Transcript Courir comme un pied

Prevention of Running
Injuries
« Everything you must forget!»
Do you still believe
in these principles?
The following is a summary of a conference that Blaise
Dubois gave 10 years ago… and refutes today! If you
still believe in these concepts and you would like to
know why they are no longer appropriate, you can join
us for a three day post-graduate course for health
professionals in your region.
Warm-up
• Jogging
(5 to 20 minutes for warm-up)
• Static stretching
• Ballistic stretching
• Interval training
• Jogging
(5 to 15 minutes for cool-down)
• Static stretching
Blaise Dubois - 1999
Ideal Running Gait
• Standing straight and tall with relaxed
shoulders and elbows at 90˚
• Strike with heel and roll towards the
forefoot then push off with the first toe
• Minimal pronation
(controlled by the shoes and/or
plantar orthoses)
• Stride not too long nor too short
Blaise Dubois - 1999
Training Periodisation
In order to prevent injuries, it is essential
to rest appropriately :
• One to two days of rest every week
• One week of low workout load every month
• Three to six weeks of complete rest annually
Blaise Dubois - 1999
Impact = Stress = Injuries
• A mass that hits a surface produces a force of
impact proportional to the runner’s weight
Force of Impact = Mass x Acceleration
(60 tons of impact force/km of running!!!)
• This impact force is decreased by running shoes
• A cushioning shoe will decrease the amount of
stress on the body and therefore reduce the
overall risk of injuries and especially arthroses of
the knees
Blaise Dubois - 1999
Pronation
Is a combination of eversion, abduction and
dorsiflexion of the foot
(The “collapse” of the foot upon weight bearing)
• Pronation is considered normal at +/- 16˚
• A “pronator” refers to a foot that “overpronates”
• A “supinator” refers to a foot that “underpronates”
Blaise Dubois - 1999
Pronation
Overpronation has many negative effects on the
biomechanics of the lower extremity.
• “Collapsing” foot, dynamic valgus at the knee, hip
adduction...
Consequently, overpronation is the cause of
many “biomechanical” pathologies
• Plantar fasciapathy, Achilles tendonopathy, medial
tibial stress syndrome, patello-femoral syndrome, iliotibial band syndrome...
Blaise Dubois - 1999
Changing Running Shoes
The choice of a running shoe should be made according to foot type
Type
Pronator (55%)
Neutral (40%)
Supinator (5%)
Needs
 Stability ++
 Arch support
 Comfort
 Cushioning +
 Flexibility
 Cushioning
Characteristics
 Last : Straight
 Semi-curved last
 Thin heel
 Solid heel
 Curved last
 Cushioning
 Solid heel
 Cushioning
 Flexible
++
counter ++
 Antipronator
counter
 Neutral
++
+
 Neutral
Blaise Dubois - 1999
Plantar Orthoses
Plantar orthoses are conceived to correct
“abnormal” biomechanics in order to prevent or treat
a musculoskeletal pathology of the lower extremity
Pathologies
Orthoses
Biomechanics
Blaise Dubois - 1999
Tendonitis
The treatment of chronic tendonitis in a
runner can be summarized by:
•NSAIDs (7 to 10 days) + Ice
•Complete rest or reduced training volume
•Transverse frictions and manual therapy to treat
stiffness
•Tendon stretching
•High quality specialized cushioned running shoes
Blaise Dubois - 1999
Hydration
• It is important to drink at least 2 litres of
water every day
• If a runner is confused at the end of a
marathon, it is essential to quickly give
him/her some water since he/she is
certainly dehydrated
Blaise Dubois - 1999
Do you still believe
in these principles?
To host the three day course, entitled “New Trends in
the Prevention of Running Injuries” in your region, you
simply need to visit the “Courses & Conferences Host a Course” section on our website.
http://www.therunningclinic.ca/en/courses-conferences/host-a-course.php