Professional Documents
Culture Documents
Increasing running load is the foundation of every pro- mechanics that could lead to maladaptation to load.
gressive training plan. Through this process of stressing Finally, the clinician should be able to develop a reha-
the body, and then resting to allow the tissues to bilitation program that returns the injured runner
remodel and adapt, higher levels of fitness are back to a progressive training plan that will help them
achieved.1 At the same time, this process, when done reach their running goals.
incorrectly, can lead to injury. Runners become injured
when the load capacity of a specific structure is exceeded
during a running bout or as a cumulative result of mul- RESTORING INJURED TISSUE TOLERANCE
tiple bouts without adequate recovery.1,2 This is FOR LOAD
commonly referred to as “training error” and is respon- Running load is unique and poorly reproduced with ac-
sible for the majority of running injuries.3 Running tivities that are not running. Therefore, the best way to
injury is not just a result of balancing stress and adapta- get better at running is to run. Unfortunately, this may
tion though. The load capacity of individual structures not be possible for an injured runner. While some in-
is influenced by the magnitude of load per stride as juries will allow for some amount of running, it is
well as the distribution of that load applied per stride.2 more likely that an injured runner presents in the clinic
This is referred to as the runner’s “form” or with a tissue tolerance so low that they cannot run.
biomechanics. When a runner presents in this state, alternative loading
When rehabilitating an injured runner, the goal is activities must be used to return their tissue tolerance to
to restore their tolerance for running load to the point a level that allows them to return to running. Rehabili-
where they can return to a progressive training plan. tation is creating the bridge between injury and return-
In this chapter, we will examine two different strate- ing to run.
gies to achieve this. The first section will examine The exact progression of activities used to accom-
restoring and improving the injured tissue’s tolerance plish this goal must be individualized to the patient.
for load. This will be discussed from acute injury It will differ based on the injured tissue in question,
through return to run. The second section will discuss the specific tolerance of the tissue, and the goal of the
retraining the runner to decrease the magnitude of runner. Different tissues respond differently to different
load and/or transfer the load to other tissues. This sec- loads; however, all tissues respond positively to moder-
tion will examine the role of gait retraining in clinical ate progressive loads.4e6
treatment of injured runners who can still run. It will
also look at alternative forms of treatment when the Acute Painful Phase
patient cannot run. It is important to point out that Patients often present in clinic unable to run due to the
these two strategies are not mutually exclusive. An acute nature of their symptoms. They may be so sensi-
astute clinician blends them together during the tive that even basic movements of daily life, e.g.,
course of rehabilitation, but for clarity we will discuss walking or sitting down in a chair, are painful. This
them separately. amount of sensitivity can lead the injured runner to
At the end of the chapter, the clinician should be conclude that these low load activities are causing dam-
able to determine the load sensitivity of a running pa- age and they may become fearful of activity as a result.
tient. They should also be able to identify running In these cases, initial loading may need to be isometric.
There are a myriad of physiological reasons why iso- reactivity to load can help to facilitate their progression
metric loading can be beneficial to recovery. Isometric out of the acute painful phase and onto the progressive
contractions can slow muscle atrophy and decrease loading phase. Care should be taken to ensure that the
edema. More importantly though, isometric loading, application of these does not diminish the self-efficacy
specifically of tendons, has been shown to be anal- of the patient. Pain is a complex phenomenon, and ul-
gesic.7,8 This can be incredibly helpful to the clinician timately, a patient must feel that they have control of
who needs to break the patient’s association between their symptoms if they are going to confidently return
activity and pain. to running.12 If they have to rely on external modalities
In addition to breaking the pain cycle, isometrics consistently, they are not demonstrating faith that their
have an important role in restoring normal muscle body is robust enough to tolerate external stresses,
recruitment. When a tissue is painful, its use is which will, in turn, create a struggle to move forward
inhibited, and alternative motor recruitment strategies to the next phase of loading.
