DOR Podcast #115: Recovery Strategies to Get You Back to Running After an Injury
Running, especially training and racing hard, introduces large amounts of load & stress on your muscles and bodily systems. There are times that altering or reducing your training load can be critical to preventing serious injury. This is especially the case when recovering after a goal race (specifically the marathon), fighting off the beginning pain or niggles, or when returning from an injury. Nathan and Matt explore different strategies to help you recover from big races and keep your training consistent even in the midst of occasional pain. They share tips for water running and take a look at the AlterG and Lever Pro treadmill systems which actually reduce the force of gravity on your body while running. For a deeper look at these three options, be sure to read the in-depth article on our website.
The Subjective: how long do you take off after a goal race?
Chapters
0:00 - Intro
3:42 - Defining stress & load
7:40 - Decreasing load after a big race
17:48 - Do super shoes decrease damage and speed recovery?
20:27 - Altering load while returning from injury
23:38 - Healing timeframes for bone and tendon injuries
31:54 - Reasons to modify load while training
37:02 - A primer on water running
43:29 - AlterG treadmill running
49:05 - Lever Pro running system
59:58 - Wrap up
Science Feature:
Strength Requirements for Walking
By Chief Editor Matt Klein
Walking has several phases of movement that need different muscles to provide either shock absorption, help the body progress forward, or provide stability.
The first phase of walking is moving from initial contact with the ground to what is called loading response. This requires the quadriceps to absorb shock as the knee bends and the ankle dorsiflexors to control the forefoot's movement to the ground. As the body moves over the ankle and toward terminal stance, the calf (specifically the soleus) helps keep forward movement under control and keeps your body upright. Finally as your leg prepares to lift off the ground and move forward into the swing phase, your hip flexors move the leg forward.
In addition to the above muscle groups that help move the body forward, the gluteal muscles are helping provide stability throughout the time when your foot is on the ground. Appropriate gluteal strength and coordination provide a stable platform for your trunk, pelvis, and ultimately your entire lower limb including the foot and ankle. If you plan on using walking as a regular form of exercise, ensuring that you have adequate strength in each of these muscle groups is important to remain symptom free and avoid biomechanical faults that may predispose you to injury. To get help with this, you may consult your physical therapist (do I sound like a broken record yet? Physical Therapists can be a huge asset!).
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NEXT: New Balance Fresh Foam X 860v13
