Running technique for injury avoidance and speed (Part 1 of 2)
I personally haven’t ran since my hair retried, there’s something about the feeling of a cold breeze on your scalp that just doesn’t quite gel with my memories of the wind rushing through my hair as I glide down the Thames riverbank. However, treating runners and prepping them for marathon and races has been a speciality of mine for almost 10 years so I wanted to share a bit of insider information about the 7 key aspects of running form that you can use to cover distance and avoid injury!
Cadence/stride length
Different running distances require different stride lengths, for sprinting we need a high knee and long stride but most people don’t know that for jogging for pleasure or long distance at speed we need a very short stride. This is because in a long stride the foot lands in front of the knee, and over longer distances at lower speeds this jars the knee, hip and pelvis. It also limits our speed as ground reaction force pushes us backwards rather than springing us forwards like it will with a short stride.
Summary
A short stride not only increases forward motion, but it also avoids excess force travelling up into the knee and hip where over time it can cause injuries.
We want the foot to land under or just behind the knee so we roll easily through the stride and maintain forward momentum. The easiest way to correct this is not to think about the length of the stride, but instead how many you take. If you try to take lots of small steps then you will naturally shorten your stride length and then bobs your teapot.
Avoiding cross over
Distance running is a game of efficiency. We want to convert as much of our effort as possible into forward momentum and limit the forces which hold us back or dissipate our forward motion. One small but overlooked part of this efficiency game is foot cross over. Often evidenced by runners who kick rain/mud onto one ankle but not the other this is when one foot, or in rare instances both feet, cross the midline of the body as they land.
When the foot lands under middle of the body instead of under the hip, our ankle and knee are forced inwards further than is natural and the ligaments absorb extra force meaning that force isn’t converted into forward motion. This is also a common cause of excessive strain on those same ligaments as well as the ITB which leads to the clicking and/or pain associated with runners knee. The simple fix is imaging that you’re running on train tracks that are the width of your shoulders, or imagine running on a pair of skis if you’re a true North Down Gentlelady.
Bouncing (Don’t be at it)
This is by far my favourite running quirk to observe in the wild. People bobbing up and down like ducks on a choppy river or happy puppies getting a treat. Thankfully it’s a bit less serious on the injury front but none the less a complete waste of effort. Running is about moving forward and the energy that’s spent to bouncing along the road could be much better spent propelling you forward.
Good amount of bounce Too much bounce
The cue I’ve found easiest for correcting this error is to imagine running in a low ceiled room, but please don’t actually run in one. If you find it a strange adaptation at first simply take note of just how much bounce is going on and focus on moving forward rather than upwards. Shortening stride will also contribute to less bounce so working on those two simultaneously can be helpful.
In conclusion
So there you go, you’re now running with tiny steps on skis in a low ceiling room, weird I know, but on the plus side you’re going twice the speed with half the injuries. Who said technique and form work wasn’t fun.
What if I just can’t make my form work?
If you’re a runner and concerned about your form, or have tried to correct form but found it impossible give us a call and book in with Mark. There may be musculoskeletal dysfunctions preventing you from running like the wild horse you truly are and Mark would be love to help out.
references – science of running by chris napier.- all images.
Running is one of the most popular and accessible forms of exercise, but it’s not without its challenges. For many runners, hip pain is a common issue that can side-line training and even lead to long-term injury if not addressed properly. If you’re dealing with hip pain as a runner, physiotherapy could be the solution you need to relieve discomfort, restore function, and get back to your running routine. In this blog, we will explore the causes of hip pain in runners and how we can help here at the clinic.
Understanding Hip Pain in Runners
In the clinic, we frequently encounter patients with various hip pathologies, often stemming from factors such as overuse, poor running mechanics, muscle imbalances, and prior injuries. Below are some of the most common causes of hip pain in runners that we typically see:
· Overuse Injuries: Repeated stress from running, especially on hard surfaces, can lead to overuse injuries like hip tendinitis or bursitis.
· Iliotibial Band Syndrome (ITBS): A tight IT band (the connective tissue running along the outer thigh) can irritate the hip and cause pain, particularly during running.