are used to accomplish functional activities. It is there-
fore necessary to restore normal motor recruitment Subacute Progressive Loading Phase
before more loading can be commenced. Isometrics Once tissue sensitivity has diminished, progressive
serve as the tool to restore this normal motor loading should be initiated to increase the tissue toler-
recruitment. ance. At first, running load may still be too great to
When putting this idea into practice, gym equipment apply to the injured tissue. Therefore alternative loading
can be a useful tool because it allows for very specific strategies need to be used to progress the patient back to
loading that can be adjusted right up to the edge of a pa- running.
tient’s tissue tolerance. If the patient does not have ac- Different loading protocols have been advocated by
cess to gym equipment, body weight variations can be different groups.13 Specifically with tendons, the differ-
utilized to produce the desired load. Researchers have ence between concentric and eccentric load has been
classically used five sets of 45 second isometric holds debated. Initially, eccentric exercise was advocated
at 70% of one repetition maximum.9 This should be because of the “lengthening” strain on the tendon.
adjusted based on the patient’s response. Since the This lengthening strain was hypothesized to encourage
goal of the exercise is to diminish symptoms, the pa- reorganization of damaged tendinous tissue and help
tient experiencing those symptoms will be able to direct return it to its preinjury structure. More recently, this
the load much better than the clinician. Autonomy idea has been called into question. In vivo studies of
should be granted to the patient to progress the load tendon mechanics have shown that the actual excursion
as tolerated once they have demonstrated understand- of the tendon is not different based on the load placed
ing of the purpose of this exercise prescription. on it.14 It is still true that higher loads can be produced
Clinically, exercise choice will be dependent on the with eccentric exercises.15 However, in a rehabilitation
sensitivity of the patient and the tissue that needs to setting, these higher loads are rarely used; thus the clin-
be loaded. That said, it can be beneficial to recreate ical utility of eccentric exercise may be more limited
running specific positions with the exercise prescribed. than previously understood. Ultimately, the benefit of
Conceptually, this loads the tissue similarly to actual the load may not even be structural. Limited evidence
running. It also provides a mental benefit for the patient supports the reversibility of pathological tissue changes;
who can start to extrapolate the exercise out to their however, loading has still been shown to be benefi-
eventual return to normal running. cial.16 This is possibly due to improvements in cortical
Regardless of which tissue is injured, exercise of control and decreased muscular inhibition, which can
some type should be prescribed if only to start to restore help improve transmission of load through the injured
the patient’s confidence in their body. It is at this stage tissue.17
that a patient is most psychologically fragile. If the mes- No matter what type of load is used, progression is
sage that exercise is damaging is promoted, they will dictated by the symptoms of the patient. Classic loading
struggle to progress. recommendations start with body weight and three sets
During this acute phase, modalities such as tape and of 15 repetitions. The weight is increased when the total
cryotherapy, as well as massage and manual therapy, volume of sets and reps can be tolerated without
could be used to help decrease the reactivity of the “disabling” pain.18. It is liberating to both the patient
tissue.10.11 It is up to the experience of the practitioner, and the clinician to know that exercise need not be
taking into account the beliefs of the patient, to deter- pain free for it to be beneficial to the patient and that
mine the best use of these. Decreasing a patient’s there is some evidence that suggests that painful exercise
CHAPTER 11 Rehabilitation Principles of the Injured Runner 103
Double Leg Squats Single Leg Squats Double Leg Hops Single Leg Hops
TABLE 11.1
Three Week Walk-Jog Progression of an Initial Return to Run Program.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
9 minutes - 8 minutes 7 minutes 6 minutes
walk/1 minute walk/ walk/ walk/
jog 3 2 minutes jog 3 minutes jog 4 minutes jog
3 3 3
5 minutes 4 minutes 3 minutes
walk/ walk/ walk/
4 minutes jog 6 minutes jog 7 minutes jog
3 3 3
2 minutes 1 minutes 30 minutes jog
walk/ walk/
8 minutes jog 9 minutes jog
3 3
CHAPTER 11 Rehabilitation Principles of the Injured Runner 105
TABLE 11.2
Progressive Running Plan.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total minutes ACWR
30 e 30 e 30 e 35 e e
e 30 e 30 e 35 e 220 e
35 e 30 e 35 e 35 e e
e 35 e 40 e 35 e 245 0.95
35 e 40 e 40 e 35 e 1.22
e 40 e 40 e 40 e 270 0.93
45 e 40 e 40 e 45 e 1.24
e 45 e 40 e 45 e 300 0.91
Adapted from program by Steven L. Cole, ATC, CSCS College of William and Mary.
