Recovery from the soccer season: Signs you may need Physiotherapy
With the soccer season well and truly over, many players cast their body woe’s aside, pledging to pick them up again before next season. Learn why NOW is the best time to fix those last season injuries and ensure they don’t come back to haunt you in 2019!
By now most of your bruises, aches and pains should have subsided! Any acute swelling should have gone down and what you might be left with is a body that’s feeling reasonably good in comparison to the post game soreness of the last few months. However, that little niggle on your ankle, the pinch in your groin and the ache in your lower back are signs that your body hasn’t fully recovered and rather than waiting for those compensations to rear their ugly heads next year, why not get on top of them now!
Physiotherapist – Lana Johnson, explains why “the off seasons is often a time when players don’t think too much about training, but it is in fact THE BEST time for injury rehabilitation and skill improvement!” By addressing any weakness in the biomechanical chain and the necessary compensation you developed to get you through the semi’s, you can ensure that next season your back on the field for longer, performing to your best!
The reason being, during the playing season, there is little room for technique correction, unloading and skill enhancement. This is because so much time is taken up by conditioning, team skill set’s, game day and recovery. The off season is the perfect time for picking apart your weaknesses and zeroing in on them to ensure your core strength is where it needs to be, your hamstrings are as mobile as they need to be and your ankle stability is on point!
Lana suggests the following exercises which she finds of benefit for many top soccer players in the down season, to ensure their game day ready when the next season rolls around!
- 1) Core Stability: it’s been a big buzz focus for the past few years, and for good reason. Soccer requires a lot of direction change under high speeds and all that agility comes at a necessary price. Good core control is essential on the field, and unfortunately is often over looked in a typical mid-season program. I find these following exercises great additions to your off-season protocol for reducing the risk of spine, pelvis and groin related injuries.
- a. Bridging: http://www.movebeautiful.com/topic/bridging/
- b. Side to Side: http://www.movebeautiful.com/topic/side-side-feet-off-floor/ :
- c. Femur Arcs: http://www.movebeautiful.com/topic/femur-arcs-2/
- 2) Hip Dissociation: all that kicking required can mean soccer players are able to dissociate their hips from their pelvis at high speeds and under high loads. We often see this element of training ignored in mid-season training programs which are heavily focussed on fitness and ball skills. The following exercises are a must in the off seasons to continue to ensure players are able to dissociate their hip mobility from their pelvis stability and ensure a great kicking game.
- a. Bent Knee Fall Out: http://www.movebeautiful.com/topic/bent-knee-fall-2/
- b. Arabesque: http://www.movebeautiful.com/topic/arabesque-2/
- 3) Lower Limb Strength and Agility: we all know soccer isn’t gentle on the lower limbs, ankles and knees in particular. While strength is an important requirement, the agility that is required of the feet, ankles, knees and hips in soccer is almost unparalleled. These exercises will keep you strong in the off season while ensuring your agility is not lost from too much concentric loading.
- a. Bulgarian Lunges: http://www.movebeautiful.com/topic/bulgarian-lunge/
- b. Split Squats: http://www.movebeautiful.com/topic/squats-and-split-squats/
If you have a niggle that hasn’t resolved by now it may well be worth while seeking out the advice of a Physiotherapist to determine if there is any lasting damage or biomechanical abnormalities they can be improved before next season! After all prevention, as always, is better than cure!
Why golf requires a specific physical training program
As a golf instructor with 46 years’ experience, I have seen and studied many different types of swing, from the rank beginner to the experienced touring professional. Numerous golfers have come to me at different stages of their development and age for advice.
Golf is a very complex sport that requires to put your body in quite unnatural positions in order to perform. A golfer is more likely to develop an injury from a poor movement under load, as such a golfing body needs a particular attention.
The many different opinions on the golf swing have only increased the mystery on how to get the perfect technique. One thing remains certain, an appropriate training can only improve your performance. Over many years I have been fortunate to work with a couple of golfing physiotherapist, which certainly made me realise that the golfer’s body requires specific training to prevent serious injuries. Many golfers, especially the youngest ones, seem to just want to play and don't seek the need for body development. However this is exactly the missing link in all their physical growth as sports persons. On the other side of the spectrum, some tour professionals of today have gone too far into weights and fallen back.
The successful trainers and health professionals are golf specific.
