Chiropractic Care Helps Runners Achieve Their Maximum Potential
The 2nd annual Ramble Run race is on Saturday May 12 at the Biltmore Park Town Square. We were a part of this race last year and are excited to be a part of it once again this year. We live in an active and healthy neighborhood and many of us run for all kinds of reasons.
Running offers numerous health benefits and is accessible to anyone with a good pair of sneakers. The intense euphoric feeling that most of us experience after a run is what keeps us motivated to continue running. Yet, running is a strenuous, repetitive activity that is hard on the body. The best way to keep on going injury free is to train properly, eat right, and keep the body in balance and alignment. Prevention is the best medicine.
Running is a repetitive motion sport that requires your body to undergo wear and tear at a much higher rate than non-weight bearing sports or everyday activities.
The foot contains 25% of the bones in the body, and the menisci (weight bearing tissue) bear 45% of your weight, the medial meniscus of the knee carrying the most.
Running requires that each leg and its composite muscles, joints, and ligaments withstand a force equal to seven to ten times more than that of walking.
This repetitive action can contribute to increased wear and tear and/or musculoskeletal injury. Properly fitted shoes, musculoskeletal and joint alignment, and nutritional support can minimize these issues.
There are four phases involved in the running stride:
1. Impact 2. Compression 3. Power 4. Float.
If you happen to be 10 pounds overweight and you run, it would be as if you were carrying 30-40 pounds of extra weight on your frame. This is one reason why so many 5’6”, 120-pound genetically gifted runners are so successful and tend to stay so injury free. Less impact, near perfect biomechanics and less compression means fewer injuries.
Due to the forward running motion, various muscle groups tend to overdevelop. The calf muscles develop more than the anterior shin muscles; the quadriceps muscles develop more than the hamstrings and the lower back muscles tend to develop more than the abdominal muscles. Eventually the most used muscles become overdeveloped in relationship to the least used muscles. As a result, various running related overuse syndromes can occur. The following list represents the most common problems that occur from the knees to the lower back:
1. Inner Knee Pain—The most common painful condition among runners is inner knee pain. It has many causes but a very common one develops from a condition called overpronation.
2. Outer Knee Pain—The second most common knee pain that runners suffer from is outer knee pain. Most commonly it is caused by an oversupination condition.
3. Patellar Tendon Pain—Much like a lever and a fulcrum, when the quadriceps muscle contracts, the patellar tendon is placed under tremendous stress. When the quadriceps muscle is inflexible, it will place the patellar tendon under an increased workload and it will begin to microscopically tear and swell up.
4. IT Band Syndrome—The IT band is the iliotibial band structure on the outer upper leg that travels from the outer ilium to the outer knee. IT band syndrome is fairly common in runners.
5. Piriformis syndrome—This is a generalized syndrome with pain in the gluteal area.
6. Lower Back Pain—Causes are weak abdominals, tight lower back and hams, leg length discrepancy, rotational misalignment of the lumbar vertebra, muscle imbalance, etc.
Most runners have a leg-length discrepancy. It may have developed from running facing traffic on angled highways or sidewalks or from running counterclockwise on tracks. IT Band Syndrome almost always occurs on the short leg side. The leg-length difference may also be pre-existing with causes unrelated to running. Chiropractic adjustments and specific exercises can help correct leg-length discrepancies.
Your running shoes can tell you a lot. When you look at the wear pattern, the outer heal should be slightly worn and the center of the forefoot should be slightly worn. Any deviation from that signifies the need for a prescription orthotics with modifications that address those imbalances.
Runners stand to benefit the most from chiropractic because of the grueling nature of the sport and it’s potentially detrimental effects on the joints of the foot, knees, and hips. Just like tires that can wear out quickly on a poorly aligned front end, the human body breaks down when it’s out of alignment. When this happens, it is called degenerative arthritis and can become permanent without care.
The average marathon runner will take over 21,000 steps to complete a race. With each driving stride, a vibration with a force of three times the athletes’ body weight will shock the runner. It is no wonder the world’s elite runners seek doctors of chiropractic as part of their training. By gently realigning the bones, prescribing specific exercises and nutrition, and fitting for custom orthotics when necessary, chiropractors minimize down time and help them perform at their peak.
Running is the easiest and most popular ways to stay fit. It is also one of the easiest ways to develop an injury. The best ways to avoid running injuries is to prevent them. A few ways to do this is to:
- Stretch – – learn a basic stretch routine and follow it before and after a run
- Wear proper footwear and replace shoes as needed;
- Avoid overtraining and build your mileage gradually
- Cross train and work out the opposing muscle groups to prevent overuse syndrome
- Keep your body in proper alignment through regular Chiropractic care.
Keep up the hard work and enjoy the many benefits running brings to our lives. We hope to see you out on the trails! – Dr. Michael Masterman, Chiropractic Physicians at Biltmore Park