17 Wing

Aren’t You Afraid All That Running Will Wear Out Your Knees?

Do you get really cranky and exasperated when someone says to you, “Aren’t you worried that all that running will wear out your knees?” or “I don’t run because running wears out your knees.”  I know I do.  If you’ve run for any length of time, you’ve invariably been presented with such questions and may need some ideas on how to respond.  Here’s my runner’s rant on the subject.

Running does not wear out your knees!  Simply the use of a body part does not wear it out.  Our body was designed to function better when used more.  That’s what makes the human body so mind-blowingly amazing. Does more core exercise wear out your core?  Does breathing more wear out your lungs?  Does cardiovascular exercise wear out your heart? It’s simply ridiculous to say that using your knees for an activity that is as basically human as breathing will wear them out.  It’s amazing to me that this archaic myth is still believed by many people.

If one takes time to look (with a simple google search), there is a large body of evidence to support the opposite. In fact, running can actually protect you from osteoarthritis, the medical word for “wearing out” your knees.  In fact, one well designed long-term study of the general population called the Osteoarthritis Initiative from the Baylor College of Medicine in Texas showed that runners were less likely to develop arthritis than non-runners, by between 16 and 29 percent (Runners World).

Our knees are a relatively simple hinge joint built to support the load of our body weight.  Ideal function of the knee joints happens under the assumption that we are asking them to support optimal body weight with the support of a strong muscular system in a biomechanically optimal manner.  Running under these conditions may even promote cartilage thickening and prevent the loss of cartilage proteoglycans, as evidenced by research and the undeniable fact that many top placing runners in long distance events are in their 5th and 6th decades and have been running for years. Quite happily and successfully I might add.

A much stronger association exists between sub-optimal body mass index (BMI) and knee osteoarthritis than between running and knee OA.  One study published in 2013 in Medicine and Science in Sports and Exercise concluded that “running significantly reduced OA and hip replacement risk due to, in part, running’s association with lower BMI, whereas other exercise increased OA and hip replacement risk.”  This study did not specify what “other exercise” was other than non-running or walking.  The study highlights several other interesting factors that increase or decrease risk of OA and hip replacement.

What does tend to stress the knees is asking them to do more with less: to support more weight than they are built for, with weak muscular support, poor alignment and poor biomechanics.  Gravity works.  It works with every footstep.  It is not wise to ask your knee joints to support 3-5G’s with each foot strike with little muscular support or proper time to develop adequate connective tissue strength.  If you’ve gained weight or carry heavy gear while running, your muscular system needs to be that much stronger and your connective tissue will need longer to adapt.

There are people who shouldn’t run – those with pre-existing traumatic injuries or with already present degenerative conditions that require caution.  But aiming to “protect your knees” by not running is the worst thing you can do.  Become inactive, gain weight, get weak, and you are almost guaranteed joint problems in the future. No one likes to hear it, but it’s true.

If you are concerned that you are asking your knees to function in poor conditions and you are motivated to protect your joint health, consider a preventative biomechanical 3D Gait Analysis at The Running & Gait Centre at the Pan Am Clinic.  You may be pleasantly surprised and reassured that you are on the right track; however if you are not, taking corrective action will keep your joints happy as you continue to prove your critics wrong.  And doesn’t that feel good?

 

Kim Senechal, MSPT

Lead Therapist at The Running & Gait Centre

Pan Am Rehabilitation Services

204-927-2828

Visit The Pan Am Rehabilitation Services Online

 

 

RUNNING MOVEMENT

Running Form Bight Idea Graphics Design

It’s a beautiful day, your feet are hitting the trail, everything is feeling great and you’re moving forward. During your run, forward movement is not the only movement that occurs. Our movement is a combination of different movement planes: sagittal (leg swing forward and back), frontal (flapping your arms like a bird), transverse (rotating right to left).

Frontal plane movement is of utmost importance when considering overuse injury prevention, particularly when it comes to running. What we need to consider with the frontal plane is the quality of the movement and no just the quantity. You may be thinking, ‘running, I’m moving forward, not sideways’. You are correct, you are moving forward and if you are moving sideways you are probably dodging something. What we do not feel occurring is the movement of the hips in that frontal plain.