· Hip Flexor Strain: Overactive or tight hip flexors can lead to strain and discomfort in the front of the hip.
· Trochanteric Bursitis: Inflammation of the bursa (a small fluid-filled sac) on the outside of the hip can cause sharp, localized pain.
· Labral Tears: The hip labrum is a ring of cartilage that stabilizes the hip joint. Tears in the labrum, though more common in athletes who do dynamic movements, can cause deep pain and discomfort during running.
· Muscle Imbalances: Weak or tight muscles, especially in the core, glutes, or quadriceps, can alter running mechanics and place stress on the hip.
Understanding the root cause of your hip pain is essential for effective treatment.
How Physiotherapy Can Help with Hip Pain
In the clinic we use a non-invasive approach to treating hip pain in runners. We conduct a thorough assessment of your movement patterns, running mechanics, and overall posture to identify contributing factors to your hip pain. Based on this assessment, a tailored treatment plan is designed to address your specific needs.
What do we offer at North Down Chiro and Physio:
1. Addressing Muscle Imbalances
One of the key goals is to identify and correct muscle imbalances. Weakness in certain muscles, such as the glutes or hip abductors, can lead to altered biomechanics during running, which increases stress on the hip. We can design strengthening exercises to target these muscles, improving stability and reducing the strain on your hips.
Example Exercises:
· Clamshells: Strengthen the gluteus medius, a key muscle for hip stability.
· Bridges: Target the glutes and core to improve pelvic alignment.
· Side-lying leg lifts: Strengthen the hip abductors.
2. Improving Flexibility and Mobility
Tight muscles and restricted joints can limit your running range of motion and contribute to hip pain. We incorporate stretching, manual therapy, and mobility exercises to improve flexibility and restore optimal movement patterns.
Example Techniques:
· Hip Flexor Stretch: Aimed at releasing tightness in the hip flexors, which often become shortened from prolonged sitting or overuse.
· Foam Rolling: Using a foam roller on the IT band, quads, and hamstrings can improve flexibility and reduce muscle tightness.
3. Biomechanical Assessment and Gait Analysis
We can analyse your running form to identify any inefficiencies or faulty mechanics that might be contributing to your hip pain. Small adjustments to your posture, stride, and foot strike can make a big difference in reducing hip strain.
Possible Adjustments:
· Foot Strike: Changing the position of your foot during landing to reduce impact on the hips.
· Pelvic Positioning: Ensuring that your pelvis remains level while running to reduce stress on the hip joint.
4. Manual Therapy
Sometimes hip pain is related to joint stiffness or soft tissue restrictions. Manual therapy techniques, such as joint mobilisations and soft tissue massage, can help relieve pain, improve joint movement, and promote healing in the affected area.
5. Gradual Return to Running
Once your hip pain begins to subside, we will help you return to running in a safe, progressive manner. This often involves a gradual increase in intensity, ensuring that your body is ready for more strenuous activity.
Some Key Strategies for Preventing Hip Pain in the Future
Once we have addressed your current hip pain, we can help you implement strategies to reduce the risk of re-injury. Here are a few tips for keeping your hips healthy while running:
1. Strengthen the Glutes and Core
A strong core and glutes are essential for maintaining good posture and running form. Weakness in these areas can lead to compensation patterns that stress the hips.
2. Cross-Train Regularly
Incorporating cross-training activities, such as swimming, cycling, or strength training, can reduce the repetitive strain on your hips that comes from running.
3. Focus on Flexibility
Incorporate regular stretching and foam rolling into your routine to keep your muscles supple and prevent tightness from building up in the hips, quads, hamstrings, and IT band.
4. Wear Proper Footwear
Shoes that provide proper support for your foot arch and running style can help reduce unnecessary strain on your hips. A physiotherapist or podiatrist can help assess your footwear needs.
5. Listen to Your Body
Don’t ignore early signs of hip discomfort. Taking rest days when needed, addressing tightness with stretching, and seeking treatment early on can help prevent more severe injuries down the line.
