Some more great advice from our resident Sport and Remedial Massage Therapist Gill Rose.
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Some more great injury prevention advice from Gill Rose focusing this month on Achilles Tendinopathy / Achilles Tendonitis. Read the full article Achilles Tendinopathy / Achilles Tendonitis Stretch of the month (glutes)
Strength of the month (core plus spine mobility)
As runners we often see recovery as a luxury, something to do if we have time. But recovery is just as vital to your training routine as things like speed work, hill and strength training. What happens to our muscles when we train? When we train hard we break down fibres in our muscles. This is a natural process and with enough time and resources our body then works on building those muscles back up again so they become stronger. The stronger our muscles become, the faster, stronger and longer we can run. Clever heh? A hard workout or training session also compromises our immune system leaving us at our most vulnerable to illness and injury immediately afterwards. Completing another hard training session too soon after the previous intensive session will lead to further tissue breakdown which, over time, can lead to an overuse injury, so we are stacking up problems for ourselves without necessarily being aware of it. So, as you can see, over training and not allowing our body time to recover is counterproductive and won’t get us to where we want to be! Our body is an amazing machine... ...in what it is geared up to do if we allow it to do its job and give it what it needs! 1) Time for it to adapt 2) Sticking to the 10% rule – max increase in weekly mileage 3) Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio 4) 10-15 minutes stretching of all the major muscle groups you have used during your training session 5) Rest 6) Sleep (our body heals while we sleep) 7) Fluids – our muscles need fluid. If they don’t have enough they stick to each other and don’t glide across each other as they need to. Water is needed for just about every bodily function 8) Nutrition – think about diet and what your body needs to cope with those training sessions 9) Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and encourage waste removal from those muscles and get nutrients to them for repair Our body is an amazing machine... ...in what it is geared up to do if we allow it to do its job and give it what it needs! 1) Time for it to adapt 2) Sticking to the 10% rule – max increase in weekly mileage 3) Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio 4) 10-15 minutes stretching of all the major muscle groups you have used during your training session 5) Rest 6) Sleep (our body heals while we sleep) 7) Fluids – our muscles need fluid. If they don’t have enough they stick to each other and don’t glide across each other as they need to. Water is needed for just about every bodily function 8) Nutrition – think about diet and what your body needs to cope with those training sessions 9) Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and encourage waste removal from those muscles and get nutrients to them for repair Remember... It is not while we are training that we become stronger, faster, fitter, it is while we are recovering. So, Have a recovery plan – don’t just tag it on to your training, make sure it is at the centre of it and Train smart! Gill Rose LSSM (Dip) MISRM www.sportsandremedialmassagehampshire.com Stretch of the month (Plantar fascia)
Strength of the month (Plantar fascia)
LSSM (Dip) MISRM www.sportsandremedialmassagehampshire.com Further information on Rehabilitation & Exercises can be found within the training section of the site here: http://www.hedgeendrunningclub.com/rehabilitation--exercises.html Plantar Fasciitis The plantar fascia is a thick band of tissue that runs under your foot connecting your heel bone with the bones of your foot. It helps to support the arch of your foot and acts like a shock absorber. In plantar fasciitis the plantar fascia becomes damaged and thickened, often over a long period of time and can result in inflammation of the surrounding tissue and heel bone. Symptoms
Common causes
Treatment and how to avoid it
Get checked out for any biomechanical causes
Next month: why recovery is so important Gill Rose LSSM (Dip) MISRM www.sportsandremedialmassagehampshire.com What are my glutes and what do they do? The Glute muscles consist of the Gluteus Maximus, Medius and Minimus. Each one has a different role and collectively they are responsible for the extension, flexion, abduction and rotation of your hips as well as helping to stabilise the hips. They are a powerhouse of muscle responsible for speed and acceleration. If you sit down a lot during the day (that dreaded desk!) your glutes are not able to engage properly and you will have tight hamstrings and tight hip flexors. So when you go out for a run at the end of the day your glutes are affectively asleep and the opposing muscles, such as the hip flexors and quads, are restricted. Tight hip flexors can inhibit the activation of your glutes and if your glutes (a prime mover) are not doing their work, their little helpers, the hamstrings, will have to do all the work instead, which they are not kitted out for. What happens if they don’t fire to full capacity?
Lazy or weak glutes are shameless and do a very good job of hiding behind other muscles and letting them take the strain. When you drastically increase your mileage or intensity in training any flaw in the kinetic chain will start to cause problems. So, for example, if the hamstrings are taking the strain they will become more and more fatigued by the increase in training which can then lead to an overuse injury. So how do I get those lazy glutes firing?
Lunges, Squats, Clam, Alphabet, Bridge (and with single leg raise) And what do I need to stretch? Hip flexors – iliopsoas & Rectus Femoris & Tensor Fasciae Latae (TFL), Quads, Adductors Google them or ask someone who knows! Gill Rose LSSM (Dip) MISRM www.sportsandremedialmassagehampshire.com Further information on Rehabilitation & Exercises can be found within the training section of the site here: http://www.hedgeendrunningclub.com/rehabilitation--exercises.html Stretch of the month Hip flexor stretch In a kneeling lunge position, move your body forwards to create a stretch to the front of your thigh and groin. If you want to make the stretch stronger, tilt your pelvis backwards as shown in the photo. Use a pillow under your knee if you find you need the padding. Strength exercise of the month Lunge Take a step forwards, and bend the front knee past the vertical. The back knee drops towards the floor. Keep your knee cap over your second toe but don’t allow your knee to go beyond your toes. Stop any exercise that causes pain and seek professional advice. Further information on Rehabilitation & Exercises can be found within the training section of the site here: http://www.hedgeendrunningclub.com/rehabilitation--exercises.html Gill Rose LSSM (Dip), MISRM - Sport & Remedial massage in Hampshire |
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