stair  Lunges  Squats  Single leg squats on curb or stairs
  10. 10. Penguin Walks
  11. 11. Kick Backs Hip Abduction
  12. 12. Crab Walk
  13. 13. Single Leg Step-Up Lunge
  14. 14. Squat Heel Tap Down
  15. 15. Injury Prevention: Specific Runner Exercises  MID-LONG DISTANCE  Body weight with more repetitions: 3 sets of 15-20 reps  Penguin walks  Hip abduction (5-10 sec holds)  Crab walk  Clock Exercise  Step ups with holds  Runner Pose  Bridging  Pendulum
  16. 16. Penguin Walks
  17. 17. Hip Abduction Crab Walk
  18. 18. Clock Exercise
  19. 19. Single Leg Step-Up
  20. 20. Runner Pose
  21. 21. Bridging Pendulum
  22. 22. Interactive Lab!!!
  23. 23. Injury Prevention: Specific Core Exercises  Planks  Variations with lifting arms/legs and leg oscillations  Russian Twists  Full sit ups  Star  Superman  Leg lowering  Mule Kick  Glut bridge extension (leg lift, oscillations)
  24. 24. Plank Russian Twists
  25. 25. Full Sit-up Star
  26. 26. Superman Leg Lowering
  27. 27. Mule Kick Bridge w/ Leg Lift
  28. 28. Injury Prevention: Stretches  Dynamics  Pendulums  Hamstring/Calf stretch  Penguin walks  Squats  Lunges  Cradles  Hip turnouts  Knee hug
  29. 29. Pendulum Hamstring/Calf
  30. 30. Penguins Squats
  31. 31. Lunge Cradle
  32. 32. Hip Turnout Knee Hugs
  33. 33. Injury Prevention: Stretches  Static  Hamstring  Calf  Quadriceps  Illiotibial Band  Adductor  Hip flexor  Outer Shin/front of shin  Hurdler  Piriformis
  34. 34. Hamstring Stretch Calf Stretch
  35. 35. Quad Stretch ITB Stretch
  36. 36. Adductor Stretch Hip Flexor Stretch
  37. 37. Outer Shin Stretch Hurdler Stretch
  38. 38. Piriformis Stretch
  39. 39. Agility Drills  Sprinters vs Mid-long distance  Two footed jog  Two footed jumping  One footed jumping  One footed balance & jumping  Tri-planar dynamics  Speed work  Forwards and backwards  Sagittal & frontal planes
  40. 40. Agility Drills
  41. 41. Rehabilitation Program for the Injured Runner  Rest  Ice  Compress  Elevate  The Pain Question  Nutrition
  42. 42. Effective Running Gait Mechanics  Proper width of stance  2-3 inches  Short stride length  Slight lean forwards  7 degrees  Push off with big toe & gluteus maximus  Forefoot/midfoot strike  Cadence: 180 steps/min  Tighten at lower abdominals & gluts
  43. 43. Questions?  Contact information:  Email: Susie@RunPT.com  Website: www.RunPT.com  Facebook: SusRunPT  Twitter: SusRunPT  Corpore Sano Physical Therapy: (Phone) 425 482 2453

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