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Written by: David Burnett, BScH, MScPT, Registered Physiotherapist
Introduction
Extrinsic Risk Factors for developing MTSS:
Intrinsic Risk Factors (*Best evaluated by a Physiotherapist*)
Things to note for runners:
Conservative Interventions may include:
***Note: These are not recipe exercises but rather examples – see your Physiotherapist for an individually tailored, appropriately graded exercise program!
Single Leg Soleus Bridge
Place the front of your foot on a step. Using your arms to support you, squeeze your butt cheeks together and push up into a bridge with one leg. Hold for 2-3 sec at the top. Don’t forget to breathe! Repeat both legs 3 sets of 8-12.
Bent Leg Calf Raise
Similar to a straight leg calf raise but bend your knee to around 30 degrees. Push up onto your toes focusing weight through your big toe. Use support if needed initially. Repeat both legs 3 sets of 15.
Step Ups
Place your foot on the step, push up with that leg and finish with opposite knee raised to 90 degrees. Return to the floor slow and controlled. Repeat both legs 3 sets of 8-12.
David joined GRSM in July 2016. David graduated with his MScPT from Leeds Beckett University and B.Sc. Biomedical Sciences from the University of Waterloo, while playing for the Warriors Men’s basketball team.
He has been working in hospital and multi-disciplinary clinic environments in the UK since graduating.
Dave previously worked as a Sport and Fitness Director in Sydney, Australia. In his free time, Dave enjoys keeping active through the gym, playing any and all sports and enjoying the outdoors.
Resources
Brindle, R.A., Milner, C.E., Zhang, S. and Fitzhugh, E.C., 2014. Changing step width alters lower extremity biomechanics during running. Gait & posture, 39(1), pp.124-128.
Crowell, H.P. and Davis, I.S., 2011. Gait retraining to reduce lower extremity loading in runners. Clinical biomechanics, 26(1), pp.78-83.
Hobara, H., Sato, T., Sakaguchi, M. and Nakazawa, K., 2012. Step frequency and lower extremity loading during running. International journal of sports medicine, 33(04), pp.310-313.
Luedke, L.E., Heiderscheit, B.C., Williams, D.S. and Rauh, M.J., 2016. Influence of Step Rate on Shin Injury and Anterior Knee Pain in High School Runners. Medicine and science in sports and exercise, 48(7), pp.1244-1250.
Newman, P., Witchalls, J., Waddington, G. and Adams, R., 2013. Risk factors associated with medial tibial stress syndrome in runners: a systematic review and meta-analysis. Open access journal of sports medicine, 4, p.229.
Meardon, S.A. and Derrick, T.R., 2014. Effect of step width manipulation on tibial stress during running. Journal of Biomechanics, 47(11), pp.2738-2744.
Neal, B.S., Griffiths, I.B., Dowling, G.J., Murley, G.S., Munteanu, S.E., Smith, M.M.F., Collins, N.J. and Barton, C.J., 2014. Foot posture as a risk factor for lower limb overuse injury: a systematic review and meta-analysis. Journal of foot and ankle research, 7(1), p.55.
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