I am going to focus on the hips frontal contribution, but keep in mind our body moves as a whole and movement occurs in all three of the planes aforementioned, contributing to efficient movement. You may recognize the exaggeration of this movement on a person running in front of you, also known as ‘the bum wiggle’. What you are seeing is the lack of pelvic and hip stabilization by the all-important hip stabilizers (gluteus medius, minimums and groin muscles). This results in an increase in the quantity of movement and thus a decrease in the quality. This increased movement is a major contributor to overuse injuries to the knee (runners knee), pelvis and low back. Keep in mind there can be and are most likely other mechanical errors associated with these injuries; muscle imbalances in the hip and lower limb, foot mechanics which we will leave for another day.

The primary role of the hip stabilizers is to control the downward movement of the opposite hip (non-weight bearing), while the stance leg is weight bearing. If the muscles are not engaging effectively or are weak, there will be excessive movement in the hip and knee in the frontal and transverse planes. This increase in unwanted movement will leak energy, requiring other muscles to compensate and assist, leading to excessive loading of muscles and areas of joints that shouldn’t be loaded in this manner.

Examples of such injuries are: patellar-femoral syndrome (runners knee), improper tracking of the knee cap; ITB friction syndrome, trochanter irritation; and even plantar fasciitis.

Take a moment while you are running to appreciate how the body moves, absorbs and dissipates load and how our imbalances (in this case hip stabilizer strength) can affect our movement and the activities we enjoy.

Stronger than ever

Chelsea White, BSc, C.A.T (c)

Certified Athletic Therapist

Advantage Conditioning

Advantage Conditioning

Advantage Conditioning

Plantar Fasciitis- What is it & How do I fix it?

The plantar fascia, is a sheet of connective tissue that spans the underside of your foot, from the heel to the ball of the foot. During running, walking and jumping, your calves pull up on your Achilles tendon, which transmits force through the heel and plantar fascia to the ball of your foot, propelling you forward. Structurally, this fascia helps support the arches of the foot and is often the last line of defense when that inner arch beings to fall.

Plantar Fasciitis, is injury to this connective tissue and often feels like a sharp/ burning pain where the inner arch meets the heel. The pain is usually worse after long periods of sitting or during the first steps of the morning but can also become very achy during and after long bouts of time on your feet.

Why does my arch hurt?

The main causes are poor footwear (unsupported arch), sudden increase in impact or mileage, sudden gain in body weight, and chronically tight calves. Other factors include tight glutes, tight hip flexors, lack of pelvic stability, and lack of big toe extension, which will alter the mechanics at the foot. Basically, poor movement pattern or increases in load or force through the arch will tax the tissue and may injure the supportive fascia.

How do I fix it?

If you can, start with prevention; choose footwear that keeps your ankle in a neutral position, make gradual changes to your running program and running surface, stretch those calves, and remember to cross-train with low impact and lateral movement! Sometimes we cannot get ahead of an injury and now we’re in management/ healing mode, so here are a few things you can do:

  • Find neutral: Choose footwear that keeps your ankle in a neutral position. Adding an arch support tape job can also help keep you moving pain-free!
  • Stretch your calves everyday: Hold 30 seconds x 3 sets in a row
    (repeat with a straight knee and with a bent knee)
  • Warm-up: After long periods of sitting or before getting up in the morning, do 20 toe crunches to warm-up that arch.
  • Pain management: A frozen water bottle under the foot can help numb the area and manage pain. Try to avoid pushing the foot against the bottle and grinding the already compromised tissue.
  • Promote healing: Using a tennis ball, compress and release the ball of the foot at the inside, outside and heel. Repeat 10 times at each spot using a pain-free pressure. This promotes circulation and healing while avoiding creating more length in a tissue that is already too long and chronically strained. “How To” video link!
  • Seek help: Plantar fasciitis is often caused by more than one reason. If none of the above seems to be working, then it’s time to contact a rehab professional like a Physiotherapist or Athletic Therapist to get to the root of the problem!

