Michael Reeves PT, DPT, ATC, CSCS

Running Injuries Running is one of the most common forms of exercise. It is a convenient and efficient workout that can be an escape from the noise and stress of the outside world; it can be a great way to get your day started off on a good foot, or to decrease stress after a long day of work.  Many runners use running as their primary, and sometimes only source of physical activity.  Running places a lot of stress on our body and just like with any sport there are inherent injury risks.  When compared to other types of aerobic exercise such as biking, swimming, or walking, running has a higher risk of injury.  This is tied to the amount of impact that our body undergoes during running and the need to dissipate those forces between muscles and joints.  In this blog we will discuss some common running injuries, some potential causes, and some potential management strategies. Common running injuries According to Francis et al.  the knee is the most c...

Heavy slow resistance versus eccentric training as treatment for Achilles tendinopathy: a randomized controlled trial. Population: 58 patients with chronic (> 3 months) mid-portion achilles tendinopathy.  Randomized to one of two loading programs for a total of 12 weeks with a 52 week follow up. Eccentric Loading Program: Exercise Sets Reps Rest Pace Straight Leg Heel Raises on Step 3 15 2 minutes 3” per rep Rest 5 minutes Bent Knee Heel Raises on Step 3 15 2 minutes 3” per rep Perform 2x/day, 7 days per week for 12 weeks As exercises become easier you can progress by adding a loaded backpack Start with approximately 10% body weight (BW) and increase by 10% BW as tolerated, no more than 1x/week Heavy Slow Resistance Program: Exercise Week 1 Week 2-3 Week 4-5 Week 6-8 Week 9-12 Pace Seated Bent Knee Heel raises 3x15 RM 3x12 RM 4x10 RM 4x8 RM 4x6 RM 3” concentric / 3” eccentric 2-...