1. Injury Prevention Jane-Ann Meehan Chartered Physiotherapist
Athletics Ireland& Physio4u Oranmore
Jane-Ann Meehan 10th Oct 2010

2. Layout Common Injuries Injury Prevention Footwear Stretching
Advice& Questions
Jane-Ann Meehan 10th Oct 2010

3. Sever’s Disease Ankle 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

4. Osgood- Schlatters Disease
Pain 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

5. Clicking Hip
More 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

6. Hamstring Injury
Cause: 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 eccentric
Concentric: 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

7. Shin Splints
Causes: 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

8. Injury Prevention- 3 rules
Stretching and flexibility
Footwear: know your foot type- see a Chartered Physiotherapist who does gait analysis. Three types pronator, supinator, neutral. Different runners for each type.
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

9. Foot types
Pronator (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

10. Static V’s Dynamic Stretching
Does static stretching prior to activity improve performance?? NO
Static 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 activity
For 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

11. Dynamic Stretching
Involves 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:
Jane-Ann Meehan 10th Oct 2010

12. Practical: Dynamic stretching
Walking lunge
High knee drills
Heel kick drill
Walking side lunge drill
Carioca
Military march
Power skips
Arm swing drill
Jane-Ann Meehan 10th Oct 2010

13. Dynamic Practical
Jane-Ann Meehan 10th Oct 2010

14. Static Stretching: cool down
Know 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

15. Stretching
Hip Flexor
Hamstring
Jane-Ann Meehan 10th Oct 2010

16. 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

17. Bum and Hip (often neglected)
Glut’s& hip joint
Iliotibial Band
Piriformis
Jane-Ann Meehan 10th Oct 2010

18. Foam Rolling&injury prevention
Jane-Ann Meehan 10th Oct 2010

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