Hip Range of Motion and Running Efficiency

Interesting study here that found you can increase hip range of motion with a targeted exercise routine, however that does not mean you automatically transfer to a greater stride length or improved efficiency as a runner. Improvements in hip flexibility do not transfer to mobility in functional movement patterns Authors suggest you may need additional focus on 'grooving' new motor patterns if new found movement range is to be utilized,in other exaggerated range of motion drills.

To Stretch or Not?

Good summary by Dr Greg Wells.

Hamstring Stretching!

Keeping your other foot against the wall is key!

Running/Endurance Related Research

Omega-3 Supplements May Reduce Inflammatory Response To Exercise
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation.  -Journal of Sports Science and Medicine


Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
 There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research


Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury  -Current Sports Medicine Reports

IT Band Syndrome:  The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)

Patello-Femoral Syndrome:  Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.

Achilles:  The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.


Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes.  Current Sports Medicine Reports



Aging and Factors Related to Running Economy

The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy.  Journal of Strength and Conditioning Research  (evidence that older runners could benefit from strength training!)

MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong! 

Hamstring Stretching by "The Band Man" Dave Schmitz

MY COMMENT: I really like this technique! Check out Resistance Band Training for more great information on trainng with resistance bands.

Stretching Before Running

The most significant risk factors for injury were a history of chronic injury or recent injury in the past four months, and a higher body mass index (a measure of body fat based on height and weight).

In addition, the runners found that starting -- or abandoning -- a pre-run stretching regimen was more hazardous than just sticking with a usual routine.

-yahoo health

My comment: Don't make any sudden changes in your normal routine!

Treatment for Plantar Fascitis

Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10-20 times for each foot. Dr. Furia and Dr. Judy Baumhauer, orthopaedic surgeon and president-elect of the American Orthopaedic Foot and Ankle Society (AOFAS) recommend that this exercise be performed initially in the morning, before getting out of bed and after any long periods of sitting. If there is a sharp pain in your heel when getting up, a stretch should have been done before standing or walking -stonehearthnewsletters.com

MY COMMENT: At 2 and 4 month follow-ups, 65 percent of patients who performed the plantar fascia-specific stretch reported total satisfaction with treatment or satisfaction with treatment with minor reservations. Even though 35% continue to suffer, stretching is a must in treating plantar fascitis. I suffered from heel pain for a year, and seemed to have finally gotten over it, I think, through regular calf and foot stretching (note in the study subjects were instructed to stretch 3x day) and wearing Sketchers.

USA Track & Field Announce Results of Pre-run Stretch Study

To stretch or not to stretch? That's a question millions of runners ask themselves daily, but results from a USA Track & Field-sponsored clinical trial involving close to 3,000 runners confirm there is no difference in the risk of injury for those who stretched before running and those who did not. Read more here.

According to researchers, if you already stretch before you run, keep doing so, because the number of injuries increased dramatically in runners who made it a habit to stretch and then stopped.

Two of the variables recorded were found to strongly influence injury rates; people with a higher body-mass-index were more likely to be injured as were people with a recent or chronic injury prior to participating in the study.

Hamstrung!

I've had tightness in my right hamstring for years. It's something that I just learned to live and run with. No pain, just tightness that on occasion feels tight enough that it throws off my bio mechanics on that side during hard running.

Recently I decided to attempt some electrical stimulation, heat, and stretching to loosen it up. Last night I had to shut down just short of 2 miles during a 5K time trial due to hamstring pain. It is still bothering me today but I was able to get in a 90 minute bike.

I don't think it's anything serious, but you never know. I probably overdid the stretching and have some micro tears in the muscle. I'll see how it feels tomorrow, but realistically I hope to be back running by Friday. The lesson? Don't do anything too extreme when it comes to stretching! Work into it gradually and don't force.