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Jane-Ann Meehan
Chartered Physiotherapist
Athletics Ireland& Physio4u Oranmore
Jane-Ann Meehan 10th Oct 2010
Layout
 Common Injuries
 Injury Prevention
 Footwear
 Stretching
 Advice& Questions
Jane-Ann Meehan 10th Oct 2010
Sever’s Disease
 Ankle pain, in the achilles area after running.
 Sore at the start then warms up but returns once
running is ceased.
 Causes: Poor stretching technique, Flat feet, excessive
use of spikes, excessive jumping, inadequate warm up,
growing.
 Treatment: Specific achilles& calf stretches, footwear
advice, orthotics if required, lace shoes correctly, ice,
rest, get out of spikes unless in competition
Jane-Ann Meehan 10th Oct 2010
Osgood- Schlatters Disease
 Pain on the knee with a boney lump.
 Same presentation as sever’s disease. More common in
boys.
 Cause: Tight Quads, not stretching, weights, growth
plates, flat feet, poor footwear.
 Treatment: Time!!, stretching, ice, footwear
modification, avoid weight training, squats, deep
lunges.
 Pain localised to this area
Jane-Ann Meehan 10th Oct 2010
Clicking Hip
 More common in girls, feel a ‘pop’ or ‘click’ on the
outside of your hip or just in front of your hip.
 Causes: Iliotibial band tightness causes a click on the
outside of the hip, hip flexor tightness causes a click
on the front of the hip.
 Treatment: Stretching. Foam rolling of the Iliotibial
band. Gluteal strengthening work- lunges, squats etc.
Flexabilty is a big issue with these problems.
Jane-Ann Meehan 10th Oct 2010
Hamstring Injury
 Cause: simple tear when sprint or take off. A more
complex injury can occur if you stop too quickly at the
end of a speed drill.
 2 types of injuries: concentric and eccentric
 Concentric: Rest, Ice, core stability, flexibility.
 Eccentric: Specific rehab needed including the
above...most common in sprinters.
 Eccentric (lengthening)
 Concentric (Shortening)......
Jane-Ann Meehan 10th Oct 2010
Shin Splints
 Causes: Poor footwear, tight calf muscles, wearing
spikes excessively, poor glut (bum) muscle control.
 Treatment: Modified rest- aqua jogging, ice,
compression socks, footwear advice, orthotics, calf
foam rolling and stretching ++.
 Two places; lower 1/3 of
Inside of shin (footwear major issue)
Upper outer 1/3 (calf main issue)
Jane-Ann Meehan 10th Oct 2010
Injury Prevention- 3 rules
Stretching and flexibility
2. Footwear: know your foot type- see a Chartered
Physiotherapist who does gait analysis. Three types
pronator, supinator, neutral. Different runners for
each type.
3. Follow basic principles if you feel a niggle RICE, Rest
Ice Compression Elevation. If stiff/ache then use
Heat.
1.
Jane-Ann Meehan 10th Oct 2010
Foot types
 Pronator (flat foot) suitable runners: Asics Kyano, Asic
2150’s, Sauchony Hurricane, Adidas Supernova, Nike
Zoom
 Supinator (high arch) suitable runners: Asics
Cumulus, Asics Nimbus.
 Neutral (Lucky person!): Adidas supernova glide,
Asics Cumulus, Asics 1130’s
 Shoeguide.co.uk
Jane-Ann Meehan 10th Oct 2010
Static V’s Dynamic Stretching
 Does static stretching prior to activity improve
performance?? NO
 Static stretching actually decreases eccentric strength
up to 1 hour after stretch& can decrease muscle power
output by 9% up to 1 hr after.
 Static based stretching best after activity
 For older/ new to running a few static stretches
followed by predominant dynamic is ideal.
 Ideal training programme: dynamic warm up followed
by actual work out, finishing with cool down and static
stretching.
Jane-Ann Meehan 10th Oct 2010
Dynamic Stretching
 Involves moving your body parts to gradually increase
your reach, speed and movement.
 Do not confuse with Ballistic stretching which involves
going beyond normal range of movement, this is
appropriate in gymnastics but not athletics. No
bouncing or jerking at end of your stretch.
 Useful websites:
 www.pponline.co.uk
 www.cmcrossroads.com
 www.scienceofsports.com
Jane-Ann Meehan 10th Oct 2010
Practical: Dynamic stretching
 Walking lunge
 High knee drills
 Heel kick drill
 Walking side lunge drill
 Carioca
 Military march
 Power skips
 Arm swing drill
Jane-Ann Meehan 10th Oct 2010
Dynamic Practical
Jane-Ann Meehan 10th Oct 2010
Static Stretching: cool down
 Know your muscles:
 Where is your Hamstring, Calf, Achilles, Quad, Groin,
Iliotibial Band, Hip flexors??
 Quadricep Stretch:
Bring your heel to your bum
Jane-Ann Meehan 10th Oct 2010
Stretching
Hip Flexor
Jane-Ann Meehan 10th Oct 2010
Hamstring
Calf Stretches x2
Deep calf muscles;back leg
bent, heel on ground, feel it
lower in calf.
Jane-Ann Meehan 10th Oct 2010
Standard calf; front leg
bent, back leg straight, heel
on ground.
Bum and Hip (often neglected)
Glut’s& hip joint
Iliotibial Band
Piriformis
Jane-Ann Meehan 10th Oct 2010
Foam Rolling&injury prevention
Jane-Ann Meehan 10th Oct 2010
Any Questions???
Any problems contact me at Physio4U in Oranmore 792871
Jane-Ann Meehan 10th Oct 2010