Endurance Digest is an ever-growing collection of physical therapy based, injury prevention and training blog posts, video podcasts, and newsletters to support endurance athletes.
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A common question that I get in the medical field is “Will I get arthritis if I run?” Common sense would say yes but the research says otherwise. If addition, I rarely see individuals that used to be triathletes and runners undergo a total knee replacement. These clients are typically overweight/obese and inactive.
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Exercise Central has launched. This PT-created database is an ever-growing collection of stretching and strengthening exercises designed for the unique needs of endurance athletes. In time it will morph into specific programs that target specific goals and injury types. It’s like having your own personal physical therapist on retainer. Answers are only a click or e-mail away. New videos are being added regularly. Check back often or contact us if you don’t see what you’re looking for. Click here to check it out.
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In the running world, one big debate remains…should I land on my forefoot, midfoot, or heel? Which is faster? Which is safer? This is an important consideration because running injuries are very common. Some research suggests up to a 70% chance that a runner will experience an injury in a year. I don’t know about you, but I don’t want to become a statistic.
Show Me the Research
In the Journal of Strength and Conditioning, a study assessed the running details of the elite runners in the 2004 Sapporro International Half Marathon in Japan. A high speed camera was used to assess the landing pattern of 248 men and 35 female elite athletes.
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Dr. Diane Benizzi DiMarco (reprint)
The physical stress of parenting or caring for infants and young children can impart tremendous biomechanical strain. Parenting and care taking can be done by both genders but remains a female dominant task. Daily repetitive stress from tasks that require lifting the child or infant can compromises spinal integrity. Repetitive injury to the disc, zygapophyseal joints, muscles and ligaments of the spine can result from chronic lifting, twisting and torquing, and poor posture.
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1. Take 10,000 Steps a Day
Getting about 10,000 steps a day can make your body two years younger after just six months. Many people use the excuse, “I walk a lot at work.” If that is the case, buy yourself a pedometer and see how many steps you take during your work day. You can find a pedometer at just about any department or sports related store. Just mark down your step number every time you get home from work over the course of a week. If you averaged 10,000 steps per day, congratulations, you get enough walking at your job. Anything below 10,000 steps per day, get out and get those magic 10,000 steps per day. Whatever steps you need to make up, go for a walk. Just about anyone can do it and it doesn’t involve a gym membership.
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What do runners have in common with overweight people, pregnant women, people who wear Crocs and flip flops, and people who work in factories? Initially it may seem that these groups have little in common, but actually they often share four major characteristics. Each can experience extreme arch pain that is especially worse in the morning during the first several steps. Secondly, they may have pain at the arch when they walk after sitting for long periods of time. Lastly, they can have pain that progressively increases when walking or running for longer periods of time, or they can experience occasional heel pain. So what is the bond that unites these groups? Each group is at elevated risk for developing plantar fasciitis.
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“Processed foods not only extend the shelf life, but they extend the waistline as well.”
~ Karen Sessions
“If the doctors of today do not become the nutritionists of tomorrow, then the nutritionists of today will become the doctors of tomorrow.”
~ Rockefeller Institute
of Medicine research
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