It’s Marathon Week
The TCS NYC Marathon is this upcoming weekend November 6. For those new to the TCS Marathon, it is a huge event in NYC. 26.2 miles of the five boroughs is blocked off for those participating. The city is inundated with supporters lined up the entire length of the run to cheer on those running (or walking). It is one of THE main events held within NYC that brings the city together.
Running a marathon and training is no easy feat. It takes on average four and a half hours to finish a marathon. That’s over four hours of nothing but running (and chugging energy gels or drinks along the way). Training begins MONTHS beforehand. It takes a significant toll on the body. Crossing that finish line with a crowd cheering you on is worth every step though. The sense of accomplishment and endorphin rush is hard to match.
The Downside of Marathons
Due to the extensive nature of marathon training, orthopedic injuries are common. They are generally categorized as ‘overuse’ injuries. Many people often push themselves (sometimes for miles) on race day to make it over that finish line.
What is an Overuse Injury
An overuse injury or repetitive stress injury is repetitive microtrauma that develops slowly over a long period of time until the repetitive stress becomes too much for the body to handle. This is commonly seen as muscle fiber tears, tendon ruptures or stress fractures within bones.
Common Injuries
The most common type of injuries sustained after a marathon are lower extremity injuries including:
- Hip involvement (more common in females)
- stress fracture
- incontinence
- Patellafemoral Syndrome
- Lower leg Injuries
- medial tibial stress syndrome
- plantar fasciitis
- Achilles tendinopathy
Listen to Your Body
As exciting as NYC’s marathon can get there will always be another one next year. A general rule of thumb is that ignoring an orthopedic condition often makes it worse with worse outcomes (longer recovery times).
The Pelvic Floor and Running
One common issue seen, especially in women, during marathons is urinary incontinence. This occurs because of weakness within the pelvic floor. The pelvic floor muscles are responsible for holding up the entire contents of the pelvis and thoracic cavity against gravity for the entirety of the race. This includes holding the weight of the reproductive organs, digestive system, kidneys, lungs and heart. Put simply, the pelvic floor muscles are 3 layers of muscles that sit like a hammock at the bottom of the pelvic cavity. Women who have given birth and menopausal or post-menopausal women are at a higher risk.
Wearing absorbent underwear is not a long term solution. Similarly to ignoring a repetitive stress injury, the longer you hold off addressing the issue the worse it becomes (longer recovery time, greater involvement with rehab).
Why Should I Get My Pelvic Floor Muscles Evaluated
Pelvic floor muscle weakness requires a comprehensive evaluation. These muscles work as part of a larger system. Pelvic floor muscle injury is often not in isolation. Each component of the system should be evaluated and treated out so the larger system can function efficiently.
This includes its role within:
- The pressure system (respiratory system including the diaphragm)
- The core muscles (abdominals, postural muscles of the back)
- The pelvic cavity (hip muscles)
- The functional system (posture, standing, walking, everyday activities)
Some tips for on the go (or during race day)
- Check your running posture
- Lean slightly forward
- Tuck in chin slightly, Keep neck long
- Stack rib cage over pelvis
- Keep your eyes on the horizon
- Let your arms and torso rotate (swing a little)
- Natural motion includes a degree of rotation
- Don’t keep your arms in tight and stiff.
- Soft landings
- Land on your midfoot instead of your heel
- Push off with the big toe. Push from the back muscles of your legs instead of lifting from the front. Let the power come from your butt muscles.
Don’t ignore the problem. Check in with your physical therapist. Pelvic health physical therapists have specialized training in evaluating how your pelvic floor muscles are functioning in isolation and as part of the larger systems of the body.
We Can Help!
Body Harmony Physical Therapy offers one pelvic floor physical therapist to one patient evaluation and treatment sessions. Our treatments are for up to one hour in a private treatment room (not a booth). We provide individualized home programs to every patient. We offer a quick call back option for potential patients who have questions or concerns related to physical therapy.
