Susie Fagerholm, DPT www.run-pt.com

1. Susie Fagerholm PT, DPT
January 13th 2017
INJURY PREVENTION FOR
THE HIGH SCHOOL CROSS
COUNTRY & TRACK ATHLETE

2. Injury Prevention Program
0
5
10
15
20
25
2011 2012 2013 2014 2015 2016
% Injury Rate at End of Season
% Injury Rate

3. Injury Prevention Program
IHS Cross Country
 Summer training
 Beginning of
Season
 Middle of Season
 End of Season
 2 Week Break
IHS Track Mid-Long
Distance
 Winter Track
Training
 Beginning of
Season
 Middle of Season
 End of Season
 2 Week Break

4. Injury Prevention Program
 Variety is key
 Education to the parents & kids
 Specifically educate & instruct runners
that are injured
 Be specific to each running level
 Pre-Season training
 Outside resources: i.e., physical therapist,
athletic trainer, nutritionist
 Key strengthening exercises, core,
stretching, proper gait mechanics

5. Typical Running Injuries:
The Track Athlete
 Sprint Athlete: Less than 800 meter distance
 Shin Splints
 Plantar Fasciitis
 Hamstring Strain/Tear (Lower thigh)
 Quadriceps Strain/Tear
 Calf Strain/Tear
 Achilles Strain/Tear

6. Typical Running Injuries:
The Track Athlete
 Middle & Long Distance Athlete: At least 800
meter distance
 Shin Splints
 Illiotibial Band Syndrome
 Patellofemoral Pain Syndrome (Runners
knee)
 Hamstring Strain (Middle and upper thigh)
 Plantar Fasciitis
 Achilles Tendinitis
 Stress Fracture

7. Injury Risks
 Short distance vs mid- long distance
 Female
 Novice vs veteran
 Prior Injury
 Multiple sports
 Participation in too many T&F events
 Running biomechanics/alignment
 Nutrition
 Surfaces
 Increasing speed, distance, frequency
 Environmental factors
 Shoes
 Inserts

8. How to prevent running injuries
 Pre-season training
 Slowly build first 2 weeks of season
 Variety
 Surfaces
 Progression
 Running Shoes & Shoe Inserts
 Sprinters
 Mid-long distance
 RICE
 Nutrition
 Education

9. Injury Prevention:
Specific Runner Exercises
 Important for core/hip and lower extremity strength and stability
 SPRINTERS
 More resistance with less repetitions: 2-3 sets of 6-8 reps
 Penguin Walks
 Kick backs
 Hip abduction (10-15 sec holds)
 Crab walk
 Single leg step up holds on stair
 Lunges
 Squats
 Single leg squats on curb or stairs

10. Penguin Walks

11. Kick Backs Hip Abduction

12. Crab Walk

13. Single Leg Step-Up Lunge

14. Squat Heel Tap Down

15. Injury Prevention:
Specific Runner Exercises
 MID-LONG DISTANCE
 Body weight with more repetitions: 3 sets of 15-20 reps
 Penguin walks
 Hip abduction (5-10 sec holds)
 Crab walk
 Clock Exercise
 Step ups with holds
 Runner Pose
 Bridging
 Pendulum

16. Penguin Walks

17. Hip Abduction Crab Walk

18. Clock Exercise

19. Single Leg Step-Up

20. Runner Pose

21. Bridging Pendulum

22. Interactive Lab!!!

23. Injury Prevention:
Specific Core Exercises
 Planks
 Variations with lifting arms/legs and leg oscillations
 Russian Twists
 Full sit ups
 Star
 Superman
 Leg lowering
 Mule Kick
 Glut bridge extension (leg lift, oscillations)

24. Plank Russian Twists

25. Full Sit-up Star

26. Superman Leg Lowering

27. Mule Kick Bridge w/ Leg Lift

28. Injury Prevention:
Stretches
 Dynamics
 Pendulums
 Hamstring/Calf stretch
 Penguin walks
 Squats
 Lunges
 Cradles
 Hip turnouts
 Knee hug

29. Pendulum Hamstring/Calf

30. Penguins Squats

31. Lunge Cradle

32. Hip Turnout Knee Hugs

33. Injury Prevention:
Stretches
 Static
 Hamstring
 Calf
 Quadriceps
 Illiotibial Band
 Adductor
 Hip flexor
 Outer Shin/front of shin
 Hurdler
 Piriformis

34. Hamstring Stretch Calf Stretch

35. Quad Stretch ITB Stretch

36. Adductor Stretch Hip Flexor Stretch

37. Outer Shin Stretch Hurdler Stretch

38. Piriformis Stretch

39. Agility Drills
 Sprinters vs Mid-long distance
 Two footed jog
 Two footed jumping
 One footed jumping
 One footed balance & jumping
 Tri-planar dynamics
 Speed work
 Forwards and backwards
 Sagittal & frontal planes

40. Agility Drills

41. Rehabilitation Program for the
Injured Runner
 Rest
 Ice
 Compress
 Elevate
 The Pain Question
 Nutrition

42. Effective Running
Gait Mechanics
 Proper width of stance
 2-3 inches
 Short stride length
 Slight lean forwards
 7 degrees
 Push off with big toe & gluteus maximus
 Forefoot/midfoot strike
 Cadence: 180 steps/min
 Tighten at lower abdominals & gluts

43. Questions?
 Contact information:
 Email: Susie@RunPT.com
 Website: www.RunPT.com
 Facebook: SusRunPT
 Twitter: SusRunPT
 Corpore Sano Physical Therapy:
(Phone) 425 482 2453