Marci Schmiege MBA, CPT State of Nevada Health & Wellness Coordinator W

INJURY PREVENTION

Common Training Errors that Lead to Injury Old or Improper Shoes The Terrible Toos Poor Core Stability Poor Flexibility Not Cross Training Inadequate Rest & Recovery Poor Diet and Dehydration

THE TERRIBLE TOOS “too much” “too soon” “too often” “too fast”

Common Injuries Plantar Fasciitis Patellofemoral Pain Syndrome Achilles Tendinitis Rotator Cuff Tendinitis

PLANTAR FASCIITIS Heel Pain that is caused by inflammation of the plantar fascia: a thick fibrous band that connects the heel bone to the toes, and supports the arch of the foot Classic Sign= Morning Heel Pain Check Shoe Wear and Mileage Calves, Hamstrings=“too Tight”

Patellofemoral Pain Syndrome Pain at the anterior or medial knee, close to the knee cap/ patella Classic Sign= Stepping Stairs Runner’s Knee Hamstrings and Quadricpes=“too imbalanced”

Achilles Tendinitis Inflammation of the Achilles tendon at the posterior ankle, the tendon that connects the Gastrocnemius and Soleus to the Calcaneus (the heel bone) Overuse=“too much” Tight Calf Muscles Running on Hills Improper footwear

Rotator Cuff Tendinitis RTC responsible for stabilizing the ball in the Socket. Inflammation and impingement of the tendons of the rotator cuff muscles of the shoulder Classic Sign= Pain at Night Front and Rear Shoulder Muscles=“too imbalance, overuse of Front

The Rotator Cuff

The Top 10 Tips to being “Proactive not Reactive” 1. Proper Gear 2. Watch your Form 3. Get Stronger ! …….In your Core 4.Add some Balance 5.Maintain a Healthy Weight 6.Eat Right 7.Drink Right 8.Stretch 9.Rest & Recover 10. R.I.C.E.

1. Proper Gear Copyright © 2010 Pearson Education, Inc.

2. Proper Running Form 1.Slight lean forward 2. Arms flexed at the side swinging forward and backward 3. Head facing front approximately 20 meters 4. Straight and Upright posture (Strong core Muscles) 5. Lift your feet (flex your knees) after foot push off 6. Avoid overstriding 7. Swing thighs forward and land on your Forefoot (if not Midfoot)

2. Proper Foot Strike Heel/Midfoot Strike: long distance, heel pad to absorb impact forces Forefoot Strike: Sprint and short distances

The Powerhouse of the Body!

Get Stronger... In your Core!

3. The Core In addition to being the source of powerful,centered movement, the core muscles also provide a strong base of Stability The muscles of the core hold the body stable and balanced, whether it is stationary or in dynamic motion All movement, even of the extremities, begins in the body's core Imbalances or malfunctions in the core will lead to problems in the extremities For proper movement, the core muscles must stabilize before the extremities mobilize

Core Stabilization Strengthens the abdominal obliques and the hip abductors while challenging the body’s ability to balance

Core Stabilization Great strengthening exercises for the glutes, abdominals, hamstrings, and hip abduction

4. BALANCE TRAINING Why Balance Training? Improved kinesthetic awareness enhances motor control Improves the response time between the neural stimuli and the muscular Decreased risk of injury or re-injury Typical Tools Used in Balance Trainin None! One-Leg, One-Arm Rocker/Wobble/Tiltboard Swiss Ball BOSU Foam/Airex Pad

4. Balance Training

5. Maintain a Healthy Weight “Injuries are more common in overweight individuals. The risk goes up the more overweight” -US Health and Human Services

“The best way to increase the speed of a car is to increase the horsepower of the motor”

6. Eat Right What “Eat meat and vegetables, Nuts and seeds, Some Fruit, Little Starch No Sugar” -Greg Glassman When “Eat before you’re at a hunger 8.” “Stop eating when you’re at a full 7”. How Much “Keep Intake to levels that will support exercise, Not body fat”.

6. Bodies cannot perform on fumes Don’t skip! – Brain needs fuel – Stress on the body if you exercise in a fasting state Carbohydrate and Protein are primary sources of fuel Protein is important for repair The goal of intake should be 1 gram per pound of body weight

7. Drink Right What When How Much

The Most Essential Drink Dehydration decreases PERFORMANCE

7. Drink Right Are Sports drinks good for you? What is the best Sports Drink? _______ eats away at Muscle Mass!

8. DOES STRETCHING HELP PREVENT INJURIES? A 2004 Meta-analysis by the US Centers for Disease Control and Prevention concluded that there was no statistically significant decrease in the risk of total injuries among those who stretched before exercising Insufficient Evidence to either encourage

8. Stretch Chest Deltoid Calf Hip Flexor Hamstring Quadricep Hip Flexor Low Back Hamstring Hip Abductors

Exercises To Decrease the Strain on Your Back –Lie on back, knees bent, feet flat on floor –Raise knees toward chest –Place hands under knees & pull knees to chest –Do not raise head –Do not straighten legs as you lower them –Start with 5 repetitions, several time a day

–Lie on stomach, hands under shoulders, elbows bent and push up –Raise top half of body as high as possible –Keep hips and legs on floor –Hold for one or two seconds –Repeat 10 times, several times a day. Exercises To Decrease the Strain on Your Back

9. Rest & Recover

10. Acute Injury

STAY INJURY FREE Be ProActive and not ReActive Check your….shoes Cross Train! Follow the 10% Rule Get stronger, especially in your core! Balance Training Don’t Ignore Stretching Use R.I.C.E. Seek Help and don’t wait too long

Questions? w MARCI SCHMIEGE HEALTH & WELLNESS COORDINATOR WILLIS.COM