 CARA
Super Clinic
 Injury Prevention
 May 30, 2015

D. Mike Kelly, PT; Emily Streit, PT
Who we are….
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An outpatient physical therapy company under the Select
Medical umbrella.
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35 Chicagoland locations
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Injury Hotline-(call: 866-TRY-NOVA or email:
[email protected])-we are your complete resource for
injury prevention and management. Free injury screens.
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Coverage at select training runs during the season.
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Post Race Stretching at the 20 miler in September.
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CARA’s Exclusive Physical Therapy and Athletic Training
Partner
What Every Runner Should Know
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CALL OR EMAIL THE INJURY HOTLINE-on your
shoe tag and in the CARA training booklet.
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Running form/ efficiency
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Theories of stretching- before versus after
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Static and Dynamic Stretches
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Runners Core exercise
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Balance exercises
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Running Drills
Running Economy
Running Economy: Oxygen Cost of Running at a
Particular Speed
Looking at Running Economy is Key: How to Most
Efficiently Use Oxygen and increase V02 Max
How Maximize Running Economy:
1.
2.
3.
4.
Utilize Mechanically Efficient Running Technique and
No Wasted Energy Moving Forward
Optimize the strength of Feet and Leg to recruit the
fewest muscles possible
Proper Postures and Breathing
Utilize Flexibility and Elastic Recoil to use Stored
Energy(which has no O2 cost)
Cadence
Bikers and Swimmers Have looked at this, now
runners are. Jack Daniels found that elite runners
in the 1984 Olympics all had:
Cadence: 180+/minute
Test: Run 30seconds, take number of times right
foot hits, multiply x2, take that number x2 again!
Cueing:
“Fast Feet”
“Light Feet”
Running Form Talking Points
Notice the slight forward lean
Running Form Breakdown
Head and Torso Posture: Look Ahead.
Straightens neck and back. Respiration improves.
Less Stress on Back and shoulders. Decreases
Overstriding. Also Relax Jaw
“Heads Up! Visualize That Finishline. Don’t stare
at the treadmill.”
“Run Tall”
Key Points to Form
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Head and Arm Position
High Cadence
Good Hip Angle
Relaxed jaw and shoulders
Slight Lean
Not overstriding
Vertical Displacement
Not crossing midline
Hip Stability
Strengthening-Where is the
science?
Lower Extremity Injuries: Is it Just About Hip
Strength? JOSPT 2010-articles from
Heidersheit, Powers, Ferber.
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Females with ITB often have same ABD
strength, but still with altered mechanics
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Pelvis and Trunk Stability also important factors
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Females studies more often than males, also
more frequent injuries reported
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Hip Strength definitely a factor in biomechanical
control and injury rehabilitation
Finding your Neutral Spine..
How do you find your neutral spine?
Lie on your back, knees bent and feet flat on the
floor. Flex and extend your spine through full
motion. Then find the most comfortable position in
between both end ranges. This is your Neutral
Spine!
NovaCare Rehabilitation
Engaging your TA…
How to engage your Transverse Abdominus…
Find the protruding bone on either side of your pelvis
and
slide your index fingers in one half inch. Then,
pull your belly button towards your spine while
pulling your pelvic floor towards the rib cage. Pelvis and
rib cage should not move. Your head should stay in one
place (this contraction is NOT like a crunch.)
NovaCare Rehabilitation
Core Exercises in Neutral
Spine
PROGRESS TO:
1.Prone Plank with Toe Taps
2.Bridge with Alternate
Leg Kicks
3.Side Planks
NovaCare Rehabilitation
Strengthening…
Good Mornings
Good Mornings
NovaCare Rehabilitation
Strengthening…
Chair Squats
Chair Squat with Calf
Raise
NovaCare Rehabilitation
Strengthening…
Cone Pick Ups
Rose Wall Slides
NovaCare Rehabilitation
Strengthening…
Bridges
Advanced Bridges
NovaCare Rehabilitation
Strengthening…
Plank
Side Plank
NovaCare Rehabilitation
 Gain
Range of Motion without Pain
 Stretch
 Our
Fascia, Not Just Muscle
bodies move in every direction
 Wakes
up your nervous system
NovaCare Rehabilitation
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Wake Up Your Muscles!
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Use dynamic stretches to warm-up and prime your
muscles for the race
Increase Blood flow
5 KEY DRILLS:
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Knee to Chest Walk – back, gluteals, piriformis
Russian Walk - hamstrings
Cross-Over Russian Walk - ITBand
Quad Reach Walk – quad, hip flexor
Inchworm- calves, hamstrings
NovaCare Rehabilitation
Knee to Chest Walk
Hamstring Walk
NovaCare Rehabilitation
Cross Over Walk
Quad Reach Walk
NovaCare Rehabilitation
Inch Worm Walk
Inch Worm Walk
NovaCare Rehabilitation
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Help Your Muscles Recover!
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Your muscles need this stretch to prepare for the
next run
Reduce post running soreness and help maintain
normal muscle length
6 KEY STRETCHES (these are in your training booklet
 Calf Stretch
 ITband
 Quad
 Hip Flexor
 Hamstring
 Piriformis
NovaCare Rehabilitation
Static Stretching…
Gastrocs
Soleus
NovaCare Rehabilitation
Static Stretching…
ITB
Hamstring
NovaCare Rehabilitation
Static Stretching…
Hip Flexor
Quadriceps
Piriformis
NovaCare Rehabilitation
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Foam Roll – helps massage muscles and release
fascial/connective tissue restrictions.
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Moji 360 Massage tools-Used at NovaCare
Clinics.
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The “Stick” – helps roll out muscle restriction by
targeting groups of muscle fibers
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Tennis Balls/Hand-Held Massagers – helps target
trigger points
NovaCare Rehabilitation
ITBand Syndrome
Shin Splints
NovaCare Rehabilitation
Quadriceps
Calves
NovaCare Rehabilitation
Piriformis
Plantar Fascia
NovaCare Rehabilitation
When should someone get
medical care?
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Can’t Hop on 1 Leg, or more difficult than opposite side
Pain Greater than 2-3 Weeks, Definitely at 4 Weeks
Limping, gait deviations or compensations during run
Unable to complete your run
Basic Tips…
 Ice
 Nutrition
 Rest
 Injury
Hotline (866-TRY-NOVA
or [email protected])
NovaCare Rehabilitation
BASIC TIPS…
All exercises are located in the
CARA Training booklet. You
can also find them on our
facebook page!
www.facebook.com/novacarechicago
Thank You
and Good
Luck!
Questions?