Chevron Island Physio will be providing free massage to participants in this year’s Sports Super Centre Fun Runs. There are a series of 5 runs which are open to all ages and abilities. It is the official lead up to the Gold coast Marathon. The first run is 5km held Sunday 17th February 7am.
Why not use this opportunity to get active and come say hi to us on the day!
HOW PILATES CAN BENEFIT RUNNERS
Pilates will help improve your form and endurance when you run, and prevent injuries. Carefully supervised workouts strengthen the body to support good posture and efficient use of your muscles, recruiting core strength for all the movements you make. For runners, core strength translates into a more efficient stride, greater endurance, and strength and support for the low back and pelvis. Pilates strengthens the body from the inside out to engage the deepest muscles of the abdomen, the pelvic floor, the inner thighs, and the back, which traditional crunches and ab workouts do not activate. Pilates will also improve flexibility of the hips, legs, and low back, enabling greater freedom of movement, thus reducing the likelihood of injury.
6 ways Pilates can help you become a better runner
1) Pilates strengthens your core (abdominals and lower back)
2) Corrects posture imbalances
3) Helps develop strong lungs
4) Elongates muscles for a longer stride and makes you more flexible
5) Reduces the risk of injury
6) Strengthen legs laterally (which running does NOT do)
PHYSIOTHERAPY AND RUNNING INJURIES
Runners at every level of participation will undoubtedly experience some sort of running related injury above and beyond the usual aches and pains. Physiotherapy can help diagnose and treat both the acute and underlying problems. Some of the most common injuries include:
Achilles tendinitis: The Achilles tendon joins the calf muscles to the back of the heel bone. Inflammation of the Achilles tendon may occur with variations to your running routine such as increasing your running speed and incline. Calf strains, tight calf muscles, hamstrings and/or excessive pronation of the feet (rolling inwards) can all be contributing factors.
As an initial treatment, rest, ice and anti-inflammatories can all help. Physiotherapy such as ultrasound and acupuncture can reduce inflammation.
Runner’s Knee: Also known as anterior knee pain (AKP) or chondromalacia patella, describes pain and inflammation to the front of the knee, ‘under’ the knee cap. Common muscle imbalances around the knee, hip and pelvis can cause the knee cap to be pulled out of the correct line of movement (mal-track). Running can encourage hamstring and ITB tightness which can pull the knee cap laterally. A Physiotherapy assessment can identify the cause of your anterior knee pain and fastest route back to running!
Low Back Pain: There are many causes of Low back pain, but muscular strain is often the culprit of a running injury to the back. Often there is an underlying problem such as muscle imbalances around the pelvis and ‘core’ e.g. weak deep abdominals and tight hamstrings and back muscles. Resting, heat and moderate stretching exercises can all help.
For minor niggles you can treat yourself by remembering: RICE – Rest, Ice, Compression and Elevation.
For anything that lasts more than a day or two, or which causes severe discomfort, pins and needles, paralysis, sharp localised pain, or discolouration, seek professional help as quickly as possible. The sooner you see a physiotherapist the faster you will be up and running again.
