Posts Tagged ‘Injury Prevention’

I have just read a very interesting article on the BBC website under the science and environment link that reports on a study that has been carried out on the effects of barefoot running versus the very cushioned shoes that we all wear. http://news.bbc.co.uk/1/hi/sci/tech/8483401.stm Not sure personally that I would go running barefoot myself, far too many sharp things on the roads and tracks around here on my soft feet . However it certainly builds on the debate about the perceived benefit of this type of running.  One of the alternatives to sore and cut feet could be the five toed running socks I wrote about in an earlier post. http://www.rangeofmotion.co.uk/archives/425

There is certainly much more to be gained from mid foot and forefoot striking rather than the energy sapping heel strike. The mechanics of the foot with the distribution of the bones, joints and muscles certainly indicate that we get much more power in each stride by a mid foot strike. A few words of caution though; you cannot just change styles overnight after years of heel strike running. Your body will have to learn to adapt to the change. I have worked with some clients using preventative massage treatments and a programme of stretches to facilitate an injury free transition. This has seen them take minutes of PBs and be less susceptible to impact injuries.

This is the time of the year when many of you will be setting out on your marathon training and it is does not matter if this is the first one you will do or you are an experienced long distance runner. The risk of injuries are high, the volume of running  will potentially pre-dispose you to picking up those aches and pains that could hinder your carefully worked out training plan. They are all preventable if you include within that programme regular maintenance sessions with a manual therapist who can iron out any difficulties before they hit you. You will take the time to consider what you eat, what you wear, your running shoes; but will you think about your body and what you will demand of that? Running has an impact through the whole of your body not just the legs and feet; it will effect your back, your shoulders and your neck. Good quality sports massage and joint mobilisation can minimise those impacts and make your whole marathon experience more enjoyable.  Your massage therapist can give you excellent injury prevention advice and most of them have experience with training and sports activities so will know what you are experiencing at first hand. You can also find some excellent online advice at the following website and link that I saw today, http://www.sportsinjuryclinic.net/sports/marathon_tips.php

You may have observed that my articles are all about my clients and their aches, pains, injuries, training, events and successes.  I’m passionate about what I do because I too am an active athlete and also have aches, pains, injuries, events and successes. 

I’m currently in an intense training period for my first Ironman in July  http://www.racenewforest.co.uk/09Forestman.htm  This requires a combination of long cycle rides, runs and open water swims.  I have found that my training is not about quantity, but the quality of what I do supplemented by massage and very importantly, conditioning.

Rather than focusing on how many hours I am doing each week, I have ensured my own injury prevention by concentrating on shorter, high intensity sessions. These consist of cadence runs, rides and tri-bricks coupled with conditioning at the end of each workout.  This ensures I maintain strong core stability which is pivotal to injury prevention. 

I still do the long rides and runs, but not exclusively; I realised early on that to build good fitness and stamina required sufficent rest. I see little point in training if you are already fatigued at the start as your risk of injury will increase. It is better to train at 100%  and enjoy the experience than force out ‘dead’ miles at 60% just because you feel you should. Your body has to repair and rebuild between workouts and if you do not allow sufficient recovery time the tissues will breakdown and injury will follow.

This is proven in my case by injury-free 6 months into my 9 month Ironman training programme, a series of running PBs and feeling energised by some long but great quality cycle rides.

Stephen is a client that I have been working with for sometime. He is an active and talented runner, cyclist and adventure sports enthusiast. We have focused primarily on injury prevention by using a variety of massage techniques to compliment his intense training. This year his main goal is the imposing challenge of completing his first Ironman event, the Swiss Ironman in July. We met at the start of the year to discuss a preventative treatment plan that would support the increased and varied endurance training he has planned to support his sub-10 hour goal. To achieve this he is leaving no stone unturned, having undergone various physical assessment tests and working to an individually tailored training plan to work around his work and personal commitments.

He has recognised he needs to maintain the ‘tools’ of his ambition (ie his body) and we agreed a 6-month contract at a discounted rate. This consists a bi-weekly treatment plan that fits in with his rest days or supports particularly intense training weeks. Further to the fixed appointments is the flexibility to add in extra dates so that we can respond to any injury or strain at the same discounted price.