106 SECTION II Biomechanics and Rehabilitation
BOX 11.4
Acute to Chronic Workload Ratio
Load per stride is a concept that has been researched must be able to identify the mechanics that correlate
in depth as a causative factor of running injury. Magni- with these excessive loads and provide useable feedback
tude of load per stride is measured very specifically us- to the patient using only the tools available. Typically in
ing instrumented treadmills or force plates. When a the clinic, this means a tablet computer or a smart
runner is examined using these tools, the ground reac- phone with a camera capable of capturing slow motion
tions forces (GRFs) can be examined. GRFs are mea- video and an application that allows the practitioner to
sures of the force exerted by the ground on the runner review the video with the patient. This has been shown
as they come into contact with it. These forces are to be a valid and reliable way of measuring gait me-
exerted in three dimensions: vertical, horizontal, and chanics clinically.31
mediolateral. In running research, the vertical and, to The mechanics that are most often correlated with
a lesser extent, horizontal forces are what have received excessive loading variables (VGRF, VLR, and PBF) and
the most attention. Specifically, excessive peak vertical increased risk of injury are overstriding, excessive
ground reaction force (VGRF), vertical loading rate adduction of the femur, and/or contralateral hip drop
(VLR), and peak braking force (PBF) are what have (see Fig. 11.2).9,32 Overstriding can be defined as a
been most closely examined in relation to running tibial inclination angle greater than 5 at initial con-
injury. tact.33,34 Excessive adduction of the femur and contra-
VGRF is the vertical component of GRF and is typi- lateral hip drop is observed at midstance and is
cally highest at midstance of the running gait. VLR is a defined as pelvic drop in the frontal plane greater
specific part of VGRF. It refers to how rapidly that force than 5e7 degrees.33,34 Males typically have less, females
is produced and is usually highest during the transition more, so the upper limits of what is acceptable should
from initial contact to midstance. Intuitively, lower be adjusted accordingly.
values of both VGRF and VLR are encouraged for Clinically, there are multiple strategies that can be
decreasing injury risk.28 used to change these aspects of running mechanics.
PBF is a component of the horizontal ground reac- Which strategy is used is dependent upon the specific
tion forces, the forward and backward forces. It is injury and how well the injured runner can use the strat-
defined as the maximum posterior force observed dur- egy to change their mechanics.32 The most researched
ing the gait cycle, typically at initial contact.29 VGRF strategies can be divided into two categories. The first
and VLR are associated with stress fracture risk in run- category is made up of strategies that have an external
ners; however, they have not been found to be signifi- focus, cued by something from the outside. The second
cantly associated with other running-related injuries.28 category comprises strategies that have an internal
PBF has been found to be associated with running- focus, using the runner’s own body for feedback.