Conclusion: Running Without Hip Pain is Possible!
Hip pain is a common concern for many runners, but it doesn’t have to end your running journey. With the help of physiotherapy, you can identify the root cause of your pain, treat it effectively, and work toward a pain-free, efficient running form. Through strength training, mobility work, biomechanical adjustments, and injury prevention strategies, you can not only alleviate hip pain but also run smarter and longer.
If you’re a runner experiencing hip pain, contact the clinic to get started on the road to recovery. The right treatment plan can help you get back to doing what you love without the constant worry of pain holding you back
by Andrea Kelly D.C
Here at North Down Chiro&Physio we are privileged to treat a wide range of patients, many of whom are expectant parents, parents/caregivers and grandparents. A lot of patients in this category, however, are unaware that becoming a parent or grandparent can trigger back or neck pain.
Research from the British Chiropractic Association (BCA), has found that 43% of parents who have ever suffered from back or neck pain, noticed their pain increased after having children. New mothers were particularly affected, with over twice as many women (57%) suffering new aches and pains since becoming a parent, as men (27%).
Reasons parents cited for the increased back or neck pain included:
Lifting and carrying their child (65%). This figure increased to 73% for women!
Carrying extra bags (39%)
Disturbed sleeping (36%)
Over two thirds (68%) of parents revealed that they did not receive any guidance for looking after their back after having their child. If this all sounds too familiar, then please read on..
Simple tips current and future parents/caregivers can incorporate into their daily routines to ease the strain:
• Carrying correctly – Carry your baby as close as possible to your centre of gravity – across your back or front is best. A carrier/sling or papoose is a good option.
• Pushchair posture – A pushchair or pram with adjustable height settings is ideal, as it can be moved to suit your own height and that of anyone else who will be pushing it. You should be able to walk upright with a straight spine and hands resting at a comfortable height.
• Adjust the height: Feeding a child in a high chair can place strain on your back. Sit as close as possible in front of your child and adjust the height of the chair so that you are not leaning too high or too low.
• Spread the weight: Parents of babies and children inevitably carry heavy bags! Using a rucksack style bag is best as you can spread the weight evenly across your back. Check the straps are tightened so that the load is held against your back.
• Car seats: Find a car seat that it is easy for you to carry – remember the total weight you will be lifting will be the car seat and baby combined. When taking the child or child and car seat out of the car open the door as wide as possible, try and get as close to the car as possible and bend both your knees.
• Feeding – If breastfeeding make sure your child and your back is adequately supported – if feeding with a bottle don’t forget to keep on changing sides!
• Bed time – Make sure that when your cot is in place there is plenty of room for you to access it without needing to twist or strain. You may also want to consider buying a cot with a drop down side so you don’t have to bend too low when putting the child to sleep
Remember it is recommended that if you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated.
With thanks to the British Chiropractic Association (BCA) for their research findings.
Understanding and Managing Sciatic Pain
by Stephen Mawhinney, Bsc Physiotherapy, Msc Sport and Exercise Medicine
Sciatic pain, commonly referred to as sciatica, is a condition characterized by pain that radiates along the path of the sciatic nerve. This nerve, the longest in the body, runs from the lower back through the hips and buttocks and down each leg. Sciatica typically affects only one side of the body and can range from mild to severe, often impacting daily activities and quality of life.
What Causes Sciatic Pain?
Several conditions can cause sciatica, including:
1. Herniated Disc: When a disc in the spine bulges or ruptures, it can compress the sciatic nerve.
2. Spinal Stenosis: Narrowing of the spinal canal can put pressure on the nerve.
3. Piriformis Syndrome: The piriformis muscle, located in the buttocks, can irritate the sciatic nerve if it spasms or tightens.
