Most of us that run are close to being fanatical about it. It’s addictive. With the addiction can come a sobering fact: Injuries! If you are a runner, you have probably experienced some kind of injury. If you haven’t, you are very lucky. I’ve had achilles tendonitis, knee pain, and back pain, all from running.
Many of you may be in training for various winter races such as the White Rock Marathon so I thought I’d seek some expert advice. I consulted with Rich Silliman, M.S.P.T., Founder of Orthopedic Manual Physical Therapy Institute of Dallas. Rich is a Master’s-degreed Physical Therapist who works with high-level athletes in the NFL, NBA, Major & Minor league baseball, PGA golfers, collegiate and high school athletes, runners for Team Nike, Ironman Triathletes, as well as regular everyday athletes like many of us.
I’ve been to Rich for many of my sports injuries and he is amazing! Physicians from all over send their patients to him for rehab as his technique of manual physical therapy is extremely unique.
According to Rich, lately he is seeing many runners with knee pain. The reason? He says most of the knee pain is a byproduct of a muscle imbalance of the hip complex. “Hip rotators are the most overlooked when it comes to this injury. Weak hip rotators influence the knee position at heel strike during running,” Rich says. “In addition, the Gluteus Maximus, the Gluteus Medius weakness and Iliotibial Band (ITB) get tight and begin to cause excessive rotation on your femur and/or pelvic obluity and subsequent sacroiliac joint dysfunction that causes the knee to hurt.”
The IT band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles in the thigh. The glute muscles, well, you know where those are! This is a classic case of the hipbone’s connected to the knee bone…..a definite cause & effect.
Rich initially rules out any stress fracture and any structural abnormalities (i.e. cartilage or ligament damage) in a patient, then in a team approach with the patient’s sports medicine doctor, prescribes various rehabilitation that may include manual physical therapy, stretching and various strengthening exercises.
“Stretching for runners is essential,” says Rich. “I also think it’s more important to stretch after a run, not before. Muscles are warmer after a run and this helps prevent injury.”
Here are some of Rich Silliman’s top injury prevention tips for runners:
- Hip rotator & gluteus medius strengthening
- Stretching of the hamstrings & IT Bands
- Core strengthening exercises (this also stabilizes the back)
- Wear appropriate footwear
- Allow enough recovery time between runs
Remember, often the injury is because of a muscle imbalance, so stretching what is tight and strengthening what is weak is is extremely important to not only get rid of the problem, but more importantly, to keep it from coming back and becoming a chronic recurring problem.
For more information, visit Orthopedic Manual Physical Therapy Institute of Dallas at:
http://www.orthopedicmanualphysicaltherapy.com/index-2.html
Any comments from the runners out there? By the way, you don’t have to be a runner to benefit from these tips–these are helpful no matter what activity you are involved in.
Have a great run!
