Friday May 11th 2018


openhydroCooley Kickhams

Training

The warm up

This is the part of training most often neglected by the starter runner and even some hardened professionals. The purpose of the warm up is to gradually accustom the heart, muscloskeletal symstem and the nervous system to the increased demand that is going to be placed on it. It inceases blood supply to the main exercising muscle groups.

The warm up for running may go like this walk briskly for 5 mins then light jog for 3 min then go into dynamic stretching ( a form of stretching while moving) for main running muscles lasting for approx 3 mins, then do some plyometrics (jumping/ landing ) exercises for 1-2 mins and for those with ankle or knee strains some balance exercise need to be done. This all takes approx 10 -12 mins.  It may seem execessive but all the evidence shows it is best way to prevent injuries .

Injury

What to do with acute injury?
The answer is PRICE, this is Protect Rest Ice Compress Elevate. All 5 are needed to be effective.

The next most common question is, when do I stop exercise regarding muscle pain
The answer is basically when pain is too much during exercise and is affecting your quality of life

Whats achilles tendonitis?

This is a common injury in long distance runners and usually occurs when the runner either increases their mileage or the intensity of running too quickly. The first symptoms are usually stiffness and/or pain on morning folloowing the heavy run. The pain and stiffness is located in low calf and heel. As the condition worsens the pain starts on start of running, as you warm up it goes but then returns at the end of run or the next morning.  At this stage it's time to get professional medical help from a chartered physio or GP. The best research shows that a graded programme of eccentric strengthening and foot orthotics is best.

If anybody has any questions please feel free to contact me.

Happy running

Eoghan O Neill Chartered Physio, MSc Sports Physio

 


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