This is why a tailored Pilates program will play an important role in your golf related training. Our friends at BPS Tensegrity have developed classes that will target the 3 major areas of your golfing body, which are:
- The Hips/Glutes
- The Core/Pelvis
- The Scapula (shoulder blades)/Upper back
These three parts of the body are the key to your golf swing, fundamental to provide stability/mobility to your hips, pelvis and shoulder girdle. When these three key areas work efficiently you have a better chance of making a repeatable and bio-mechanically correct swing. Each area needs stability and mobility; this is why all sessions will work on both strength, but also flexibility of your hips, pelvis, spine and shoulders.
Who can/should do a Pilates program for golfers?
Any golf lover, from a younger age to an older stage. The program will be organized in levels, starting from a more basic level 1 to then progress in difficulty. During the classes you will learn great exercises that you can practice also at home to develop a better swing and keep you free from injury!
Barry Bent, from Woolooware Golf Academy
Hold your core, maintain your frame, roll your shoulders back, stay on the ball of your foot, as dancers you probably heard this a thousand times. Sometimes no matter how hard you try your body simply can’t do it or your brain doesn’t know how to communicate with your body.
Whether you’re amateur or pro, ballet or a Latin dancers, Pilates has an infinity of benefits that you absolutely need to start and experience now.
Strengthen in grace
Ordinary strength training might tighten up and shorten muscles, which is not ideal for your dancing posture. Pilates helps build strength in length and promote flexible movements. Here are a few examples.
Let’s talk abs: They are often worked in flexion with a focus on the 6-pack, which only constitutes the superficial layer of your abdominals. Pilates will strengthen your core muscles; the most important for posture and spine support, both in flexion and extension. Strengthening your core in extension is essential for dancers notably to protect your lower back during a dip for example.
Frame, frame, frame: it’s all about applying the right amount of pressure and recruiting the right muscles. If you overuse your pecs and the top of your shoulders, it will be hard to maintain your frame without your arms feeling tired and achy. Moreover it can bring your shoulders forward, making you look like the hunchback of Notre Dame rather than your dance idol. A sloppy frame is not ideal either. If you learn how to engage more supportive muscles in your shoulder girdle, such as your serratus or rhomboids, you will be able to keep a firm but not overpowering frame for hours.
Loosen those hips and rock those body rolls: your spine articulation and hips disassociation will without a doubt improve by practising Pilates regularly. Moving your spine evenly and controlling your pelvis is essential to great body isolation. You will also raise your body awareness and learn to apply the right amount of strength without creating stiffness.
Correct imbalances and prevent injuries
Don’t we all have a dominant leg and arm? Dancing can tend to increase that. One of my dance teachers recently made the following point: “Now think about how many spins you do on your right foot and on your left. Right dominant? Which arm you use most when spinning? Was it the right arm? Probably.” Repetitive movements, especially when training for choreography, can take their toll dancers' bodies. It is really important to acknowledge it and reset your body to proper alignment through exercises.
By improving your body awareness and providing an all round body workout building both strength and flexibility, Pilates is the best complement to your dance practice. Don’t get me wrong; I am not saying it will replace endless hours of dance training sigh… but trust me it will help connect your body and mind and fast track your progress.
At BPS Tensegrity we have plenty of options to suit your needs: barre classes, Pilates mat classes for all levels, semi-privates to work on more individual needs and even circuit classes if you want to get a program as a team! Check out our timetables, including our new Alexandria location, here.
Anytime men hear the word Pilates they just tend to run away, have you noticed? Men always tend to assume that Pilates is only for women, it’s too easy they say, I don’t want to be more flexible I want to be stronger, I don’t intend to be pregnant at any stage so I am fine.
Well, read on and you will be surprised at what Pilates can actually do for you gentlemen. Mister Stallone, as per video below, would I am sure agree.
Guess what, men have a pelvic floor too!
The ‘pelvic floor’ refers to a group of muscles that attach to the front, back, and sides of the pelvic bone and sacrum (the large fused bone at the bottom of your spine, just above the tailbone). Like a sling or hammock, these muscles support the organs in the pelvis, including bladder, uterus or prostate, and rectum. It basically keeps your organs from falling onto the floor.
The pelvic floor muscles form the base of the group of muscles commonly called the ‘core’. These muscles work with the deep abdominal muscles, back muscles and the diaphragm to support the spine and control the pressure inside the abdomen. This plays a crucial part notably protecting your lower back, essential in complex and loaded movement such as dead lift or burpees.
You can learn more about your pelvic floor and how to recruit here.
Pilates will enhance your sport performances
What if you could improve the way you move, increase your efficiency and feel better when you exercise? How would this impact your training load and your progress?
