Running

Question 1

The majority of running gait is:

Answer 1

Swing phase 60%

Stance phase 40%

Question 2

What is the biggest difference between running phases and walking phases

Answer 2

running includes a float phase

Question 3

how much knee flexion is required in initial contact for running

Answer 3

20-30 flexion

Question 4

How much hip extension is needed for toe off in running?

Answer 4

5-10 ext

Question 5

How much knee flexion is needed for mid swing in running

Answer 5

120-130 flexion

Question 6

The risk of OA in recreational runners is ______ compared to sedentary and competitive

Answer 6

Decreased

Question 7

What are the special tests to find a bone stress injury

Answer 7

Fulcrum test
Tuning fork
Bump test

Question 8

What is the 3 parts of the continuum of bone stress injuries

Answer 8

medial tibial stress syndrome (shin splints) - stress reaction - stress fracture

Question 9

Will a stress fracture appear on imaging?

Answer 9

Probably not

Question 10

Pt with focal tenderness along medial side of tibia

Pain with activities progressing to pain w/ ADLs

Soft tissue swelling and redness

Answer 10

Bone stress injury

Question 11

What are the 3 parts of RED-S

Answer 11

Relative Energy Deficiency In Sports:

Triad: disordered eating, irregular menstruation, and bone loss.

Question 12

What is the PFPS cluster?

Answer 12

Pain w/ resisted knee ext

Pain while squatting

Pain while kneeling

89% specificity

Question 13

What is the most common running related MSK injury in the knee

Answer 13

Patellofemoral pain syndrome

Question 14

How does PFPS present

Answer 14

TTP on the medial and lateral patella facets

Crepitus

Pain w/ prolonged sitting

Question 15

How should we adjust stride length and cadence for PFPS

Answer 15

Decrease stride length

increase cadence

Question 16

Stride length and cadence have a ______ relationship

Answer 16

inverse

Question 17

What kind of foot strike should we have pts with PFPS use

Answer 17

Non-rear foot strike

(Mid foot)

It decreases PF stress

Question 18

To change PFPS we need a minimum of ____% change of stride and cadence

Answer 18

5-10%

Question 19

What is theorized to be the reason for ITB syndrome

Answer 19

Compression of a layer of highly inner water fat between the ITB and epicondyle

Question 20

Can you stretch your ITB?

Answer 20

No

Question 21

How well does foam rolling work for ITB

Answer 21

temporarily pain relief but does not address the cause

Question 22

How many miles should someone put in running shoes before changing them out

Answer 22

200-300 miles

Question 23

How many hours should be between each run if a pt does double runs

Answer 23

6-8 hours

Question 24

what percent of a pts runs should be long runs (if they do long runs)

Answer 24

20-30%

Question 25

How many seconds do we need to record running gait

Answer 25

15+ seconds Front and Sagittal view

Question 27

What do we need to address for the over strider? How?

Answer 27

Cadence 180spm on metronome, verbal cueing

Question 28

What do we need to address for a collapser?

Answer 28

Strengthening of hip, pelvis, core SL RDL, bridge Cross over step up Utilize exercises w runners pose

Question 29

How can we identify a weaver

Answer 29

Cross over at initial contact Shoe wear increased on lateral side decreased knee window/gap

Question 30

What do we need to address for a weaver?

Answer 30

Increase cadence, so there is less time available to cross over Add visual cue like tape on treadmill

Question 31

How can we identify a bouncer

Answer 31

“Poney tail sign” Noise (increased) Vertical oscillation

Question 32

What do we need to address for a bouncer

Answer 32

Increased cadence Verbal cueing- you’re running in a tunnel, don’t hit your head

Question 33

How can we identify a glute amnesiac

Answer 33

Trunk lean while running Decreased hip ext

Question 34

What do we need to address for a glute amnesiac

Answer 34

Therex - glute max activation and core/hip Manual therapy for hip ROM

Question 35

What is considered a good cadence for running

Answer 35

180spm

Question 36

A motion control shoe is for

Answer 36

Low arch to flat foot with heavy pronation

Question 37

A stability show is for

Answer 37

A normal to low arch with mild pronation

Question 38

A minimalist shoe is for

Answer 38

Normal to high arch Mid-forefoot strike

Question 39

A neutral cushion shoe is for

Answer 39

Rigid feet Heel strike landing

Question 40

Selection of a shoe/insole based on _____ will automatically reduce injury risk

Answer 40

Comfort

Question 41

Does stretching reduce injury risk in runners

Answer 41

No

Question 42

Does strength training make you worse at running?

Answer 42

No - improved running energy economy - improved timed sprint - no change to VO2 max - no change to body composition

Question 43

How many strength training sessions per week for runners

Answer 43

2-3 sessions per week

Question 44

What kind of exercises should runners focus on

Answer 44

Multiple joint CKC exercises

Question 45

How should a runner time their strength training

Answer 45

Allow 3 hours of recovery following high intensity running prior to strength training

Question 46

What are the phases of running?

Answer 46

IC -> midstance -> toe off -> float phase 1 -> initial swing -> mid swing -> terminal swing -> Float phase 2