Preventing Running Injuries

Posted on July 15, 2011 by
56/365 morning run

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“I was training for a (bleeping) triathlon, and I hurt my (bleeping bleeping) ankle!“ ————#mayor_emanuel

The mayor limped into the press room and admitted he’d hurt his ankle on a training run. This puts his triathlon goal in doubt. He’s an excellent swimmer, doing a mile every day, and a strong cyclist. Running is his weak suit. And doesn’t that set you up to get hurt.

It’s July, which is just about time for summer athletes to hurt themselves. The mayor’s on schedule.

It also makes sense that he got hurt running. Both swimming and cycling are strong, steady sports, with little shock to the joints. But running you’re pounding the pavement, full shock to your knees, ankles and feet. Land with your mechanics off, and you are out of the running.

So how would you train to not get hurt?

  1. Increase your mileage slowly, no more than 10% at a time. The strength you developed in one sport will not automatically translate to another. Give your body time to adapt.
  2. Strengthen your ankles. Ankles are particularly vulnerable in runners. Stronger muscles wrapped around the bones help keep those joints stable. To develop these muscles, place an exercise band around both feet.  Now move your feet apart, putting tension on the band.  Next work one foot at a time: pivot the foot outward, and repeat 10 times. Then do the other foot.  Do 3-4 sets.
  3. Strengthen Your Hips – while you’d naturally focus on your feet and knees, your butt muscles keep your legs stable.  Secure your exercise bands to a doorway or by a heavy table, then wrap the free end around your ankle. Steadily move your leg outward, inward and back. This exercise will work a number of the supportive muscles.
  4. Correct for any structural imbalances. If the bones in your feet, knee, hips and/or back are not moving properly, it throws off all your biomechanics. As your feet pound the pavement, shock waves travel up your legs and stress whatever’s out of alignment. To get things back in alignment you may need to see a Chiropractor.
  5. Pay attention. It’s easy to have your mind wander as you rack up the miles but you need to be mindful of your running surface. Gravel or dirt is fine; cement makes the shock waves worse. The mayor it seems to have done the damage on a sidewalk.
  6. Mental preparation. Your mental prep is as important as your physical prep. If you’re training for a triathlon and running is your weak suit, do not focus on your flaws and how everyone will beat you. Instead, see yourself running easily, gaining endurance.  Find things about the experience that pleases you and focus on that. It may be a sight you see, or the feel of your muscles contracting and a sense of power. Let your mental images propel your progress, not set you up for failure.

Training is work but it should also be enjoyable. There are good, safe ways to accomplish your goals.  Keep your goals realistic and add incremental milestones along the way. You want that triathlon to be a triumph, not a hardship.

 

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I’VE GOT A GOAL – GARDENING WITHOUT BACK PAIN

Posted on June 28, 2011 by
List of botanical gardens in Pakistan

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“I’ve doubled the size of my garden, which is a lot of work, but I love it. I mostly feel it in my back, particularly weeding. By the time I stand up, my back’s killing me. What would you suggest?”

Of course it’s easy to get caught up in something you love. Just be mindful of your body mechanics.

If at all possible, use a low stool so you work from a sitting position rather than kneeling.  The angle will put less strain on your back.

Next, work as close to your body as possible. Pulling weeds at arm’s length puts your back in a vulnerable position.

The problem is that weeds are so tempting. You’re sitting, comfortably pulling up weeds next to you. But the next one’s a little farther away, and the next’s a little farther yet, until pretty soon you’re stretching as far as you can without moving your seat.

That stretch and pull puts lots of pressure on your lower back. You might not feel it the first time, but repeat for an hour and you can really hurt.

Rather than stretch and strain the small of your back, move your butt! Pick up your seat and plant yourself next to the weed.  Keep your elbows close to your body. That will improve your biomechanics and help protect your back.

Also, take breaks and switch jobs.  It’s way too easy to get caught up with weeding, remaining bent over until that last weed is gone. Two hours later you can’t straighten up. Instead, keep switching chores—maybe a little weeding, then a little shoveling, so you keep changing the muscles you use.

And between each chore, stretch. About to do something that will tax your muscles? Stretch first. Stretch, then Strength.

Of course, the better shape you’re in, the better you can garden without hurting yourself. Check out some of the earlier posts on core muscles. Your back will thank you.

And while you’re at it, here’s a link to Mike Nowak’s gardening post on keeping weeds out of your garden in the first place.

 

Happy weeding!

 

 

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I’ve Got A Goal – Backpacking in the Enchanted Valley (Part 1)

Posted on June 13, 2011 by
Backpacking at Sky Ranch Lutheran Camp

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AR writes : I’m a boomer with a desk job, but I’m not in bad shape. I do a lot of cycling so my legs are pretty strong, and my endurance is good. I do fine on day hikes. Mostly I’m concerned about my back.

How could I prepare for this? I belong to a gym, but even if I set endurance machines for hills, nothing would mimic real weight on my back.

Putting weight on your back for a multi-day trek certainly ups the fitness ante. Hauling a gear filled pack puts a lot of added pressure on your back.  Stronger core muscles, especially abdominals, will help distribute the weight and literally take a load off of your back.