We recently took golf as an example in one of our latest posts (see here) but our points are valid for any sport practice. It is all about technique, recruiting the right muscles and fixing imbalances to improve your results and reach your goals.
Pilates is very effective in training muscles often forgotten, in an unusual and challenging environment. By taking the movement pattern you need to improve on, such as your golf swing, and get you work on it in a “non-familiar” environment, like practicing rotation lying on your back, Pilates can help your mind and body to develop more efficient movement strategies. Once you master these new strategies, you will gradually transfer them to a more “familiar” environment so your brain can strengthen these new movement patterns. Therefore, with practice and repetition you will improve your performance.
You will simply move better for longer
This is not being sexist; men are just slightly more prone to injury than women. Part of it is probably not listening as much to their body and not believing in stretching. Does that ring a bell?
If we take running as an example, insufficiently stretched muscles can cause many problems for a runner, slowing them down and also leading to serious injury. Strength and endurance training alone won't provide the progressive stretching that a regular Pilates workout will. Pilates stretching is integrated into the exercises helping prevent injuries, muscle strains and improve mobility.
We are not saying that you should give up your favourite gym workout, but see Pilates as a good complement to your exercise routine. Pilates integrate the use of all muscles rather than focusing on particular ones. It improves posture, range of movement, coordination and provides a sense of balance. Your body awareness will be heightened and this is the key to enhance your sport practice and workouts.
So ... REAL ... Men do Pilates too!
By combining strength and flexibility Pilates will not just be beneficial to you it will turn you into Superman! Check out our mat classes from beginner to advanced levels. Want a more personalised training? Book a private or semi-private studio class now!
How is your Golf Swing? If your anything like our local pro's, it's an ongoing skills that can take years to perfect and finesse and you never really stop learning. Did you know, the biggest movement in your golf swing happens in the rotational plane, however the majority of us with our sedentary desk lives have very limited rotation (and no it doesn't just suddenly appear once you hit the green). Improving your rotation just a fraction can lead to dramatic improvements on the golf course.
How does Pilates help your Golf Swing?
So, we wanted to fill all you golfing enthusiast in on a secret weapon that you may very well be missing out on, yep you guessed it, Pilates! A few months ago I decided to do some specific research to help one of my clients to improve her golf swing and technique through Pilates. I quickly realized that golf is such a complicated sport!! After struggling between Youtube videos and articles from all sorts of websites, I decided to contact my client’s golf coach Barry Bent from Woolooware Golf Club… I couldn’t have taken a better decision! Combining Barry’s exceptional experience in the golf world with my technical support from a physio and Pilates point of view, we have developed a great Pilates program specific for golf lovers.
Considering the crucial importance of the spine rotation during the golf swing, Pilates can be extremely effective to strengthen the transverse abdominis (lower tummy muscle), responsible to give you the stability, but also your obliques, responsible for the actual rotational component. By starting in a “non-familiar” environment, that means in a position that is different from your golf swing (e.g. lying on your back or seated on the mat), at BPS we can help your mind and body to develop more efficient rotation strategies, isolating specific muscles through specific verbal and tactile cueing. Once you mastered these new movement strategies, we then transfer them to a more “familiar” environment, or rather a position that is more similar to your golf swing, so your brain can strengthen the new strategy, therefore, with practice and repetition, improve the performance. A great progression to work on your spine rotation would be to start with oblique chest lifts lying on the mat, progress with crisscross, then move into a seated half roll down with the twist, and finish with spinal rotation in golf stance.
Hip disassociation and lumbo-pelvic stability
When I first approached to golf I thought “Great, pelvis stays still and spine rotates over the pelvis”, but I quickly realized that it’s not! During your golf swing, your pelvis is actually moving in such a complex way to allow the forces to be efficiently transmitted to the club and then to the ball. Through the expert guidance of your Pilates instructor, at BPS you will learn how to disassociate your hips from your pelvis but at the same time how to stabilize your hips to avoid injuries on your lower back, SIJs or hips. The ultimate goal is to create a stable base of support, with an equally flexible and strong structure on top of it. And here comes the term Tensegrity, a concept of muscular-skeletal relationships based on the work of architect Buckminster Fuller. It refers to the forces of tension (provided by muscles, tendons, ligaments, and fascia) pulling on structure (bones and joints) that help keep the body both stable and efficient in mass and movement. Stability and efficiency, essential tools in almost all sports!
As part of our BPS mission, we use our knowledge and expertise to provide a clear, individualized and functional program to our customers, that encourage them to achieve their goals.
