Josephine Lawson Physiotherapy Clinic - Spring 2006 Newsletter - Issue No. 11

Massage Therapy With Claire Litherland

  State Registered Chiropodists
  We are now able to offer  massage   therapy within the workplace for   groups of 2 or more people.

TUESDAYS & THURSDAYS
8.00 am – 6.00 pm

Andrew R Gladstone D. pod.M Mchs - Tuesday
Kath Miller B.pod Mchs - Thursday
For prices & to book appointments for both of the above
please telephone our reception on: 020 7488 4924

Running the London Marathon (from one who knows)

  Sunday 23rd April 2006 sees the London Marathon. Most of you will be well into your preparations whether that be following a rigid   schedule or just running when you can or feel like it.

  At this stage as physiotherapists we see the people who have run or jogged into problems.   These are many and varied.

  Unfortunately many of us are not designed with a suitable body or don’t have good running   technique for marathon training, so a ‘one programme fits all’ does not work. Fortunately, this   doesn’t prevent training and running the distance.

I recommend that when you start to get into your longer (10 mile plus) runs that you cut down the frequency of runs, i.e. don’t increase
your mileage per week until your legs are recovering from the increased intensity, also to include recovery runs after hard runs. Active recovery session work for me both for running & cycling. These sessions are at a maximum work rate of 60% maximum heart rate, over about 30-40 minutes. 2 days later your legs feel ready to run and raring to go.

Also plan a schedule counting back from the marathon, with no long runs at least 2 weeks prior to the event and trying to equispace your increments in mileage up to the date. Remember to schedule a few weeks where increasing running pace is the goal.

  GOOD LUCK!
  By Mark Langley - Physiotherapist
  (Who ran the London Marathon in 2003 & 2004)

Foot Posture & Running Injuries

Poor foot alignment including pronation (rolling in) flat feet, supination (rolling out) and high arches can affect the alignment and function of your legs & pelvis. Poor leg & foot alignment can contribute to abnormal stresses on muscles & joints, cause muscle weakness
(imbalance) and decrease efficiency. Poor foot posture can contribute to many injuries seen in runners including arch/heel pain, ankle pain, achilles & calf strain, stress fractures, “shin splints”, anterior knee
pain and sometimes even hip/low back pain.

Podiatrist / Chiropodists
Podiatrists specialise in the diagnosis, assessment and treatment of foot & foot related injuries. Podiatrists are trained to analyse gait (walking & running style), assist in foot related musculoskeletal injuries using strapping/padding, orthotics (arch supports), stretches/exercises and advise on footwear. Your podiatrist can also assist you with foot care problems such as black/dead toenails, blisters, corns & callous – all commonly seen in Marathon runners.

Orthotics
Orthotics (arch supports, insoles) are a device worn in the shoes (not just running shoes), designed to hold your foot into the “normal position”, improving foot & lower limb function and providing shock absorption. Orthotics help treat the cause of many runners’ injuries,
preventing recurrences. Orthotics range from softer, temporary devices through to long lasting prescription orthotics.

Footwear
Your podiatrist and specialised shoe stores can assist you in choosing the best style of shoe to suit your foot shape, alignment and fit. Having the wrong style of shoe can be uncomfortable and also contribute to injury.

Tip – Have a thumb width of room between the end of your longest toe (not necessarily your “big” toe) and the end of the shoe, to stop toenails going black or falling off.

By Kath Miller – Podiatrist

Running Styles

  Most runners simply ‘go out and run’, without devoting any time to   developing or refining their technique. The majority run with a heel-   toe running pattern – landing on their heel and rolling forward to   push off from the ball of the foot. This uses the normal heel and   ankle “rocker” to develop forward propulsion, just as we do when we   walk. Recent running and triathlon publications have highlighted the   development of the Pose method of running.

  In Pose running the runner maintains a single pose or position,   moving continually forwards in this position. It uses gravity as the   major propulsive force, letting other forces assist it. The objective is   to redirect gravity’s downward movement into forward motion. As
  the body falls forward of the stance foot, support is changed from   one leg to the other by pulling the foot from the ground using the   hamstring muscles. This is in clear contrast to the heel-toe running   style, which uses the quadriceps, gluteal and calf muscles to push
  the body forward.

  The initial heel contact of a regular running style is forward of the   body’s centre of mass, and applies a ‘braking’ force to forward   momentum. This results in more jarring through the joints of the   ankle, knee, hip and lower back, and also requires the runner to use
  more muscle energy to maintain forward movement. The Pose   runner lands on the mid-foot rather than the heel, with the supporting   joints flexed at impact and positioned underneath the body’s centre   of mass. This results in less opposition to forward momentum, as   well as less jarring of the joints, and less energy expenditure.

  Pose Runners supposedly experience fewer injuries. However,   learning to run correctly in the Pose method requires formal   coaching, with a lot of attention to developing and maintaining   correct technique. Progression of the running style also incorporates   numerous strength and conditioning drills, as well as exercises for   proprioception and control of the pelvis and lower limb. Heel-toe   runners would undoubtedly also see benefits in performance and   injury prevention if they too paid similar attention to running   technique and musculoskeletal conditioning.

  By Christopher Scott - Physiotherapist