Week 9 Lecture 9B Running Biomechanics & Injury Tx

Question 1

Dosage

Mileage
Volume:
Greater than _ miles / week assoc. with increased injury risk

Progression:
How much do you safely increase miles / volume?
_% rule - increase mileage _% each week

Above 40 miles per week – significantly increase risk of injury

Progression – how much can you safely add

10% rule – increase mileage 10% each week

Answer 1

40; 10;

Question 2

Increase in more than 30% weekly – increased likelihood of injury

Don’t want to increase mileage too rapidly

Question 3

Step Length

Closely related to Step Rate or Cadence
Speed = decreased step length x increased step frequency
Target: _ fs/min??
(_steps per side = _ total)

Take shorter and quicker steps

180 – good target but not everyone needs to be at 180 foot steps / min

Answer 3

180; 90; 180

Question 4

Foot Strike Position

Transition to forefoot strike pattern:
Can be achieved by (increasing/decreasing) step rate and (increasing/decreasing) step length.
Results in:
↓ DF activation 
↓ Compartment pressures 
↓ Peak vertical GRF 

Transition – increase the step rate and decrease step length .

Answer 4

increasing; decreasing

Question 5

Stiffness

Can be changed in LE
Increased step rate (increased/decreased) LE stiffness
Increased knee flexion - (increased/decreased) LE stiffness

Too little stiffness - (Tibial stress fx/Soft tissue stress)
Too much stiffness - (Tibial stress fx/Soft tissue stress)

Answer 5

Increased; decreased; soft tissue stress; tibial stress fx

Question 6

When too narrow – increases loading of the Itband.

Decreased step width – just how they choose to run, not due to weakness or flexibility

Question 7

Helpful with symptoms

Question 8

Less than _ - (Under training and higher relative injury risk)
- - (Optimal workload and lowest relative injury risk – “The Sweet Spot”) .
Greater than _ (The “danger zone” and highest relative injury risk)

Running volume or reps of exercise is the workload

Above 1.3 – overtraining

Answer 8

0.8; .8-1.3; 1.5;