– Nikki Smith, Certified Athletic Therapist
Revolutionrehab.ca

MRA Virtual Warm Up Runs

MRAVitualEvents

The Manitoba Runners’ Association is offering something NEW and it’s FREE for MRA members!

A series of three virtual warm up runs designed to give you the convenience of running where you are, while also participating in a competition with other runners. Each warm up run is 5k in distance and must be completed in a specific 48-hour window (see below). Registration for our Spring Series is now open and is scheduled to help you get ready for any of the events in the Manitoba Marathon.

Feedback will include your pace as you run as well as your virtual position in the race. Find out how you compare to others getting ready for the Marathon events and set your own individual benchmark to aid in your training. Registration is easy and all you need is a smartphone to participate!

Just go to https://www.racerunner.com/MRA-Series/ and follow the instructions.

Visit our Virtual Run Series Schedule here!

Remember, this is FREE for current MRA Members, however members of the public can join in for a small donation. Upon registering you will receive an e-mail with your Race bib and instructions of how to download the app to your smart phone. You can register for each warm up race individually ($10) or pay a reduced rate ($20) to enter the whole series of three warm up races.

Thinking about becoming an MRA member?

FREE Warm Up Runs are one of many benefits of membership and FYI, it’s only $40 for the year!! Join now online here.

 

Celebrating MRA’s 2018 Road Running Hall Of Fame Awards

MRA HALL OF FAME 2018

It was an exciting and packed house with over 135 attendees at this year’s MRA Hall of Fame Banquet honoring 2018 Road Running Hall Of Fame Inductees and the 2017 Male and Female Runner and Race Director of the Year award.

This year was particularly exciting, as Steve Scoles-Hall of Fame Emcee delivered his uncompromising wit and humor throughout the evening. Kevin Chief -Business Council of Manitoba shared an awesome presentation which definitely inspired and rewarded the many guests with the accomplishments the running community has made in the Point Douglas Community and beyond.

This year the MRA celebrated the outstanding accomplishments of Alice Sherwin – 2017 MRA Female Road Runner Of the Year, along with Darren Klassen – 2017 MRA Male Road Runner of the Year and Rachel Munday – Manitoba Marathon for Race Director of the Year.

2018 MRA Road Running Inductees included Athlete – Len Rolfson who has completed 112 marathons including every single Manitoba Marathon! Builder – Michael Bennett who recently ran the Lean Horse 50km where he came 1st in his age category. But there is more to Michael’s commitment to running. He is founder and Race Director of Ted’s Run for Literacy, which has raised thousands of dollars for children’s programs.

Concluding the evening was the induction of Heart Throbs Running Club into the MRA Hall Of Fame.  The Heart Throbs Running Club was formed in 1996 at the Reh-Fit Centre. Since its inception, Amanda Younka has served as the organization’s coach leading many runners to full marathons in Vancouver, Ottawa, Chicago and more.

To learn more about the MRA Hall of Fame nomination process please visit the MRA website here

 

MANITOBA 55 PLUS GAMES-REGISTRATION NOW OPEN!

The Manitoba 55 Plus Games are only a few months away! Glenboro, Manitoba, June 12-14, 2018 – open to all Manitobans 55+. Calling all teams and individual participants!