related injuries in general, but not specifically with
any one type.29 External Focus Gait Retraining
Researchers have demonstrated that if visual repre- When retraining a runner’s gait, level III evidence sug-
sentation of these forces is given in real time to the sub- gests that external cueing may be more effective than in-
ject, the subject can alter their gait to modify the forces ternal cueing in creating meaningful change.32 This idea
and, over the course of a year, decrease their risk of has been examined in great detail in other fields of mo-
injury.30 This is very important as a proof of concept; tor learning and is generally accepted as superior to in-
however, its utility to the clinical practitioner is limited. ternal cuing.35 This is because using an external cue, one
The vast majority of clinics will not have access to that focuses the mind outside of the body, does not
instrumented treadmills and will likely be unable to constrain the body to perform a movement in a specific
provide real-time feedback of specific variables related way. It allows the body to determine an outcome it
to the magnitude of load per stride. Therefore, clinicians wants to achieve and then use the most efficient pattern
CHAPTER 11 Rehabilitation Principles of the Injured Runner 107
FIG. 11.2 Common mechanics that correlate with excessive loading variables.
of movement to achieve it. This is opposed to an inter- maintain efficiency. That said, efficiency may be sacri-
nal cue that would dictate the movement be done in a ficed in the short term if the trade-off is that a patient
specific way that may or may not be as efficient for is able to run with less symptoms.
the individual to perform. Internal cues may still be It is important to remember that cadence is used
beneficial at times as described below, but in general only as a means to shorten step length and ultimately
an external cue is usually more successful due to the reduce ground reaction force variables. Other strategies
freedom of movement it provides. have demonstrated success doing the same. Both cueing
In regard to running mechanics, much of the vertical oscillation and cueing to decrease the sound of
research in this area focuses on modulating cadence the runner’s footfalls have been shown to have positive
(the number of strides per minute) because this in effects on ground reaction variables.39,40 In general, a
turn decreases step length. This decrease in step length cue is only as good as the resulting change in the run-
decreases the lever arms that apply forces on the body ner’s gait. A clinician who can individualize their cueing
and has been shown to reduce the magnitudes of load to the patient will be the most successful.
per stride. This is not a new idea;33 however, it has
received more attention due to recent research demon- Internal Focus Gait Retraining
strating that small changes in cadence can significantly External cues have the benefit of allowing a patient to
decrease the overall forces placed on the joints during self-select a motor strategy to match the cue. There is a
running.36 It is important to note that there is a down- freedom for the runner with these cues, which often
side of increasing cadence, in the form of decreased leads to a more consistently successful outcome. How-
running economy. However, if cadence changes are ever, depending on the specific injury, there are situa-
limited to 5% or less, this has been shown to not be a tions when an internal cue, which dictates the strategy
significant issue.37 used, is needed to address their specific injury. Internal
Clinically, when using cadence to cue gait modifica- cues focus the runner on themselves for feedback and
tions, the patient is instructed to run at a self-selected encourage them to run in a specific way, which changes
pace without cues and the preferred cadence is recorded how forces are distributed across their own body.
along with the runner’s biomechanical data. Average One of the most well-known and researched exam-
cadence in recreational distance runners is 164 strides ples of internal cueing is changing a rear foot striker
per minute.38 Cadence can then be increased to the to a forefoot striker. This idea gained significant atten-
point where running mechanics or symptoms improve. tion as it was deemed to be a more natural way to run
As stated above, ideally this is less than a 5% change to and was subsequently shown to decrease VLRs.41e43
108 SECTION II Biomechanics and Rehabilitation
Its benefits are twofold. Similar to increasing cadence, require concurrent interventions to improve their me-
switching to a forefoot strike tends to decrease stride chanics and help them improve their load distribution.
length, thus decreasing joint load. Unlike cueing For clinicians, this is where their creativity and
cadence, cueing foot strike determines how the runner problem-solving skills are most important. Little to no
lands and therefore which body parts they distribute research has connected the effects of interventions other
the load across. Forefoot striking can be used specif- than gait retraining to the loading variables that are
ically for runners who are experiencing knee pain by typically correlated with injury. The choice of interven-
transferring the load that would normally be absorbed tion will vary between practitioners and will be dictated
by the knee to the foot and ankle.43 Care should be by the presentation of the patient. Below are two exam-
taken, as this strategy, while beneficial, can lead to ples of practical interventions that will be beneficial to a
increased risk for foot and ankle injuries if proper tran- wide range of running patients.
