Logo Orthopedic Rehabilitation Specialists
HAND-CRAFTED PHYSICAL THERAPY IN MIAMI
Bruce R. Wilk, P.T., O.C.S. Director
8720 N. Kendall Dr. Ste. 206
Miami, FL 33176
tel. 305.595.9425
 fax. 305.595.8492
Home Sports Injuries Running Injuries Running Consult Pilates Articles Referrals Insurance Plans Staff
 

Bruce Wilk, PT, OCS 

The most common cause of running injuries are training errors. Training errors are a constantly changing target, but an easily avoidable training error is lack of a proper warm up before a workout. This means in order to run safely, runners need to get  enough blood to our legs.This takes time and is a learned skill. The fitter the runner is to running, the longer it takes for full vasodilation in their running musculature. During a triathlon, there is a challenge during the second transition of shunting blood from biking musculature to running.

Warming up simply means going easy before you go hard. For runners that find any running hard, such as newer runners or runners recovering from injury or fatigue, I use fitness walking for at least 10 minutes then use gliding. For other runners, I use gliding until the runner feels vasodilation.  Vasodilation can take 10 to 30 minutes depending on the runner's fitness level. The fitter runner takes longer.

For fitness walking techniques and gliding see below.

Figure 15-1 (M26)


Technique for
Fitness Walking
Starting position
1. Stand with “straight” posture.
2. Bend your elbows 90 degrees, keeping your arms close to your body.

Action
1. Walk forward with a fullfooted stride, keeping your body balanced and coordinated.
2. Maintain “straight” posture and balance.
3. Coordinate your armswings with your walking motion.

Mental Focus Statement
I will use my arms to balance my body on a straight foot, and push off through my big toe.
 

Figure 15-2  (M32)


Techniques for Glides
Starting position
1. Stand with “straight” posture.
2. Bend your elbows 90 degrees, keeping your arms close to your body.
Starting position
1. Stand with “straight” posture.
2. Bend your elbows 90 degrees, keeping your arms close to your body.

Action
1. Using a flatfooted stride, run forward slowly and smoothly.
2. Maintain “straight” posture and balance.
3. Keep your kickback straight, in line with your hip.
4. Coordinate your armswings with your running motion.

Goals
Achieve smooth and efficient forward motion, balance, and symmetry.
Mental Focus statement
I will use my arms to balance my body on a straight foot, and push off through my big toe for a straight kickback.


Back Top