The Active Living Coalition for Older Adults in Manitoba (ALCOA-MB) invites you to spread the word about the Manitoba 55 Plus Games, a province-wide event aimed at promoting healthy active living for all older Manitobans. The Manitoba 55 Plus Games continue to encourage Manitobans 55 years of age and older to participate in a festival of social activities and friendly competition; all so important in maintaining health, functional ability and quality of life.
We are proud to have hosted a successful 2017 year of the 55 Plus Games in Killarney MB and we will continue to move this Manitoba legacy forward with the help of other ALCOA-MB member organizations and hundreds of volunteers.
We are now focusing our efforts on the 36th annual 55 Plus Games to be held in Glenboro, Manitoba, June 12, 13 & 14, 2018. Glenboro is excited to bring this event to their community for the first time!  They expect approximately 1,200 Manitobans over the age of 55 to take part in these Provincial Games this year.
This showcase event is the culmination of regional and community events involving thousands of older Manitobans across Manitoba.
As a not-for-profit organization that is volunteer-driven, ALCOA-MB relies on organizations such as yours to spread the word and bring the 55 Plus Games opportunities to thousands of older Manitobans.
The Games are open to any Manitoban over the age of 55. The registration process depends on what event you would like to participate in. Card events sometimes require qualifying playoffs in different regions of the province, while other events such as swimming, snooker or scrabble do not require any playoffs.
Visit the MRA website for registration forms and Banquet tickets.

PATRICK RIDDELL APRIL RUN SERIES #3

MRA-Raceseries-PatrickRidell3

Hello Manitoba runners!

As many of you know, the April Run Series (formerly known as the Puma Series) was renamed this year in honour of the original and long time race director, Patrick Riddell. Pat ran the series for over 30 years, and recently passed away in 2017.

Pat’s daughter Kristen and grandson William will be joining us for the third and final run of the 2018 Series on April 22nd and we would like to invite anyone who knew Pat to join us as well, for a tribute to his life and commitment to sport in Manitoba. We have opened additional spots in the 2km race for those interested in registering to run or you can simply join us at the race site Sunday morning to show support.

Thank you for your support,

Janette Rodewald
Race Director

“RACERUNNER” TWIN CITY RUN

CALLING ALL RUNNERS: Be a part of a revolutionary new way to compete! Two lucky runners will receive FREE registration to RaceRunner’s first Twin City 5K Run — Winnipeg, MB vs. Colombo, Sri Lanka — on March 17, 2018 at Assiniboine Park.
Be the first to try a new running app developed in Winnipeg and compete in real time against runners from Sri Lanka, with all proceeds from the local race benefiting the Children’s Hospital Foundation.
Like and share this post on Facebook to enter the draw or contact Kathy Wiens at the MRA office: office@mraweb.ca/(204)477-5185. One entry per person. For more details about the race, please visit:

2018 MRA HALL OF FAME BANQUET-EARLY BIRD PRICING ENDS SOON!

Don’t miss out on our most prestigious event of the year where we recognize athletes, builders and running clubs that have made a significant contribution to the Manitoba road running community. This year’s Hall of Fame Banquet is being held at the Canad Inn, 1824 Pembina Highway on Monday, April 9, 2018. Tickets are available online at: https://www.registrationlogic.com/secure/Register.aspx?E=3344 or by contacting the MRA office at: office@mraweb.ca or 204-477-5185.

This is your opportunity to gather in a social setting and catch up with other runners that you may not have seen in years, as well as helping us to honour those that are being inducted into the Hall of Fame. For more information about this event go to: http://mraweb.ca/2017-hall-fame-banquet/.

Last year this event was a total sell-out .So don’t delay-early bird pricing ends at midnight, February 28th, after which regular pricing will apply.

Hope to see you there!
Kathy

2018 HALL OF FAME-TICKETS NOW AVAILABLE!

Don’t miss out on this prestigious event! The annual MRA Hall of Fame Banquet will be held on Monday, April 9, 2018 at the Canad Inn on Pembina Highway. This year’s inductees are Len Rolfson-Athlete, Michael Bennett-Builder and the Heart Throbs Running Club. We will also be awarding the 2017 MRA Male Road Runner of the Year to Darren Klassen and the 2017 MRA Female Road Runner of the Year to Alice Sherwin, as well as 2017 MRA Race Director of the Year to Rachel Munday of the Manitoba Marathon. Go to: http://mraweb.ca/2017-hall-fame-banquet/ for more information. Tickets can be purchased online at: https://www.registrationlogic.com/secure/Register.aspx?E=3344 or by contacting the MRA office at (204)477-5185 or office@mraweb.ca. Early Bird pricing is available until February 28th.