Understanding Why Running Injuries Occur

There are 5280 feet in a mile.  The average runners stride 

length is around 2 to 3 feet.  During each mile a runners 

feet will strike the ground over 2000 times. When running 

our feet strike the ground at approximately 2.5 times our 

body weight.  Most marathoners run an average of 5 to 10 

miles per run.  This equals about 10,000 to 20,000 foot 

strikes during a daily run.  Most running injuries occur 

due to the repetition of running, the amount of force on the 

muscles and joints with landing mixed with the combination of

an imbalance in the musculoskeletal system.  At Sports 

Chiropratic we can prevent a serious injury from occurring by 

detecting these imbalances and unwinding the tightness that 

has developed from the overuse of running. Please think of 

Sports Chiropractic for yourself or anyone that you know that

doesn't want to risk an injury while training for a race,

marathon, triathlon or any sport.

Stay Healthy My Friends,

Dr. Todd Rodman, D.C., C.C.S.P., C.S.C.S. 

Injury Causing Machines - #2 Seated Hip Abduction

Here it is, gym machine #2 to avoid - Seated Hip Abduction.  This machine has been touted as one of the best butt building machines, what it really does is build great pains in the butt.  Hip abduction (abduction – to take a body part away from the mid line) can be a very beneficial exercise for people with weak glutes/hips, runners and most lower extremity post-surgical cases.  The problem is that the majority of people who do not fall under that category have tightness in gluteal muscles such as the piriformis, gluteus maximius and gluteus medius and this machine will make it worse.  When these specific muscles become too tight they can cause nerve entrapment to the sciatic nerve which travels adjacent to them.  

If you choose to do this machine its best to do it at a lower weight for about 3 sets of 10.  Choosing to do too much weight can cause these muscles to become tight and painful.  The machine that does the opposing muscles is called the hip adduction which targets the muscles of the groin (adductors).  Seated Hip Adduction is much better because these muscles are often weak and imbalanced with the abductor muscle group.

Stay Healthy My Friends,

Dr. Todd Rodman, D.C, C.S.C.S, C.C.S.P

Injury Causing Machines - #1 Seated Leg Press

Many people assume that if a machine is at the gym it is safe and good to use.  In reality there are machines that can cause serious injuries and should be tossed out to the curb.  This blog series will talk about the some of the worst exercises and machines that you should avoid at the gym. 

#1 - Seated leg press

Although you can probably load a ton of weight on this machine and look like a gym superhero this one is my #1 least favorite.  I cannot tell you how many times I have had a patient present to my office with using this machine as the reason for their lower back injury.  Let me explain why:

        1.)    It’s seated – Sitting increases pressure on the intervertebral discs of the lower (lumbar) spine.  Many people already have problems with their lumbar discs due to the overbearing anatomical loading on this area.  Placing the discs in a seated position increases the pressure on them and makes them vulnerable to injury.    

 

        2.)  Knees to chest – This also increases lumbar disc pressure and rounds the curve of the lower back which pushes the disc posterior into the spinal canal where your spinal cord and spinal nerves are…OUCH!

        3.)  Massive weight – The reason why most people love this machine is because it uses our biggest, strongest muscles the quadriceps.  This machine can strengthen these muscles but the heavy weight puts a tremendous amount of a force on the discs of the lower back.  If you want to strengthen the legs there are many variations of squats and lunges that are not as risky and will get you the same results.

Check back soon for some more injury making machines to walk past and let collect dust.

Stay Healthy My Friends,

Dr. Todd Rodman, D.C., C.C.S.P., C.S.C.S.