4. Spondylolisthesis: A condition where one vertebra slips over another, potentially pinching the nerve.
5. Injury or Trauma: Direct injury to the lower back or spine can lead to sciatic pain.
Symptoms of Sciatica
The hallmark symptom of sciatica is pain that radiates from the lower back to the buttock and down the leg. Other symptoms include:
· Numbness or tingling in the leg or foot
· Muscle weakness in the affected leg
· A burning or sharp pain that worsens with prolonged sitting or standing
· Difficulty moving the leg or foot
Diagnosis of Sciatica
Diagnosis typically involves a physical exam and medical history review. Doctors may perform tests to check muscle strength and reflexes. Imaging tests such as X-rays, MRI, or CT scans can help identify the underlying cause of the nerve compression.
Management and Treatment of Sciatic Pain
Managing sciatic pain involves a combination of self-care measures, medications, physical therapy, and, in severe cases, surgical intervention.
Self-Care Measures
1. Rest: Short periods of rest can help alleviate acute pain, but prolonged inactivity should be avoided.
2. Cold and Heat Therapy: Applying ice packs during the first few days can reduce inflammation, followed by heat packs to relax muscles.
3. Gentle Exercise: Activities like walking, swimming, or yoga can improve flexibility and strengthen muscles, supporting the spine and reducing pressure on the nerve.
Medications
Over-the-counter pain relievers such as ibuprofen or acetaminophen can help manage pain. In some cases, doctors may prescribe stronger medications, including:
· Anti-Inflammatory Drugs: To reduce inflammation and pain.
· Muscle Relaxants: To relieve muscle spasms.
· Antidepressants or Anticonvulsants: For chronic pain management.
Physical Therapy
A physiotherapist/chiropractor can design an exercise program tailored to the individual’s needs, focusing on:
· Strengthening Exercises: To support the spine and improve posture.
· Stretching Exercises: To enhance flexibility and reduce tension on the sciatic nerve.
· Manual Therapy: Techniques such as massage or spinal manipulation to alleviate pain.
Surgical Intervention
Surgery is considered when conservative treatments fail to relieve symptoms, or if there is significant nerve damage. Procedures may include:
· Microdiscectomy: Removal of a herniated disc portion that is pressing on the nerve.
· Laminectomy: Removal of part of the vertebra to widen the spinal canal and reduce nerve pressure.
Preventing Sciatic Pain
While not all causes of sciatica are preventable, certain lifestyle changes can reduce the risk:
1. Regular Exercise: Maintaining a strong core and flexible spine can prevent issues.
2. Proper Posture: Ensuring good posture while sitting, standing, and lifting can minimize stress on the spine.
3. Ergonomic Adjustments: Using supportive chairs and proper lifting techniques can prevent injury.
Conclusion
Sciatic pain can be debilitating, but with the right approach, it is manageable. Understanding the causes and symptoms is the first step towards effective treatment. Combining self-care, medication, physical therapy, and, if necessary, surgical intervention, can provide relief and improve quality of life. Preventive measures, such as regular exercise and proper posture, can also play a crucial role in minimizing the risk of sciatica. If you experience persistent sciatic pain, consulting a healthcare professional is essential for a tailored treatment plan.
by Andrea Kelly D.C Chiropractor
What is Osteoporosis?
Osteoporosis (literally translated as ‘porous bones’) is described by the World Health Organisation (WHO) as a progressive systemic skeletal disease characterised by low bone mass and microarchitectural deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture.
Every year in the UK more than 500,000 broken bones are caused by osteoporosis and the most common locations of these fractures are the spine, hip and wrist. More than 1 in 3 women, and 1 in 5 men, will sustain one or more osteoporotic-related fractures in their lifetime.
Fractures can cause substantial pain and severe disability, often leading to a reduced quality of life, and hip and vertebral fractures are associated with decreased life expectancy.
Here at North Down Chiro&Physio, patients present to us with a large variety of complaints, and our therapists will always consider the presence of osteoporosis, an osteoporotic fracture or major risk factors of osteoporosis (whether or not it is related to the presenting condition).
We aim to identify patients with significant risk factors prior to loss of bone density and to provide early preventative support and advice. We also strive to identify those at risk of osteoporotic fractures and support them to make the necessary lifestyle and practical changes to help limit this risk, as well as making appropriate referrals for further investigations and management.
