• FAQ Nicoll
• Ask Dr. Nina: Protein Powders
• Ask Dr. Nina: Congestion and antioxidants
• Recovery Strategies
• Recovery Strategies Part 2
• Injury Prevention
• Lower Leg Injuries, by Dr. Jenn Turner
• Dr. Paul Wiggins- low back pain
• Shin Splints
• Achilles Tendonitis
• Iliotibial Band Friction Syndrome
• Plantar Fasciitis
• Hip Flexors
• The Foam Roller
• R.I.C.E.
• Lactate Balance Point Testing
• Running Strong: For starters
• Moveo: Collaborative Health Care
• Salt of Life

INJURY PREVENTION – IS IT POSSIBLE?

 

As a sports-injury chiropractor I see both acute and chronic/recurrent conditions in runners and the question usually asked is: “Could I have prevented this?”

 

Acute injuries such as calf muscle tears can occur “spontaneously” on an easy run, during hill repeats, or during a race, but the cause is almost always due to a build-up of scar tissue usually in the soleus muscle. The repetitive strain on the calf from countless heel strikes (the very definition of a cumulative trauma disorder) creates friction and the micro-trauma that results in an inflammatory response; the muscle not only gets stronger but it also can become tight and non-elastic until it eventually loses the ability to lengthen under load leading to a small to medium size tear.

 

Calf stretching can keep the gastrocnemuis/soleus group and the Achilles tendon generally lengthened but deep adhesions usually require “hands on” techniques such as massage therapy or Active Release Technique (ART); however with regular ART treatments during training I have helped many previously injured runners prevent relapse from repetitive stress injuries such as calf tears.

 

What happens if you do tear a calf muscle? Small to medium calf tears can take anywhere from 2-6 weeks to heal followed by a gradual walk/run-program. Treatment in the first 48-72 hours is ice, compression and rest, physiotherapy ( an in some cases psychotherapy; for a dedicated runner “rest” or a month of water running is often psychologically painful and I have counseled many stressed-out injured marathoners).

 

Don’t ignore warning signs! If your calf feels unusually tight and won’t respond to stretching and foam rolling –have it checked for deep tissue adhesions before it tears!

 

Dr. Wiggins specializes in sports injury treatment of athletes, has worked as a team trainer/chiropractor for college soccer teams and men’s senior soccer. He is a certified instructor with Active Release techniques and practice full time in his own multi-disciplinary clinic near the Second Narrows Bridge. He is a guest lecturer for local run groups and emphasizes optimal biomechanics of neuromusculoskeletal system for injury treatment and prevention.