What are the best preventative strategies for the runner over 40?
Answer
For runners in general, when we look at running related injuries such as iliotibial band syndrome, patellofemoral pain syndrom and the like, much of it comes back to imbalance at the hip in controlling the frontal plane. Especially in females, I look at controlling strength in and around the hip, making sure that clients have adequate hip extension. Again, in order to actually strengthen those muscles, we need to have hip extension to isolate the glut med while at the same time making sure we have good flexibility of the iliopsoas. Oftentimes, people look at running as a way to get in shape. I will talk to people a lot about getting in shape in order to run. You need to have some baseline strength and flexibility to make sure that you are able to start putting that demand on your body without breaking down tissues. If I had to pick a top three, things I would look at would include calf flexibility, hip flexor flexibility, and glut strength with both glut max and glut med activation.
David Nolan, PT, DPT, MS, OCS, SCS, CSCS
Dr. Nolan is an Associate Clinical Professor at Northeastern University in the Department of Physical Therapy, Movement and Rehabilitation Sciences as well as a Graduate Lecturer in the College of Professional Studies in the transitional Doctor of Physical Therapy Program at Northeastern University. David is also a Clinical Specialist at the Mass General Sports Physical Therapy Service and the Director of the MGH / Northeastern University Sports Physical Therapy Residency Program.
Dr. Nolan is a board certified Orthopedic Clinical Specialist and Sports Clinical Specialist through the American Board of Physical Therapy Specialties and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He is a past recipient of the “Excellence in Clinical Teaching” award from the New England Consortium of Academic Coordinators of Clinical Education as well as the award for Outstanding Achievement in Clinical Practice by the Massachusetts Chapter of the APTA. In 2019, Dr. Nolan received the Lynn Wallace Clinical Educator Award from the American Academy of Sports Physical Therapy. In 2022, Dr. Nolan received the Richard Kessler Memorial Award from the APTA of Massachusetts. Dr. Nolan was also presented with the APTA Academy of Physical Therapy Education Distinguished Menor in Residency/Fellowship Education Award in 2022.
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'Dr Nolan's courses are phenomenal! There is so much incredible evidence based information, and his teaching style is incredibly conducive to immediate retention'Read Reviews
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