If you are interested in knowing more about how Pilates can help you improving your golf technique, don’t hesitate to call our studio 85441757 or email us for any enquires at firstname.lastname@example.org. Alternatively, book your initial consultation online now!
At BPS we often get asked "what is the difference between a Sports Physiotherapist and a regular Physiotherapist" and our answer is always the same. You can think of a Sports Physiotherapist like a specialist in, yep you guessed it, sports! While this may seem obvious, it is important to really understand how this small difference affects you, the client and the outcomes you will get!
A Sports Physiotherapist will have a clear understanding about the steps needed for you to perform at your best on the field, in the pool or on stage. They not only understand what is required of your muscles, bones, ligaments and other body structures, as a regular Physiotherapist does, but they are also experts in knowing when it is time for you to increase your training load, how to taper for game day and how optimise your biomechanics for the best results.
Think of it the way, there are huge variety of lawyers, sure they all have a law degree, but would you go to a property lawyer for a family law matter? No, you would choose the lawyer that specialises in your particular matter, to ensure you get the best result. The same is true with a Sports Physiotherapist. By seeking out the Physio who best understands your sport, you are ensuring that you get the fastest results with as little effort because they know what to expect, they can see the road ahead and can get you there safe and sound.
How do I find a great Sports Physiotherapist?
There are 5 simple checks you should make before you choose your Sports Physiotherapist;
- Do they play or are they involved in your particular sport? This seems obvious, but is often over looked! A great Sports Physiotherapist will have a love of your sport. They will live and breathe it as much as you and when you ask them about their time trials, favourite club or best warm up stretch, they will be able to answer you with the same spark in their eye that you have! Check out the BPS Sports Physio team here to see who fits your needs!
- Who do they treat in that sport? Great Sports Physiotherapists leave a trial. Meaning that they should have success stories of how they have helped other athletes in your sport overcome similar injuries or struggles in the past! After all, that is what they are good at!
- Personality! This might initially seem irrelevant, but trust us when we say, personality is everything. If you don't gel with your Physio, your treatment progression is going to be laboured and a generally unpleasant experience for both parties involved. Make sure you and your Physio see eye to eye, sure they need to have the skills to back up your friendship, but don't underestimate the power of personality to keep you motivated and on track to achieving your goals.
- Proximity- Like personality, this is another important factors. If your choose Sports Physio isn't in close proximity to you, easy to get to and convenient, then you can bet your bottom dollar making and getting to your sessions together is going to be a pain. You know what they say, the enemy of success is complexity. If its hard to get to your sessions, your going to be less likely follow through with your treatment plan!
- Mentors - Finally, the most important piece, who are THEIR mentors! That's right, you want to know who they are going to with the tough questions. After all, no one is expected to know everything, but you want to be sure they have a team of people around them who can answer the hard questions and can help out in a time of need! You can tell a lot about a person by who they get their advice from!
Are you finding your body ending up sore and in pain post workout? The post workout pain you're feeling could be a result of your body not getting the adequate recovery it needs. To get the most from each and every workout, you need to prioritize post-workout recovery. Recovery should be considered an essential part of your healthy lifestyle. Instead of just dealing with the fatigue and soreness, try these 6 tips to help your body feel better, faster.
Get more sleepGetting plenty of sleep and resting your body can be a very effective treatment. Sleeping gives your body the necessary downtime that it needs to restore itself. While you sleep, oxygen flows more readily to your muscles helping them heal. We suggest you get at least 8 hours of sleep.
Recovery MealIn the 15-60 minutes immediately following a workout, your muscles are primed to receive fuel to start the repair process. Eat, or drink your recovery meal right away, within the first half hour after the workout is complete.
Re hydrate and replace lost electrolytesDuring a workout you body sweats , trough sweat we lose electrolytes. Electrolytes control many functions of the body. By drinking plenty of water you help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. So it's very important to re-hydrate and replenish lost electrolytes in the body.
Epsom Salt BathEnjoying a warm/hot and relaxing 10-20 minute bath with 200-400 grams of Epsom salt, is a very simple and effective way to relax your muscles and decrease inflammation. It's also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention.
MassageGetting a massage helps break up scar tissue and ease post-workout muscle soreness and improved blood circulation. There may be slight pain in having tight or tensed muscles worked on, but relaxation really is the key. You should feel comfortable and relaxed for your muscles to get the most benefit from the massage.
