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Return to Sport: Running Injuries in Student-Athletes: Summary
For athletes competing in back-to-back seasons (such as cross country and track), they should have at least a one-week rest period between seasons with no running. To promote bone health, some form of weight training and/or cross training should be implemented, especially in youth athletes. Running volume will vary based on age. In younger athletes (K-2nd grade) running should be limited to about ½ mile to 1 mile per day. LEARNING TIP!
Plyometrics should also be included for proper bone load and prepare the athlete for running. This can include box jumps, hopping for distance, stair taps, and so on. Train Running Form Running form should be globally assessed with cuing necessary to improve improper mechanics (e.g., limiting excessive rearfoot strike or cross-over step pattern). External cuing can be more helpful than internal cues and should be reduced over time. Changing a runners’ cadence to 165–180 can help with reducing ground reaction force, braking force, and patellofemoral stress, and decrease demand on the hip abductors.
As a child gets older (3rd–5th grade) they should be able to run up to a 5k.
CASE STUDY
A 14-year-old male high school athlete with a history of swimming (since the age of 6) joins the cross country team.
Around middle school age, if a child is internally motivated and follows a proper training program, it is appropriate for youth athletes to begin running further distances (10k, half, or full marathons) without medical intervention. As training increases, it is important to monitor for height, weight, menstrual cycles, and sleep hygiene. Strength Training Strength training can not only reduce risk of injury but also improve running times. Proper supervision is necessary for youth athletes (high school athletes should have 1:15 coach to athlete ratio).
He complains of “shin splints” after about a half mile of running and is unable to continue running after 1 mile. On exam he demonstrates increased pronation in static stance, loss of dorsiflexion ROM, weakness in glute medius (3+/5), pain with resisted dorsiflexion, tenderness only posteromedial tibial boarder, poor balance valgus collapse with single leg step down and single leg squat. He also wore First he was instructed to stop running and focus on low impact (cycling, elliptical). He was given mobility exercises and manual therapy to improve dorsiflexion range of motion. Gluteus medius strengthening was performed progressing from side lying hip abduction to side planks. Finally, his footwear was changed to allow him to return to running sooner. a 0 drop shoe. Interventions:
WORKS CITED https://qr2.mobi/running-injuries
LEARNING TIP! Strength should be progressed gradually, up to 1–3 sets of 8–12 repetitions for 2–3 days per week.
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