Given that chiropractic involves hands-on treatment, understanding a patient’s bone health is of particular importance to us. Many of our patients have osteopenia and osteoporosis and we use modified techniques to treat these patients safely and effectively, based on each individual patient’s initial assessment.
The modifiable risk factors of osteoporosis include exercise, weight (BMI), smoking, alcohol intake, diet and supplements. Guidance to maintain good bone health is as follows:
Aim to do weight bearing exercise such as: walking; jogging; weight training; climbing stairs; tennis, trampolining and dancing. These are useful as they help to stimulate bone formation. Swimming and cycling are less useful as they are non-weight bearing.
Tai Chi and yoga are helpful for improving balance, co-ordination and posture, as are fall prevention classes which you can be referred to.
Under 65 year olds should aim to do 30 minutes of moderate intensity exercise 5 days per week (including muscle building exercises 2 days per week). Low force dynamic weight bearing exercise such as Tai Chi is associated with reduced decline in bone mineral density in over 65 year olds.
Try to maintain a healthy body mass index (BMI) of over 20 kg/m2, as low BMI is associated with an increased risk of osteoporosis.
Do not smoke and limit alcohol intake to less than 2 units a day.
Try to consume a healthy balanced diet which contains adequate intake of dietary calcium and vitamin D. Daily calcium intake should be between 700mg and 1200mg, preferably from the diet, but supplemented if necessary. The Royal Osteoporosis Society offer a ‘Calcium Calculator’ and food chooser, which can be helpful in maximising dietary calcium.
Consider Vitamin D supplementation (whole population), at least during the winter months. For postmenopausal women and men over 50 who are at risk of osteoporotic fracture, a daily vitamin D supplement of 20µg (800 IU) is advised since it aids calcium absorption.
Limit coffee intake to 4 cups per day, as observational studies have shown an increased fracture risk with high intakes of coffee.
Vitamin A may have a negative effect on bone density, therefore avoid Vitamin A supplements and limit liver intake (once per week max).
References:
Diagnosis and management of osteoporosis. Dr Barbara Noble
Royal College of Chiropractors. Chiropractic Quality Standard: Osteoporosis
TMJ dysfunction (Jaw ache)
In the past few months Chris Young our physiotherapist has seen an increasing number of patients with TMJ dysfunction or jaw pain. Some patients are unable to eat a proper diet due to restriction in opening the mouth, this can be incredibly debilitating and have a significant affect on our emotional health as well as our nutritional status.
Other associated problems with this condition include psychological impacts like anxiety and low mood. TMJ issues can also cause symptoms are varied as tinnitus, dizziness, headaches amongst many others this makes it a difficult condition to diagnose.
Chris uses a Bio-Psycho-Social approach to the management of TMJ issues, this means he combines his hands on physiotherapy techniques with advice on lifestyle factors and exercises. Often Chris will co- manage with local dentistry practices, this is incredibly important as dental conditions can have a large impact on TMJ. Chris’ hands on approach utilises Active Release Therapy (a in depth muscle treatment protocol), Dry needling or acupuncture, as well as manipulative techniques. This combination often can give quick and lasting results when combined with the lifestyle advice.
If you have TMJ issues or jaw pain please ring and make an appointment today.
Evidence supports the use of manual therapy. A systematic review of randomised controlled trials shows that the average amount of sessions required is 9.5. Within four sessions we were able to get great outcomes. Exercise therapy assists with a better longer term outcome and is provided to our patients to maintain the benefits of the manual therapy offered in our clinic.
J Clin Med. 2020 Nov; 9(11): 3404.
Published online 2020 Oct 23. doi: 10.3390/jcm9113404
Front Oral Health. 2023; 4: 1170966.
Our esteemed colleague Claire Byrne is now fully qualified in both Yoga and Pilates. Claire has been providing one to one yoga sessions at North Down Chiro and Physio and has already helped rehabilitate many of our patients back to full activity levels.
Claire has recently undertaken an extensive course of training to expand her knowledge base and is now able to pull on both existing yoga theory as well as newly developed pilates knowledge.
Each body is unique and each persons story is individual, Claire is therefore able to both listen, understand and plan an appropriate approach to help guide you from pain to recovery or from stiff to flexible.
