Running injury free
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.