Foam roller or spiky ballsIf you're feeling pain or tightness post workout, try using a foam roller or spiky ball to give your muscles a massage and release tension. The rollers can help break up scar tissue and knotting, which if left unattended can lead to nagging aches and pains in your joints.
Foot pain, its such a common complaint! With the Sutherland to Surf coming up, we thought we would put two great running minds together, BPS Tensegrity's very own James Wood (Physiotherapist and Exercise Physiologist) and Sports Podiatrist Ryan Quintano, to get the inside scoop on how to prevent and alleviate your foot pain!
JW: What is the biggest problem you see in the runner’s feet you treat?
RQ: Plantar fasciitis/fasciopathy (Heel pain). Heel pain (or Plantar Fasciitis) is the most common foot pain complaint.
Plantar Fasciitis is simply caused by overstretching of the plantar fascia ligament under the foot. When too much traction is placed on the plantar fascia micro-tearing will occur, resulting in irritation, inflammation and pain.
Things that cause of plantar fascia include;
- over-use: too much sports, running, walking or standing for long periods
- unsupportive footwear
- over-pronation (feet roll over, the arches collapse and the foot elongates)
JW: What’s the best piece of foot advice you could give most runners?
RQ: Work on your overall running technique, your foot can’t move well if the rest of your body doesn’t move well. Participating in movement therapies such as Pilates and Yoga which work on your overall body awareness as well as technique are a great asset and often unload your feet, helping to prevent and alleviate nasty foot pains!
JW: What is your favourite running shoe at the moment?
RQ: There is no perfect running shoe but as a general rule I look for these 4 things:
- Can you stand on your toes and balance? Make sure the sure flexes at the same point as your foot.
- Your feet shouldn’t feel like they are rolling in or out, they should feel comfortably supported.
- Line Up. When you walk your hip, knee, and ankle should feel like they line up on top of each other.
- Comfort.The shoe shouldn’t feel plonky, bulky or uncomfortable!
RQ: What is your opinion on using Nordics for hamstring rehab?
JW: They are a good exercise to isolate and strengthen your hamstrings in rehab. Whether I use them depends on how functional they are. If they aren’t a building block to the person's end goal then I would choose a strength exercise that is more relevant to the individual.
RQ: In tendon rehab, how do you use isometric, concentric, eccentric, and plyometric exercise?
JW: Isometric exercises are really useful in the early (often painful) stages of rehab. They are known to decrease pain but they also reduce strength loss that might otherwise occur with resting completely. I then add a combination of heavy eccentric loads, moderate concentric/eccentric and plyometric. The final progression is to sports specific exercises.
RQ: How do you progress your exercises towards functional tasks?
JW: The end functional goal is always in mind when developing the rehab program. So, the early exercises need to be the building blocks for the later more functional exercises that you’re aiming for. Having said that, it’s important early in the program to recover strength and mobility in all ranges of movement – not only the ones required for the persons sport.
Do you have running pains that just won't go away? Many people ignore their running pains and just try to 'push through'. But ignoring the signs your body is giving you is the worst thing you could do! Many of us forget that when running you don't need to have any pain at all! Once you realise that running pains are likely just a result of either over training certain muscle groups, changing movement patterns after injury or poor posture you realise pain free running might be possible after all.
Four of the most common running pains include:
Pain in the knee can be described as a locking or catching sensation where movement is with much difficulty. It can also give way or have much discomfort in certain activities such as squatting, walking, running or climbing up stairs. Knee pain has many causes and your knee treatment varies considerably depending on an accurate diagnosis. Treatment can be dealt with easily in the majority of cases with appropriate exercises and if necessary some specific taping techniques.
- Lower back
Lower back pain are among the most common complaints in the physiotherapy world. Most people at some stage of their lives experience back pain which can be caused by prolonged sitting or driving, poor posture, poor muscle strength, twisting or running too far before warming up. Running puts a high level of repetitive stress on the back. Long-term lower back pain can result in permanent conditions so it’s important not to neglect your back care. Lower back pain is something you can avoid with ongoing back exercise and strengthening your core. The benefit of this is to help protect your back and keep running pains away.
- Feet and ankles
Common sources of foot pain include arch pain, heel pain and ankle injuries. Most pain that results from injury are often thought of as sports injuries, caused by poor technique leading to stress fractures, pinched nerves or sprains. Because foot pain can have so many causes, it is very important to have the pain professionally assessed to be confident that the treatment is managing the "right" cause of your pain.
