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Running and back pain 2011
- 1. A Presentation onBack Pain and Running 2011 Stephan Esser MD www.esserhealth.com
- 2. Running Series Back Pain Stephan Esser USPTA, MD
- 3. Learning Points • Getto know your body – Basic Anatomy – What can go wrong • Know what yo u can do – Prevent problems – Basic Treatment • When to see a doctor
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- 5. Ever had backpain?
- 6. Back Pain Stats •> 80 % of Americans in a lifetime • ≈ 30 % at any given time • 2nd leading reason to see a doctor • Spending in 2005 = $85.9 billion • Among Athletes highest rates: – Football, gymnastics, wrestling etc.
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- 10. Kinetic Chain: – Inter-Connectionsof the Body Heel to Scalp – Forces are transmitted through the tissues – Technique, accessories, muscle balance, body habitus etc. can alter these forces
- 11. Running • Foot Strike: – Force is delivered through the foot – Force is 3-6 x’s body weight • 10-mile run ≈15,000 strikes
- 12. Preventing Back Pain •Maintain healthy Posture – Awareness • “Ergonomics” – Core Strength – Flexibility & Balance – Ideal Body Weight • Muscle Balance – Weight training – Cross-Training
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- 15. Core Strength • Defined – Abdominals: Rectus, Obliques – Back Musculature: Extensors • Function – Provide spinal/pelvic stability – Improve spinal circulation – Look Good – Improve Efficiency
- 16. Flexibility • Maintain – Hamstrings – Quadriceps – Lower Back – Upper Back and Shoulders – Abs
- 17. Preventing Back Pain •Cross-Training: – Challenge “Tissue” in different ways – Develops complementary muscles – Engages the nervous system • Normalization/desensitization • Maintain Muscle Balance
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- 19. Back Pain • Youcan handle it: – Mid-Low Back pain that improves with rest, ice NSAID’s and core work – Pain with a clear cause: eg: recent increase in activity now with some mild LBP • Self Treating – 1-5 days of ’d activity: Soft-Brace, Ice, NSAID’s, maintain light activity (stationary bike etc.) – 1-3 weeks of intensive core strengthening, stretching
- 20. More Stats. • BackPain Free – 50% of people in 1 week – 75 % of people in 1 month – 95% of people in 3 months Regardless of Treatment or no Treatment
- 21. Back Pain • Seeyour Doc’: – Extreme Pain – Pain that fails to improve with “conservative” management in 3-7 days – Pain with associated symptoms: • weight loss, fevers, chills, skin rash, night sweats – Pain with numbness, tingling or weakness down the legs – Change in bowel or bladder habits – Numbness in the groin area
- 22. Back Pain Wrap-Up •Back Arthritis and degeneration is a normal part of aging, but how we experience it varies • 90% of back pain is “safe pain” • You CAN do a lot to reduce the intensity, frequency and duration of back pain • You CAN manage most back pain on your own • There are times when you NEED to be evaluated by a Doc
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- 26. "The miracle isn't that I finished. The miracle is that I had the courage to start." John Bingham J
- 27. Enjoy more powerpointsand educational resources at www.esserhealth.com
Editor's Notes
- #5 You need to be healthy to do your job, without a healthy body you can’t do what you enjoy and need to do to make a living, support your family and have fun………
- #12 http://www.aapsm.org/running.html New literature suggests that forefoot running reduces total force through the foot etc…