Selecting a Running Shoe

How should you select a running shoe? Here at OSR, we treat lots of runners of all different levels, so this is a question we here quite often.

There are many factors that go into running shoe selection:

1. Does your shoe match your current muscle strengths and imbalances? (Yes, we all have muscle imbalances!)

2. Does your shoe match the kind of activity you wish to perform? For example running sprints versus playing tennis are very different uses for running shoes.

3. Does your shoe match your running technique? For example, a Newton is a forefoot striker shoe. If you are a hindfoot striker, the shoe won't automatically make you a safe and effective forefoot striker.

4. What was your last shoe? Sometimes changing types of shoes can be very beneficial. However, changing from an over-pronation shoe to a minimalist shoe is too many levels of change in support at once. This can be a factor in contributing to injury.

5. Do you have an injury or nagging pain? While changing shoes may be part of the answer, your running technique, training schedule, and muscle imbalances all play into safe and effective running. Changing the shoe alone is unlikely to resolve your pain in most cases.

You can read about more factors, as recommended by the American College of Sports Medicine via this link.

OSR Physical Therapy offers running analysis for both patients and non-patients.  We also have an Anti-gravity treadmill both for rehab and public use. You can read more about it here.

This article was written by Meredith Butulis, DPT, CIMT, ACSM HFS, located at our Eden Prairie office.

Review of Mayo Sports Medicine Symposium

I recently attended the Mayo Clinics' Sports Medicine Symposium. This was a 2 day course touching on a variety of topics. There was increased emphasis on the foot and ankle. Some of the speakers that highlighted this conference were Bryan C. Heiderscheit, P.T., Ph.D from UW-Madison, Gerard A. Malanga, M.D., the founder of New Jersey Sports Medicine, LLC and New Jersey Regenerative Institute, and Kaylan Q. Groen, A.T.R., A.T.C., a previous employee here at OSR. (By the way Kaylan says hi).

Dr. Heiderscheit presented on 2 topics, running injuries and hamstring injuries. He actually will not stretch any of his patients who suffer hamstring strains throughout their entire time with him. I thought this was very interesting. He also talked about the advantages of shortening your stride while running can have for knee pain.

Kaylan is currently working at an Athletic Trainer for Mayo and has been performing research on what running shoes people should be selecting based on their foot type and gait mechanics. So far the research had proved little on what shoe people should wear to prevent injuries. Her current recommendations are to pick a shoe that is comfortable and a shoe that is made for your running style; forefoot, midfoot, rearfoot. If you are unsure about your running style don't be afraid to stop in and have us take a look.

Dr. Malanga talked about PRP "platelet rich plasma" injections and about his views on low back pain. Malanga is very excited about the current research coming out on PRP. He thinks that in the near future we will see that PRP will become more common. While talking about low back pain, Malanga, showed novel ideas for rehabilitation and discussed a comprehensive approach to treating the pain. Many of his talking points we are already doing at OSR! There were many other presenters and I can say I learned a great deal from this conference.

This article was written by Andrew Ernst, ATR at our Eden Prairie location. 

New ligament in the knee discovered

Where's the anterolateral ligament? Strangely, most people have one, but it wasn't named or described as having a different function until now!

This ligament is thought to have a major role in protective function of the ACL, which is a ligament commonly injured in contact sports. The current implications in training and rehab have not yet been researched. You can read more about this discovery here. 

Ankle Sprains

Ankle sprains can be a "gateway" injury to many other injuries in the body. Read about their anatomy and proper first aid here!  

Ankle Anatomy: Ankle sprains are one of the most common injuries that occur in basketball. The ankle joint is made up primarily of three bones, the tibia (shin bone) and the fibula which comprise the outer bones of the ankle and the talus which lies between these two bones. The fibula is secured to the talus on the outside of the ankle by the anterior talofibular (ATF) ligament and to the calcaneus by the calcaneofibular (CF) ligament. The tibia is secured to the talus on the inside of the ankle by the deltoid ligament.  

What is a sprain?: When the ankle is moved beyond its limit, the ligaments stretch and potentially tear. It is most frequently injured when a player lands on another player’s foot when landing from a jump, causing the ankle to roll too far inward. This is called an inversion ankle sprain and causes an injury to the ATF ligament. Another, less common, ankle sprain is when the ankle rolls too far outward, called an eversion sprain, causing injury to the deltoid ligament.  

Signs and Symptoms:

• Pain, especially with movement 
• Loss of range of motion 
• Swelling 
• Bruising  

What do I do if I sprain my ankle?