- Hip and groin
There are numerous causes of hip and groin pain, some which happen suddenly due to a specific movement, others which develop gradually over time. Common causes are tearing of the hip flexor muscle, groin strain, labral tear, or pain referred to the hip or groin from another source. Symptoms include tightness of the inner thigh, pain when sitting or clenching your muscles, over tightness in the hip, pain in rotation when you turn your hips, squatting and pain when getting into the car.
If you want to enjoy running without running pains, our Physiotherapists can help!
Did you know Physiotherapy is one of the most effective forms of treatment for the recovery of injuries. Some running pains can be nipped in the bud at the first sign of discomfort before they become full blown injuries. But this isn't always the case and you may have a more serious injury or be recovering from surgery. No matter the stage you are at, physiotherapy aims to rehabilitate your body and get it working the right way. That's right, No more running pains!
5 Running Tips to perfect your run
So it's time to kick your training up a notch (or if your a late starter, it's time to begin!) In this article give you 5 simple tips that will ensure your preparation and lead up to race day is as optimal as possible!
- Start Training Well in Advance of the Event ... and Start Gradually!
This may seem like one of the most obvious running tips, however as Physiotherapists you would be surprised at how many people we treat who's injuries occurred simply because they went from 0 to 100 in 2 weeks! Cramming might have worked for you at high school and uni, but we can assure you that 'Cram-Training', as we have affectionately named it, DOES NOT! The problem with the 'Cram-Train' approach is our bodies take time to adjust to load. Muscles, bones, ligaments and facia all have different responses to increased stress and demands place on them, but none of these respond well to a barrage of training! Warning signs to look out for that will let you know you might be increase the distance or the pace too fast include;
- Bone pain, in your shins, feet, knees, hips or lower back
- Muscle pain that doesn't go away after 2 days (ie it's not what we call DOMS 'delayed Onset Muscle Soreness')
- Sharp pains that you cannot 'run out'
- Practice Hills (both up and down)
The Sutherland to Surf course is relatively flat in comparison to many other fun runs, however there are still some significant hills (Miranda, Caringbah) and the gradual downward slope towards the beach. If you are not used to running hills, come race day these can put a significant spanner in the works and suck a lot of juice out of you! Practice makes perfect, so through in a few hill sessions, maybe the stairs as Bass and Flinders or the Honeymoon Track in Grays Point to get hill and incline fit!
- Catch Your Breath!
Sometimes the hardest part of a distance race is maintaining an optimal breath pattern. The supply of oxygen and removal of carbon dioxide form your body over the 11km's is essential if you want to achieve your PB time. Hills, other runners and your psychology can all get in the way of the maintenance of a steady race breath, so the best thing to do is practice. Try these tips for ensuring come race day, you can catch your breath!
- Have a rhythm - whether its in time to your cadence or to your music, make sure it stays steady throughout the whole race
- Slower deeper breaths are better than shorter shallower breaths - trust us, your endurance with thank you later
- Focuss on the exhale - your body will naturally inhale, but sometimes the inability to though rally exhale all the old air means that your loosing valuable lung space for the next breath, and when it comes to middle distance running, it's all about efficiency, so exhale fully!
- Perfect Your Technique
The 11km Sutherland to Surf course is considered by most seasoned runners as a 'short course' when compared to a marathon, however for the casual runner 11km is no small feat. This means that there is a lot of 'mileage' going through your body both on race day and in the lead up and so technique is imperative if your want to enjoy yourself and ensure the are injury free by the end of it! The general rule of thumb for 'middle distance' running technique is;
- Land mid foot or forefoot strike (avoid landing heel first)
- Allow a slight "rolling" of the shoulders as the arms keep the body balanced with their pumping action
- The shoulders and hips twist slightly in opposite directions, counter balancing each other
- Hands should be held in a relaxed "fist" with the thumb resting on the fore finger
- The body is upright with the back relaxed but straight and with minimal forward lean
- Run the Course
The difference between running 11km on the treadmill and running 11km on pavement, with hills, pot holes and other runners is like the difference between chalk and cheese! There is nothing wrong with treadmill training but at least once before race day run the actually course. This will give you not only a feeling for landmarks (how far you have left to go and when to push and when to back off) but also a sense of what the terrine is like. Knowing there is a hill in 1km is much better preparation for you brain that realising when your half way up it!
So, follow these 5 steps and you will be well on your way to enjoying your race day!
If you have any niggling twinges in the lead up to the event, it's always best to get them sorted out sooner rather than later. Our team of highly qualified Physiotherapists know what to look for in run technique and loading related injures and can help you ensure your training period is enjoyable NOT painful!