Author Archive

Tips for Injury Free Running

Running as an exercise has many benefits including:

  • Improves cardiovascular fitness
  • Strengthens muscles
  • Improves bone density
  • Helps maintain a healthy weight

It can also be a great stress reliever and great fun, particularly if running with groups, friends or in ‘fun runs’.

Like all sports, you can become injured during running, so here are some helpful tips to keep you injury free and keep you running well.

 

1. Build up your running fitness gradually

Too fast too soon is a recipe for injury in running. You need to give your muscles, tendons and bones to adapt to the stresses of running.

If you are training for an event like the Sydney to Surf:

  • Start your training well in advance (at least 6-8weeks)
  • Start with a jog/walk combination if you are new to running
  • Don’t increase your distance by more than 10-15% each week

 

2. Plan your relative rest

Relative rest is an important part of improving running fitness as it allows your muscles to heal, become stronger and energy systems to regenerate.

  • Relative rest at least every alternate day to allow adequate recovery
  • Allow adequate time frames (blocks) for your body to adapt to your running training schedule eg Week 1-3 weeks build condition for a steady jog, Week 4-6 increase distance, Weeks 6-8 increase speed.
  • Have a relative rest one week or at least a few days before an event.

 

3. Add variety

As you build up your running fitness, if you do the same course, distance and/or speed your body will start to plateau.

Add in interval training or cross training to your running program to build running fitness.

 

4. Warm up

Muscles need to warm up before breaking out into a run. This ensures blood flow to the muscles and temperature is at an optimum before use.

 

5. Cool down

A proper cool down allows your heart rate to return to normal gradually, avoid pooling of blood in your lower limbs and to your body to return to its resting state as efficiently as possible.

 

Don’t stop your run suddenly.

Continue at a walking pace for 2-3 minute after your run.

Do cool down exercises.

For more information

If you need help with developing a running training program tailored to your specific needs, then call us on 9819 6151. We can help keep you running well.

Dynamic Exercises for Runners

Dynamic exercises helps the muscles to stretch through their optimal length and take the joint through a full range of motion prior to doing an activity. For runners we suggest the following sequence of stretching exercises.

 

1. Walk 3-5 minutes – to take joints through a range of motion

– Increases blood flow to muscles
– Stimulates the nervous system that you are ready to run

2. Jog 100m 2-3 times – to increase blood flow to muscles

– Recruits fast twitch fibres

 

3. Lateral swings – to mobilise hip joint

– Swing leg side to side

– Lengthen muscles on the inside outside of the hip

 

4. Karate kicks – to mobilise hip joint

– Swing leg forward and back

– Lengthen muscles hip extensors

5. Dynamic lunge – to mobilise hip knee and ankle joints

– Lengthens muscles on the thigh, hip and lower leg

 

More exercises

Cooling down exercises

 

Cool down exercises for runners

Below are our recommended cool down exercises for runners .

These are ideal for after a run or after an fun run event such as Sydney to Surf.

Hold each stretch for 30 seconds and repeat 3 times each side.

 

1.  Walk 3-5 minutes

– Allows heart rate to return to normal
– Avoids pooling of blood in lower limbs

 

2. Quad stretch

– To lengthen the muscles of the front of the thigh

– Ensure knee is directly underneath your hip

 

 

3. Adductor stretch

-To lengthen the muscles of the inside of the thigh

-Don’t let your foot roll inwards. Lift up through the arch for a better stretch

 

 

4. Glut Stretch

-To lengthen the buttock muscles

-For an added stretch gently push your knee away from you

 

5. Soleus Stretch

-To lengthen the deep muscles of the lower leg

 

 

6  Psoas Stretch

-Lengthens the muscles at the front of the hip

 

  • To begin, ensure your rear knee is directly under your hip and your front knee is in line with your front heel.
  • Tuck your bottom under and lean forward.
  • For an extra stretch place your hands behind your head and slightly arch your upper back backwards.