• Rest –Attempt to stay off ankle as much as possible, avoiding painful activities, for first 24-48 hours 
• Ice – Ice intermittently throughout day 20 minutes at a time 
• Compression – Use an ACE bandage or compression sleeve to help minimize and reduce swelling 
• Elevate – Keep foot rested, preferably above heart level  
• 

What types of exercises can I do at home?

• Ankle Pumps – While elevated, pump ankle back and forth within pain tolerance to help increase range of motion and decrease swelling 
• ABCs – While elevated, draw both capital and lower case letters of the alphabet 
• Three way ankle (if pain free): 

All of OSR's Physical Therapists are skilled in treating sports injuries including ankle sprains. This article was submitted by Jason Kopp, ATR located in our Chanhassen office. 

OSR's ACL Injury Prevention Program

OSR’s ACL Injury Prevention Program is designed to help young athletes avoid non-contact ACL injuries as well as improve their overall performance. ACL injuries occur at a staggering rate. Research shows that 1 in every 100 high school participants will experience an ACL injury.  Of those injuries, 70% are non-contact injuries.  Moreover, females are 5-10 times more likely to suffer ACL tears than males.  The frequency upon which these ACL incidences occur is alarming for our young athletes.  An ACL injury presents unique treatment obstacles and is of a severity that implicates the athlete’s future for years to come.

OVERVIEW OF OSR’S PROGRAM

As a full-service physical therapy clinic, OSR strives to provide its patients with the type of preventative care related to ACL injuries.  OSR’s ACL Injury Prevention Program has been designed specifically for female athletes and has demonstrated a 74% decrease in ACL injuries. 

OSR utilizes the Sportsmetrics program to increase knee stability, alignment and strength. Sportsmetrics is the first ACL injury prevention program scientifically-proven to help young athletes avoid non-contact ACL injuries and improve performance.

OSR’s Sportsmetrics Program begins with an initial evaluation of each individual to determine specific athletic strengths and weaknesses. This evaluation will provide a baseline for the program’s design. Each athlete will be screened using video analysis for landing, cutting and jumping techniques. As these measurements continue to increase, we see a direct correlation of injury decrease.

There are three phases to OSR’s Sportsmetrics program:

• Dynamic Warm-up: Prepares the body with functional-based activities that use sport-specific motions. It raises core body temperature, increases blood flow to the muscles and improves flexibility, balance and coordination.
• Plyometrics/Jump Training: Plyometrics, the core of the Sportsmetrics™ program, correct an athlete’s jumping technique.  This phase is divided into three two-week phases. Each phase has a different training focus and the exercises change accordingly. Plyometrics develop the muscle control and strength critical for reducing the risk of knee injury and increasing jump height.
• Speed and Agility Training: Emphasizes body alignment and form through the use of sprinting exercises and cutting movements. The goal of speed and agility training is to condition and increase skill level to empower the athlete so he or she can continue performing at his or her optimal level. 

OSR’s Sportsmetrics Program consists of approximately 45-60 minute sessions at a frequency of three days per week for six weeks.  Programs of this kind are scientifically proven to provide maximum preventative benefit. We pride ourselves on the fact that our program facilitates a uniquely individualized program that will increase an athlete's overall strength, power, explosiveness, body position and neuromuscular control, improving the athlete’s overall performance.

IMPROVEMENT AND PERFORMANCE TRACKING

Each athlete will be evaluated on the first and last day of the 6-week training period. This analysis includes video analysis which investigates an athlete’s knee position in relation to the hips and ankles. This is a critical component to the program, which works to align the hips, knees and ankles promoting the same width between these body parts during all activities.  This alignment decreases the risk of an ACL injury.

Unfortunately, especially in young athletes, this alignment is not naturally present.  Each athlete will receive an individualized analysis that tracks his or her performance from the beginning of the program to the end. The printout below is an example of the tracking methods provided as part of the OSR Program.  

 

The severity of an ACL injury necessitates a proactive approach to preventative measures. OSR seeks to protect its patients from these injuries by utilizing one of the most renowned programs, Sportsmetrics, providing an individualized program for each athlete, and tracking the athlete’s progress to encourage peak performance.   

This article was written by Brian Ommen, DPT. Brian works out of our Chanhassen office. 

More info on Bike Fit

BikeFit

Why get a BikeFit?