Physio ball exercises are a great approach to strengthen your back, stomach, butt, leg and arm muscles. These exercises also improve balance, which will help you keep your footing as you carry the weight on an uneven path.

Check out these videos. This first video from getfitsource.com has some good core exercises (has some sound problems but worth watching). Be careful of keeping your back neutral, with a natural curve. If your back is arched (hyperextended), you can hurt yourself.

This next video by personal trainer Donna Hutchinson  shows some good exercises for arms and legs.

It’s a good idea to build up your strength ahead of time. You want to get out and enjoy that beautiful hike, which is harder to do when your body is cussing you out.

There’s so much more to say on this. Check back for part 2, on Equipment.

 

 

 

 

 

 

 

 

 

 

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I’VE GOT A GOAL – WARRIOR DASH

Posted on June 7, 2011 by
Warrior Dash - Windham, NY - 10, Sep - 06.jpg

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Requests have started coming in for help achieving fitness goals.  This one is from Sue:

I love this idea! I am training for the Warrior Dash in September, a 3 mile obstacle course that involves, running, climbing, crawling on hands and knees through mud and jumping over fire! What’s your advice on training for this type of event, Dr. Bonny?

I had to look this one up. What a challenging goal!

Besides needing to improve strength and running, you’ll need a lot of quickness and agility.  That means the ability to quickly change course and maintain balance without hurting yourself.  So that means you’ll need to work on core strength and balance, not just the usual weight training

A great way to train for this would be to use a Bosu Balance Trainer. Those are the plastic half-domes you’ve seen around the gym.

You stand on the Bosu Balance while doing free-weights or exercise bands. This forces you to work your core muscles along with your arms or torso. This may not look difficult, but it’s surprisingly challenging as you work your core to keep your balance. In fact, you’ll want to initially drop your weights. It’s that demanding.

You also might want to think about setting up your own obstacle course.  Get your body and your knees used to quick turns, stops and starts. This will work your legs as well as core muscles.

If you’re going to crawl through mud, don’t forget your sense of humor. And send pictures! Good luck warrior.

 

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I’VE GOT A GOAL

Posted on May 25, 2011 by
Riders assemble for a ride organised by the Lo...

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You’ve decided it’s time to take that next step.  Run a marathon, cycle a century, test yourself with a triathlon.  You’ve got a goal. Now you’ve got to do it.

Goals are important in fitness. They help keep us motivated and interested, get us past the rough spots. But you know, in some ways summer fitness is a little like New Year’s Resolutions. Everybody starts strong, but then it falls apart.

We often blame ourselves or make excuses when we don’t meet our goals. But maybe there’s something else missing: Smart advice.

Summer’s a great time to get in shape, but I’ve watched people hurt themselves and needlessly fail, when all they needed was a smarter angle. I’m here to provide that.

For instance, let’s say you feel completely blown-out after a Sunday bike-ride. Well, maybe your problem’s hydration, not that you’re such a wimp. Or if your knees hurt after a Sunday run. Maybe it’s time to check your shoes.

Nothing will replace motivation, but sometimes what’s missing is one savvy tip. I’m here to provide it, or find the expert who can.

For the next six months, this blog will be a forum on meeting your goals.

I’ll offer professional advice on training tips, nutrition, mental focus. And I’ll gather up the best input I can find from other athletes.

And you can play, too.

You can write in what you did over the weekend, or link to your training photos on Facebook.  Did your training event go the way you expected? What worked and what didn’t? What would get you there?

Goals are great, helping each other to accomplish them is even better.  Join in.

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Allergy Season Is Intense This Year

Posted on May 15, 2011 by

Allergy season is intense this year, but it’s gratifying to see my allergy patients. They’re doing fine. No particular sneezing or wheezing, just getting out and enjoying the spring. I get asked all the time: Can you really get rid … Continue reading →

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Must Have Sugar!!

Posted on April 20, 2011 by
Sugar closeup

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I  hadn’t eaten any sugar in a long time and over the weekend I indulged. As soon as I started eating sweets, I kept wanting more. And More. There was no question I overate. The next day I got up, did my usual workout but overall felt awful. Despite feeling awful, I wanted more sugar.

Ever go through that yourself?

Fortunately, I knew exactly what had happened. I tripped a brain response: eating sugar makes you want more sugar.

Studies have shown that sugar consumption and mood altering drugs will stimulate the same areas of the brain and cause similar neurotransmitters to release.  So even though I craved sugar, I knew that more sugar was the last thing I should try.

Instead, the best thing I could do was to exercise, eat good food, drink lots of water and at all cost stay away from sugar. The cravings go away. The awful feeling can stay around for a long time.

Eventually your body re-sets and the cravings die down. Then the opposite cycle kicks in: the longer you go without eating sugar, the less you end up wanting it. Your brain chemistry resets and return to normal. Continuing to eat sugar doesn’t allow your body to fix itself, so the cravings will continue as will the damage from eating sugar.