 

Would you like more help?

If you need help with developing a running training program tailored to your specific needs, then call us on 9819 6151. We can help keep you moving well.

More exercises

Warming up exercises  – dynamic exercises for runners

Achilles Tendinopathy

Achilles Tendinopathy refers to both micro tears and inflammation in the Achilles tendon. It is a common overuse injury, especially with runners and other activities with repeated loading on the Achilles tendon.

What is the Achilles Tendon?

The Achilles tendon is located in the lower limb and connects the calf muscles to the heel bone. It is the thickest and strongest tendon in the human body. There are two areas of the tendon that can be affected by Achilles tendinopathy.

a) The mid portion of the tendon due to micro tears
b) The insertion of the tendon onto the heel due to mechanical irritation

What causes Achilles Tendinopathy?

An increase in load (training volume) is usually the main cause of Achilles Tendinopathy. The other underlying factors generally include:

• Abnormal foot biomechanics (eg excessive rolling in or out or high arch)
• Calf weakness
• Calf and hamstring tightness
• Poor footwear (inadequate heel or decreased forefoot flexibility)
• Change in training surface
• Decrease in recovery time between training sessions

Signs and Symptoms of Achilles Tendinopathy

• Burning pain in the Achilles at the beginning of activity which lessens during the activity and worsens afterwards
• Stiffness in the tendon first thing in the morning or at the beginning of exercise
• Tenderness, heat or swelling around the Achilles
• Thickening of the tendon

How is Achilles Tendinopathy treated?

Achilles Tendinopathy can be treated successfully by:

  • decreasing load on the tendon
  • correcting underlying foot biomechanics
  • eccentric exercises

Therapies such as soft tissue massage, electrotherapy and taping can help speed up the recovery process.

Learn more about Achilles Tendinopathy

For more information or advice regarding Achilles Tendinopathy call us on 9819 6151. We are here to help and keep you moving well.

Learn more about us

Do you suffer from lower back pain?

Lower back pain is extremely common, affecting 8 in 10 people at some stage in their life.

The majority of cases of lower back pain (90%) are not due to a serious disease or serious back problem. They fall into a category called ‘non-specific lower back pain’.

Non-specific lower back pain

The cause of non-specific lower back pain can be hard to identify but often happen after lifting a heavy load or twisting awkwardly. In some cases, you can wake up with lower back pain. The pain can be mild to severe.

Causes of lower back pain

While the cause may be hard to identify, it is usually a strain of a muscle or ligament. In some cases, it can be a minor problem with a disc that sits in between two vertebrae or the facet joint, a small joint in between two vertebrae.

These episodes can easily be treated with physiotherapy to reduce muscle tightness and pain and quickly improve your range of movement. Specific and targeted exercise management is an important part of the treatment process to help prevent a recurrence.

 

More serious back problems

A small group of back pain patients (less than 10%) may have a more serious back problem. These fall into 2 key categories.

Nerve-root-irritation

Nerve root irritation

This is where a nerve root exiting the spine becomes irritated causing pain into the buttock and down the affected leg into the foot. You may also experience pins and needles and numbness.

This is often caused by a disc in between the vertebrae prolapsing or bulging and touching the nerve root.

Physiotherapy can help milder cases of nerve root irritation. If the nerve root irritation is severe or continues you will need to see your GP and be referred to a Specialist for treatment.

Cauda equina

Cauda equina is a serious nerve root problem where the nerves at the base of the spine are pressed on causing not only lower back pain but also bladder problems (unable to urinate), numbness around the saddle area and numbness down one or both legs.

You must see your GP if you experience these symptoms as it needs to be treated urgently. Fortunately, cases of Cauda equina are rare.

Rehabilitation

Rehabilitation (including targeted exercise management) following an episode of lower back pain or following back surgery is important to help speed up your recovery process and reduce the risk of recurrence.

Call us on 9819 6151 can help you manage your back pain.

Newsletter

Facebook Twitter