Claire is now trained in
Yoga Pilates Pre and Post Natal Seniors Injury rehab
Claire is available for one to ones Monday and Thursday
This blog post is taken from a guest lecture given by Stephen Mahwinny on 14th may 2024 to the hairdressing students at SERC college Bangor.
Hairdressing is an art that requires skill, creativity, and an eye for detail. However, behind the scenes of the is seemingly glamorous profession lies a significant physical toll on those who practice it. At the clinic, we encounter many hairdressers suffering from a variety of musculoskeletal issues. This blog aims to highlight the common sources of pain in hairdressing and provide actionable advice to help our patients manage and prevent these injuries
Physical demands of hairdressing.
Hairdressers often endure long hours on their feet, repetitive hand movements, and awkward postures, all of which can lead to chronic pain and injury. Key physical demands include:
1. Prolonged standing: Standing for extended periods can lead to lower back, leg and foot pain.
2. Repetitive movements: The continuous use of scissors, hairdryers, and other tools can cause repetitive strain injuries in the hands, wrists, and shoulders.
3. Awkward postures: Leaning over clients and holding arms in elevated positions can contribute to neck, shoulder, and upper back pain.
Common Injuries in Hairdressers
1. Carpal Tunnel Syndrome: Resulting from repetitive hand movements and prolonged gripping of tools
2. Tendonitis: Inflammation of the tendons in the wrists, elbows, and shoulders due to overuse.
3. Lower Back Pain: Caused by prolonged standing and improper bending techniques.
4. Neck and Shoulder Pain: Due to holding arms up for extended periods and the weight of hair styling tools.
5. Foot Problems: Including plantar fasciitis and varicose veins from long hours of standing.
Physiotherapy interventions
In the clinic, we play a crucial role in helping hairdressers manage pain and prevent injuries. Here are some key strategies.
1. Ergonomic Assessment: Conduct an ergonomic assessment of the patients workstation. Recommend adjustments such as raising the height of chairs.
2. Posture Correction: Educate patient on maintaining proper posture whilst working. Encourage them to keep their spine aligned and avoid leaning of hunching over clients.
3. Strengthening Exercises: Develop a tailored exercise program that focuses on strengthening the core, shoulders and back. Stronger muscles can better support the demands of the job.
4. Stretching Routine: Introduce a daily stretching routine to alleviate muscle tension and improve flexibility. Focus on stretches for wrists, shoulders, back and legs.
5. Manual Therapy: Utilise manual therapy techniques to relieve muscle tension and pain. Techniques such as myofascial release, deep tissue massage, and joint mobilisation can be beneficial.
6. Education on Proper Techniques: Teach patients about the importance of using proper techniques while cutting and styling hair.
7. Regular Breaks: Advise patients to take regular breaks throughout the day to rest and stretch. Short, frequent breaks can help prevent muscle fatigue.
8. Supportive Footwear: Recommend supportive, cushioned footwear and orthotics to reduce foot and lower back pain. Footwear with good arch and support and shock absorption can make a significant difference.
Conclusion
Conclusion
Hairdressers face physical challenges that can lead to chronic pain and injuries. At the clinic, we can make a substantial impact by providing targeted interventions, ergonomic advice, and ongoing support. By addressing the specific needs of hairdressers we help them continue their craft with reduced pain and improved quality of life. Ensuring they can thrive in their careers without compromising their health.
Hey guys, unfortunately due to the amount of new patient bookings cancelling within 24 hours we will now require a 50% deposit upon booking a new patient appointment.
If you cancel or try to reschedule within 24 hours of your appointment you will unfortunately lose your deposit, and will not be able to rebook until it is paid in full.
It is unfortunate that these measures are having to be put in place, but due to how busy we are it is causing disruption to therapists diaries and meaning those of our current patients are unable to book.
Thank you
💥SHOULD I CRACK MY OWN BACK?💥 Listen to my thoughts on cracking your own back/neck, is it dangerous? Does it help? Should I get my spouse to walk on my spine
