Runners Corner
Foam rolling
Foam rolling is a form of myofascial release that you can do yourself in your own home. If you feel pain, tightness, and restriction in your movement after a run, give foam rolling a go. Find out what to do and what NOT to do in this video.
Quick runners warm up
Runners who warm up are less prone to injury. Using that first kilometere of your run as a warm up isn’t enough. No static stretches here either! Dynamic movements that turn on those neuro-muscular connections are needed. During these exercises, focus on the muscles that you are using - just thinking about the muscle activation helps setup vital communication between your brain and your muscles - leading to better running form, efficiency, and power in your run.
Single leg strength exercises for runners
Running is essentially a single leg sport. You could think of running as a long series of hops from one leg to the other. Now you can imagine, if one leg (whether that be ankle, calf, hamstring, quad, hip flexor or glute) is weaker than the other - this will impact your running and leave you prone to injury.
Hip mobility
We know that for the hip to perform optimally - we need free movement in the hip joint capsule. When the hip joint is not free to move, the muscles intended to move the joint are not free to move which can lead to muscle atrophy and imbalance. These exercises can also be done pre-run if you have stiff hips.
(Note: These exercises are for those with healthy hip joints - if you have osteoarthritis, hip labral tear or FAI syndrome - follow your specialists advice)
Running injuries
Image source: https://physiodirectnz.com/runners-knee-patellofemoral-pain-syndrome/
Patellofemoral Pain Syndrome (aka Runners knee)
Does your knee pain feel like it is behind your kneecap?
Image source: https://www.prodynamicpt.com/blog/2018/8/2/physical-therapists-guide-to-iliotibial-band-syndrome-itbs-or-it-band-syndrome
Iliotibial Band Syndrome (aka ITB Syndrome)
Do you have pain on the outside of your knee?
Image source: https://sportandspinalphysio.com.au/heel-pain-the-secret-to-fixing-plantar-fasciitis-well-show-you-how/
Plantar Heel Pain (aka Plantar Fasciitis)
Does it feel like you are walking on glass first thing in the morning?
Image source: https://www.runnersworld.com/health-injuries/a19574249/achilles-tendon-injury/
Achilles tendinopathy
Achilles pain should be dealt with quickly to avoid further damage
Image source: https://www.runnersworld.com/health-injuries/a20857494/how-to-treat-shin-splints/
Medial Tibial Stress Syndrome (aka Shin splints)
Do you have pain around your shins? This is usually associated with training load error.
Calling in the experts
There are times that you will need expert help to get back on track with your running….
For soft tissue therapy contact us at Attune Therapeutics : megan@attunemassage.co.nz
For run coaching contact Get Running: https://www.getrunning.co.nz/
For acute injuries, ACC claims, and rehab contact PhysioFix: https://physiofix.co.nz/
For podiatry contact Bigfoot Podiatry: http://www.bigfootpodiatry.co.nz/
For run shoe fitting contact Mike Lilley at Shoe Clinic Ponsonby: https://www.shoeclinic.co.nz/retail-stores-locations/ponsonby-running-shoe
For strength training and/or nutritionist contact Lauren Coleman: https://www.laurenpersonaltraining.com/about-me
