🤔Does this sound familiar?
🤕You experience an injury. No worries, it’s just a niggle right? You try to push through for a few weeks before the pain gets worse during and after exercise, leading you to eventually decide to take a little break to let things settle.
😭You start with a few shorter runs, and things feel good! You ramp up to the same distance and intensity you were doing pre-injury, only for that exact same injury to happen again. Repeat cycle!
😨We see this year round, but with more people out pounding the pavement than ever, we’re seeing it a LOT!
🥳Here’s our top 4 tips for breaking the cycle:
📊 1) Load management:
- Most injuries are a result of overload or overuse.
- If we’re not allowing things to settle and we’re continuing to overload them with training, they don’t get better no matter what treatment you’re implementing.
- This doesn’t always mean doing nothing! Think cross-training, lower intensity runs, shorter runs, flat terrain etc.
🏋️♀️ 2) Commit to a solid period of rehab:
- If your body isn’t coping at your current run volume, it needs more strength or a longer period to adjust.
- Put your ego to the side – yes you may be strong, but for what you’re asking of your body you need to be stronger!
- 6-8 weeks at a minimum is what’s needed to get significant and noticeable change.
- A few weeks of exercise doesn’t mean you’ve tried rehab. Think of injury as an opportunity to be better next time.
A stronger runner = a better, less injury prone runner.
Check out our top 3 exercises that every runner should be doing
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➕ Keen runner? 3 exercises you need to be doing!➕ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏃 We know through research that if you’re a runner and not strength training, you’re missing out on a heap of amazing benefits. This includes reduced injury risk, improved running economy and time to exhaustion just to name a few! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🚀Get in the gym and give these 3 exercises a go. Start with 4 sets of 12 reps, adding weight as your strength and technique improves, lowering your rep range to between 6-8. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙌🏻 Tag a friend who wants to run faster and as always comment or DM us with any questions.
🧐3) Think back 3-6 weeks pre-injury.
- What were you doing 3-6 weeks prior to the onset of your pain? More KM’s? Speedwork? More trails?
- There is almost always a change in the stress you’re exposing your body to in the 3-6 weeks leading up to an injury.
- Find out what it was, and increase more gradually the next time around.
💯 4) Stop wasting time with static stretching, release guns and other things that only provide a very short term benefit, and spend that time in the gym instead.
Until May 14th we’re offering an Iso Runners package, valued at $233, NOW JUST $69.
- 1 Hour detailed initial Assessment with an expert running physio. (Normally $125)
- Treadmill running analysis.
- Identify areas of improvement to your running performance (Normally $59)
- Strength assessment using a handheld dynamometer (fancy word for muscle testing machine).
- You’ll get hard data and discover if you have the strength your body needs to train the way YOU want (Normally $49).
- Personalised home rehab program to get you back to 100% and improve your performance.
If you’d like to talk to one of our expert running physios, don’t hesitate to call the clinic on 8490 0777 🙂