Running without Injury
The interest in running in the UK has experienced a boom in recent years. At The South Coast Clinic, we are seeing more and more runners seeking help for recovery from running injuries and advice on how to get back to running, either after a break over winter or due to an enforce break due to injury.
Martin and Verity are commited to improving their knowledge around this area and have both recently taken part in a course specifically focussed on helping runners get back to training after and injury.
The challenges posed by running to the body are quite unique (such as landing your entire body weight on one leg repeatedly) and as such, it is important to ensure the musculo skeletal system is ready for this challenge.
Strategies to help with this vary from seeking chiroprpactic treatment to ensure the joints in the lower limb and pelvis are functioning correctly but also to making sure you have a rehabilitation programme in place to help support recovery.
Check out these exercsies…….
Below is a short list of just some of the exercises runners should expect to be able to perform in order to run without injury.
Single leg balance
A good measure of the proprioceptive ability (awareness of the movement and position) of the lower limb is to be able to balance on one leg for 60 seconds without wobbling or needing to use the arms to balance.
Single leg calf raise
In the same way that runners need good proprioception to run, they also need strength in the lower limb, specifically the calf muscle group (gastrocnemius, soleus and plantaris). Work on one leg at time, riase all the way on the toes at a rate of 30 bpm for 30/60 seconds.
Plank/Side plank
Core strength is key to running without injury. If there is instabiilty around the hips and pelvis, the lower limb (hips in particular) and lower back will over compensate and likely cause pain. Runners should be able to perform a strong side plank for 60 seconds (or 30 seconds if the upper leg is held in abdunction).
Single leg bridge
This is a good exercise for the posterior chain and lumbopelvic strength. Runners should be able to hold a single leg bridge for 30 secs each side or do a minimum of 6 reps at a pace of 5secs/rep.
Want to book?
If you are an experienced runner with an injury or a new to running and want to avoid an injury, why not book a check up now!
Martin and Verity can help identify areas to focus on both interms of strength, flexibility and keeping everything functioning as well as possible.