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Archive for the ‘Running Injuries’ Category

RUNNING MYTH 9: SHOULD YOU TAKE ANTI-INFLAMMATORIES FOR RUNNING INJURIES?

MYTH Taking non-steroidal anti-inflammatory medication (NSAID’s) helps control excessive inflammation in the injured runner and promote an early return to running without detrimental effect to tissues. REALITY The inflammatory process is the initial phase in the body’s natural healing process after an injury from trauma or overuse. Taking NSAID’s inhibits this…

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Running Myth 8 – Does Running Increase your Risk of Arthrosis?

MYTH Running increases risk of arthrosis of the knee because the repeated impact causes irreversible damage to the cartilage. REALITY Several scientific studies have shown that arthrosis is no more common in runners than in non-runners. ELABORATION On the contrary, runners tend to have thicker and stronger cartilage in their…

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RUNNING MYTH 7: THE TRUTHS AND MYTHS SURROUNDING RUNNING AND STRETCHING

MYTH *Stretching reduces your risk of injury and delayed onset muscle soreness (DOMS) while improving your performance and recovery. *In this article, unless otherwise specified the term “stretching” refers to static stretches where an end of range position is held. REALITY Stretching pre-run does not reduce your risk of injury…

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Running Myth 5: Clarifying the link between Biomechanics and Running Injuries

MYTH Anatomical abnormalities of the lower body such as flat feet or knee valgus make people more susceptible to running injuries. REALITY Research shows there is *generally no relationship between biomechanical abnormalities and pathologies in the lower limbs *read further for the exceptions ELABORATION In a world that admires perfection,…

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Running Myth 4 – Do Hard Surfaces and Hills Increase Risk of Injury?

MYTH Hard surfaces and hills increases the risk of a running injury. REALITY There is no surface in particular that has been clearly linked to increased risk of injury (but read on please!). ELABORATION Allow me to repeat myself; as per our first post regarding the cause of running injuries,…

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RUNNING MYTH 3 – RUNNING SHOES! DOES MORE CUSHIONING MEAN MORE PROTECTION?

MYTH Cushioned running shoes prevent injury by reducing impact force and shock to your joints. REALITY There is no scientific evidence to support the popular school of thought that more cushioning means more protection. The fact is that thick cushioned soles do not decrease the impact force our joints absorb when…

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Running Myth 2 – Does Cross-Training Prevent Running Injuries?

MYTH It is better to cross­-train than to run six times per week. REALITY No studies have managed to quantify the optimal frequency of training with the purpose to prevent running injuries. ELABORATION As per our first post regarding the cause of running injuries, it comes down to tissue adaptation. You get…

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Over-Training Effect

(A primer on Training Effects may be helpful if you ended up here first) In the following diagram, you can see a graphical representation of the training effect: Vertical Axis: “Exercise Dose (Intensity or Duration)” Horizontal Axis: progress of time Red Line: maximum physiological capacity for exercise demand Green Line:…

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Training Effects – Exercise Does Not Make You Stronger…

Those that know Mark Borslein, Physio, know he likes to champion specific mantras (often over and over and over). One of his fundamental lessons is: “Exercise does not make you stronger.” At that point, you could imagine he walks out of the room and gives up on being a physio…

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