Follow Us
  • Instagram Social Icon
  • Facebook App Icon
  • Google+ App Icon

Follow me on Instagram

Contact MAT

Phone: 0450 327 914

2/66 Milroy avenue

Kensington NSW 2033

Address
Close to UNSW, Anzac Parade, Todman avenue, Suppa Centre and Prince of Wales hospital. Easy parking and easy to get there. 
Open: Monday to Sunday, by appointment only , from 6:00 AM to 8:00PM.
           NO WALK-IN

© 2018 by MAT, It's bad karma to copy,  ABN 97915456968 

Find us
66 Milroy avenue - Flat 2

Running injury free

January 16, 2016

If you are in pain, it might means something, isn't it?  

If you do suffer for too long stop what ever you do which hurts you, rest and try to understand what's wrong. Go to see a specialist like me if it's a sports injury or you want to improve your performance.

 

Rest should not be the only part of your recovery plan. You don't want the injury to come back, so we need to assess muscle weakness and body mechanics.

 

I am going to show you how to recover from common injury for good

 

ITB Syndrome (Iliotibial Band which is on lateral side of your leg from hip to knee)

-ACTIVE RECOVERY

 When Running, increase the width of your step by a few centimetres to reduce friction between ITB and thighbone.

 

-PREVENTION EXERCISE

Side planks strengthening

-ADVICE

Avoid running in circles in the same direction on a track or road.

 

HAMSTRING Strain 

-ACTIVE RECOVERY

Don't over stretch your hamstring. exercise slowly planks, clamshells and bridges to strengthen weak gluts and hips. You can also check online for some work on agility with carioca exercise (https://www.youtube.com/watch?v=ViOHs1b6jGc) .

 

-PREVENTION EXERCISE

Planks, bridge (on your back do hip raised) to strengthen Gluts muscles.

 

-ADVICE

Avoid sprinting, lunges and please take your time.

 

SHIN SPLINTS(Medial tibial stress syndrome) 

-ACTIVE RECOVERY

Increase the number of steps you take per minute by 5 to 10%.

Riding a stationary bike can help as well. Without traffic light, you can have a feel of the high cadence. On the bike, focus on activating transversus abdominis and gluteus maximus to stabilise the pelvis and improve running mechanics.

-PREVENTION EXERCISE

Avoid to land with an exaggerated heel strike but instead increase your running cadence.

-ADVICE

Need to rest otherwise it will lead to a stress fracture! Follow each running day with 2 rest or cross training day.

 

RUNNER'S KNEE(Patello femoral pain syndrome) 

-ACTIVE RECOVERY

Hip and core strength is a must. Do 3 to 5 times a week a standing ''hip abduction'', Hip external rotation and standing hip internal rotation (google video or come to see Mathieu Bremaud, He will show you).

-PREVENTION EXERCISE

Walk backward uphill or on treadmill with incline set up. It will help to isolate the muscle on the front of you thighs to keep the knee in right place. 

Do also any quadriceps strengthening. Check one of my video previously about VMO strengthening. 

-ADVICE

If you are in pain, Avoid running downhill

PLANTAR FASCIATIS (PF) 

I made it my Speciality since I work at Podiatry first. I use a machine call Shock wave therapy (or acoustic therapy) to improve the healing process. So Again, you should come to see me for an assessment.

-ACTIVE RECOVERY

1-Use orthotics in your shoes.

2-Before running, loosen up calf and Achillis.

3-Roll the injured foot over a frozen bottle to break down the fascia of your foot.

4-Rest and Stretch

5- Also last method, not very Catholics but it work apparently. My Russian old client who had PF and heel spur, she told me that she used to Hit her foot and back of the heel with a bottle of vodka to break down scar tissue, pain and ''break'' the spur then everything went back in place.

-PREVENTION EXERCISE

Strengthen the calf muscles with heel raises after running (Not before, as it might increase strain on PF) 

Stretch well, take at least 5 minutes please. 10 is better and 15 minutes stretch is a bonus.

-ADVICE

Don't be barefoot, which can further strain injured tissue. Opt for supportive shoes over thongs or high heels.

 

 

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

October 7, 2019

November 17, 2018

October 22, 2017

Please reload

Follow Us