 

So while the occasional indulgence won’t wreck your health it does come with a price.  In order to avoid that price compounding, stop eating sugar as soon as possible.  It is true that the more you eat sugar the more you end up wanting it, the reverse is also true.  Your desire for sugar will decrease the longer you stay away from it and overall you’ll feel better.

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Spring Allergy Relief

Posted on April 14, 2011 by
purple crocuses

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You may have caught the news at CBS: the Chicago area is predicted to have one of our worst seasons ever for allergies. The tree pollen count is already unusually high, and rapidly rising.

If you have allergies, this means you can’t breathe, your eyes water and your nose constantly runs.  Spring becomes no fun at all.

Many people turn to over the counter mediations, but at best this only offers temporary relief. Over the counter meds are still drugs, and they come with side effects. This can include feeling drugged, drowsiness or upsetting your digestion.

There is a better way that addresses the core of the problem.

An allergy is actually a mistake by your immune system.  It is fighting off a harmless substance, treating it as something that must be destroyed. And in the process, our immune system makes our lives miserable.

Rather than suppress your immune system with drugs,  teach it to behave better.

One extremely effective approach is NeuroModulation Technique.  Developed by Dr. Leslie Feinberg, it corrects that basic mistake and gets the body back on track.  NMT does not involve drugs, so there are no side effects.  Instead, we use pressure points and clear instructions to “talk to” the immune system and get it to correct its error.

I recall last year in the height of allergy season, I had just gotten finished treating someone and she had this odd expression.  I asked her what was going on and she replied  that it was the first time in years that she was able to breathe through her nose.

Getting well doesn’t have to be complicated.  Sometimes you just need to get to the point.

Allergies are not a life-long sentence, they can be eliminated. So this Spring, get your allergies out of the way, so you can get outside and enjoy it.

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Treat Yourself, Help Others

Posted on March 16, 2011 by

Join Us on Thursday, March 24th, from 10am – 4 pm at 325 W. Huron Street. We will be happy to provide and demonstrate some of our services as we raise money for The Greater Chicago Food Depository.

River North Wellness Center is offering a day of free services and, in return, is asking for a monetary donation to the Greater Chicago Food Depository. Just like the need for good health is on-going, so is the need for food.

Dr. Bonny Flaster, A chiropractor and acupuncturist, will be doing treatments using gentle pressure on points in the back. People can expect to feel more relaxed, less tension in their muscles and joints, and a decrease in overall pain. Most people get up from this treatment with a smile on their face and comments like “I feel taller.”

Jennifer Dubowsky, M.S.O.M., L.A.c., Acupuncturist and herbalist, will provide you with a personal demonstration of the ancient art of acupuncture. Experience first hand how acupuncture can alleviate your pains and enhance your well-being.

Helen Freeman, Advanced Practitioner of Ortho-Bionomy® The work is an effective, gentle form of bodywork using comfortable positions to ease pain and tension anywhere on the body. Based on osteopathic principles, the client and practitioner work together using the body’s information to help release discomfort and pain in a natural way.

River North Wellness Center
325 W. Huron Ste. 308
Chicago IL, 60654
312-642-7545

 

 

 

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SHOVELING SNOW TIPS

Posted on February 8, 2011 by
Snow Job

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After digging out from the blizzard, 20+ inches of snow, 4 foot drifts, it seems like a good time to talk about how to shovel snow without hurting your back.  I’ve done a lot of shoveling lately, and watching lots of my neighbors’ different techniques. I’ve also had a lot of clients come in with sore backs.

So here are the dos and don’ts.

1.     Warm up the muscles – Like any other exercise it is a good idea to warm up muscles before stressing them.  Stretch out leg muscles, hamstring stretches, quadriceps stretches, sit down and rotate your torso and hold that position.  Stretch out your pecs and triceps. Now you’re ready to hit the snow.

2.     Ergonomic Shovels – These have bent handles and are easier on the back to use.  It is better to have a smaller blade to reduce the amount of weight or each shovel-full.

3.     Bend Your Knees – Your knees should be moving up and down as you shovel and dump the snow.  Your leg muscles are the strongest muscles in your body, this is what they were meant for.  Your back muscles are designed to keep you upright, not to lift weight.

4.     Avoid Twisting – Twisting motions put the most strain on the back, especially if there’s additional weight.  Shoveling and twisting to toss the snow off over and over is a very good way to either strain your back or even herniate a disc.  Pick up your shovel of snow and walk it over to where you are going to put it.  Keep shoveling in front of yourself, not off to the side.

5.     Tighten your stomach muscles – When you do lift up your shovel, make sure that your abdominal muscles are tight and your pelvis is tucked.  Picture your belly button pushing to your spine while your hips have moved forward.  This will give you a stable base, take pressure off of your spine, and avoid excessive back strain.

6.     Rest – While you may yearn to get things done, frequent rests can prevent injury.  The more tired you get, the more careless you get and more likely it is that you will end up hurting yourself.

Shoveling snow can be strenuous but with the proper precautions it should not cause injuries.  Stay aware, dig out small amounts at a time, and rest when you feel tired.

And let’s hope it stops snowing!

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