What Runners Need to Know (by Joel Lyons

By Joel Lyons, PT, OCS

Everybody knows that no one is perfect, but when resolved. For example, an ankle sprain could leave the is an imperfection a problem and when is it nothing calf weaker if it doesn’t heal within two weeks. For to worry about? The simple answer: It all depends. this reason, one should not only care for the ligament, Some imperfections can cause a cascade of problems but pay attention to strengthening the calf. when compensations lead to further ailments. Other Another reason for side-to-side differences could imperfections can be mild enough to be completely simply be a more dominant side. For example, a ignored. soccer player who always uses his strong leg may get a stronger quadriceps on that side. This could lead to Leg-length discrepancies problems at the knee, hip or back.

First, there are several reasons for an apparent legA common imbalance for many athletes, runners length discrepancy. One could be that there is a true included, occurs when the quad and hamstring are difference in length when measuring from the top of significantly different in their strength. The quad is the femur to the floor. In that case, either the femur or supposed to be stronger than the hamstring but only the tibia is longer on one leg compared to the other. twice as much. The problem is usually because of the Usually, if the difference is ¼ inch or less, there may weak hamstring. I’ve observed that many people just not be a problem. If it do not like working on their hamstrings. is greater, there may be a need to put a Please do For one thing, it is not that comfortable to do one of the most common hamstring small lift in the shoe. Another reason for not avoid workouts: a hamstring curl while lying on your stomach. It’s a simple exercise, but the difference could be from a pelvic asymmetry. When one working the many just don’t like lying on their stomach. At the gym there are often seated ham curl machines that are more comfortable. Other side of the pelvis is rotated in a direction hams. ways to strengthen them is to do a dead lift. When performing this exercise you opposite to the other would hold a weight in your hands and lean side, one leg will appear longer than the other. In this forward at your hips, not your back. For that reason case, you will probably need to consult a physical dead lifts can be dangerous. It is too easy to do it therapist to help with realignment. He could help wrong and injure the back. with muscle strengthening, stretching and/or manual Regardless, when a runner injures the hamstring, mobilizations that can put the bones back where they the recovery is usually much longer than they would are supposed to be and help them stay there. expect.The imbalance was most likely at the root of the injury, but it could have been caused when Muscle Imbalances someone tried to do a workout that they just weren’t

There are several types of muscle imbalances. ready for. Speed work when they weren’t ready One could simply be that a muscle on one extremity probably caused it. My advice: Please do not avoid is significantly weaker than the same muscle on the working the hams. It’s a tough injury to recover from. opposite side. A common reason for this could be In the upper body a muscle imbalance often results that the recovery from an injury hasn’t completely from overworking the chest at the expense of the 27

upper back muscles. Especially in men, I will see an and still was the best marathoner in the world during emphasis to develop the pectorals to get that “look”. his peak. Other people who tolerate an anomaly for too The upper back is forgotten and this person will many months or years may develop problems. develop a forward head and shoulder posture. This If you have persistent problems when running you can cause neck and shoulder problems. The solution may want to have a specialist take a look at your gait. is to do exercises like rowing and reverse flies. Or you may not be having problems but want to look Activate the muscles that pull for ways to improve your shoulders together with dumbbells, resistance bands, or ... look for ways your performance. Breakaway Running machines in the gym. to improve your and Fleet Feet will take a quick look Gait Asymmetries There are boatloads of gait anomalies that can cause performance. at your gait when you are purchasing shoes. Local problems: from arm swing universities and differences to asymmetric stride lengths to foot strike some physical therapy clinics may also give you a gait problems. Many of these differences may not need analysis for a fee. correction. I often think of Bill Rodgers’ gait when Whatever area that you’re are having a problem looking for an example of a highly successful runner with, first check to see if you might have a difference who has a very asymmetric gait. Among other things, in strength or flexibility on that side. Try to correct it he had a substantially different arm carriage from side if you can. If not, seek some help before it gets out of to side. I don’t believe he ever worked on correcting it hand.