sitioning is not undertaken. Plus, more recent research As stated earlier, there are certain mechanics that are
suggests that the improvement in VLR could be related hypothesized to lead to greater risk of injury. Runners
to the initial vertical loading peak, typically seen with that demonstrate excessive hip adduction and internal
heel striking runners, actually just being hidden within rotation of their hip are at increased risk of multiple
the normal curve of the VGRF.44 runningerelated injuries.9,32 If the patient is unable to
Forefoot striking is not the only internal cue that can run or has failed to change their mechanics with gait
be given, and other strategies may be useful depending retraining, then it is necessary to work on them in a
on the type of injury the runner is experiencing. Another simplified form.
well-researched cue is forward lean. Research suggests A good proxy for addressing running form is the sin-
that cueing increased forward lean during gait can in- gle leg squat. While it lacks the plyometric forces of
crease load distribution to the hips and thus decrease running, it requires the same ankle, knee, and hip me-
load on the knees.45,46 This same idea is what differen- chanics. Observing a patient demonstrate repeated
tiates a squat from a deadlift. Both require an individual single-leg squats can help the clinician identify deficits
to bend their ankles, knees, and hips; however, the that may be contributing to the patient's poor running
squat biases the quads and knees to take on more of mechanics and in turn guide intervention. Typical im-
the load, while the dead lift encourages the hamstrings pairments that limit the patient’s ability to single-leg
and glutes to do it. This is far from automatic though, squat are decreased lower limb strength, specifically of
just as a deadlift requires body awareness to perform the gluteals, as well as decreased ankle range of
correctly, forward lean requires similar skill to ensure motion.47e50 All of these can affect a runner’s ability
that the runner gets the purported benefits. to control their lower limb mechanics. Thus, it is impor-
These are well-established concepts, but they also tant for the practitioner to have a battery of tests to
suggest that their inverse could be true. If an individual determine which could be contributing to the patient’s
were having calf problems and they were a forefoot inability to perform the basic movement pattern of
striker, transitioning to a heel strike could change the running.
load and allow them to keep running without overload- Gluteal weakness is often implicated in a runner’s
ing the sensitive tissue. Similarly, if a patient were hav- physical examination. During their single-leg squat,
ing hip pain, adopting a more upright posture could be lack of gluteal strength is responsible for contralateral
helpful to maintaining their ability to run. Again, the hip drop and/or increased adduction and internal rota-
maximum benefit for the patient comes not from the tion of the femur, leading to knee valgus. During the
cue itself but from its application to address the pa- running gait, the force on the gluteus medius is esti-
tient’s specific problems. mated at three to five times body weight. Only the
patellar tendon and soleus need to absorb more.36
Improving Running Form When the Patient While it is difficult to argue that the gluteus medius
Cannot Run should be strong enough to lift five times body weight,
Runners will often present clinically with a tissue toler- it is reasonable to think that increased control and
ance so low that they are unable to run. In these cases, strength of the gluteals will greatly aide in lower limb
gait retraining is of little use initially. A progressive mechanics. Clinically, it is difficult to give hard goals
loading plan is the first tool to assist in the return to for strength. Even measuring strength in a reliable and
running. However, some patients will present with comparable fashion is challenging without expensive
such poor mechanics that even the most conservative equipment. Limited research has found that a cutoff
loading plan will not be enough. These patients may of 35% of body weight measured using a handheld
CHAPTER 11 Rehabilitation Principles of the Injured Runner 109
Hip Abduction Side Lying Side Plank Clam Shell Side Plank Hip Abduction Full Side Plank Hip Abduction
Heel elevated single leg squat demonstrating glute weakness Heel elevated single leg squat demonstrating no glute weakness
for those that are too sensitive, this will need to be 7. Rio E, Kidgell D, Purdam C, et al. Isometric exercise induces
alternative activities until they can return to a level analgesia and reduces inhibition in patellar tendinopathy. Br
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