BikeFit is the second oldest bicycle fitting system in the world. Our goal at OSR Physical Therapy is to make cycling enjoyable for the rider, whether it is riding a $500 or $10,000 bicycle. We have been trained to fit road bikes for cyclists of all ages and will allow for better positioning on the bike to ensure a more comfortable and sound ride. Proper fitting of a bike promotes maximum comfort and a great ride with better power output to allow for a faster and smoother ride.

Fitting versus Sizing

Road bike fitting is not road bike sizing. Often, people intertwine these two descriptions, but they are very different. Fitting refers to the contact points or connection points between the cyclist and the bicycle. The goal of a bike fit is to get the connection points in the ideal place to allow the cyclist to be comfortable with riding. We adapt the bike to fit the rider as every person’s mechanics and anatomy are different.

Road Bike with the “target” connection points highlighted.

Saddle Selection

Rarely do bicycle fitting articles mention saddle selection with regard to bike fitting. The reality is it should be one of the first things to think of when purchasing a bike. As simple as it sounds, the best way to find the most comfortable bike seat is to sit on it, so if able, try to sit on different seats in the bike shop before purchasing your bike.

As you try and find the right saddle keep an open mind. Most shops will start you down a saddle choice path by pointing out that saddles are specifically designed for men and women with most women’s saddles being wider towards the rear. Although this may be a good starting point, keep in mind all bodies are different, so purchase for comfort!

A bikefitter will be able to assist in finding the right tilt, height, and location of the seat to allow for optimal knee bend and trunk position.

In addition to saddle adjustments, bike fitters will be able to adjust handlebar position and foot/pedal interface and cleat position. When completing a bikefit, we will consider the handlebar height, depth, width, brake type, and position of hoods, etc. as well as foot pedal interface and cleat position to optimize comfort of the cyclist.

Join us at OSR Physical Therapy for a bike fit and minimize impairments such as sore/numb hands, feet, buttock pain/ discomfort and inefficient performance. At OSR, our bike fitters are here to ensure every bike ride is a great ride!

For more information or to schedule your Bike Fit, give us a call!

Chanhassen - 952-448-9081

Eden Prairie - 952-873-7400

Minnetonka - 952-512-2400

Torn ACL?

This week the New York Times shared a great article for parents with children who have torn their ACL.

If you are a parent and concerned about your child tearing their ACL or a parent who's child has torn their ACL check it out.

It gives some great advice and talks about the injury.

http://well.blogs.nytimes.com/2013/09/04/what-to-do-if-your-child-tears-an-a-c-l/

Fall Sports

Good luck to all the athletes out there competing in fall sports.  As your games start this week remember to stay hydrated and rest at night.  We hope to see you at some of the events we will cover this fall!

For a list of the schools we work with check out our new website:
www.osrpt.com

Have a great fall season!

Concussion updates!

With football season already started, and all of the talk about concussion, what is a concussion?  A concussion is a traumatic brain injury that alters the way your brain functions. Effects are usually temporary, but can include problems with headache, concentration, memory, judgment, balance and coordination. Although concussions usually are caused by a blow to the head, they can also occur when the head and upper body are violently shaken. These injuries can cause a loss of consciousness, but most concussions do not.  

 

Here are some signs and symptoms of a concussion:

• Concentration and memory complaints
• Irritability and other personality changes
• Sensitivity to light and noise
• Sleep disturbances
• Psychological adjustment problems and depression
• Disorders of taste and smell
• Headache or a feeling of pressure in the head
• Temporary loss of consciousness
• Confusion or feeling as if in a fog
• Amnesia surrounding the traumatic event
• Dizziness or "seeing stars"
• Ringing in the ears
• Nausea or vomiting
• Slurred speech
• Fatigue

If you notice any of these present in an athlete have them evaluated by an Athletic Trainer or Physician. 

With the emphasis on preventing concussions in football the NFL partnering with USA football, the CDC and many other organizations have started the Heads Up Football Program.  This program teaches players, parents, and coaches proper fundamentals for tackling, as well as, many other aspects of football.  Coaches can become certified by taking a course through USA football.  This program hopes to help prevent some concussion in football by teaching proper fundamentals, and equipment fitting. 

Here are some tips to make sure your helmet is fitted correctly.

·         There should be about 1 inch between your eyebrows and top of the face mask

·         The helmet should be snug and not move around the head when the face mask is shaken

lightly.

·         You should be able to see the ears through the ear holes.

·         Make sure the helmet is still certified or certified reconditioned.

Check out the Heads Up website for more information and some good videos on proper helmet fitting and heads up tackling.