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Strength and Conditioning for Runners

Research shows S&C can reduce risk of overuse injuries by up to 50% and Improves running economy and performance! 😱
 
A study from 2008 by Yamamoto et al found that runners who performed strength training and plyometric exercises increased their running economy by 4.6 % 👍
 
To put this in context of a running performance , that's about a 16 second improvement in a a 3 km run!
 
Unfortunately research shows up to 70% of runners are not doing adequate volume of S&C 😬 Don't avoid these simple solutions for great results! 😁
 
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
 
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training #running #strength
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Don't have enough time...

injuryrehabcentre Nov 01, 2018
Have you guys ever thought of what it would be like to not be able to work for a week or two due to injury?
 
It's more common than you think, injuries happen and force you out of the game for a while, setting you back with your finances and debts whilst being in pain and getting bored at home.
 
Well it doesn't have to be that way. Before an injury happens or even if it has, take time to go through that healing phase, decrease symptoms. But most importantly, understand why it happened in the first place and invest in time to prevent further injuries and come out of the other side stronger and more robust!
 
Spend 30-45 minutes 2-3 times a week on strengthening and working on deficits rather than having to lose time away from work!
 
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
 
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training #workinjury #strength...
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Tendons – What is it?

theinjuryrehabcentre Nov 01, 2018

Tendon injuries which are commonly referred to as ‘Tendinopathies’ are highly prevalent through society and athletic populations. Within the body any tendon can become painful, with the most common sites being in the lower limb (either Achilles or patella) due to the forces exerted from high impact activities such as running, jumping and landing. We also Tendinopathies through the upper extremity, throwing athletes (cricket, baseball) or racquet sport athletes  suffering from tennis/golfers elbow (forearm muscles) or Rotator cuff Tendinopathies (most likely the supraspinatus). There are a few clear reasons why tendons become injured, they are;

  • An excessive amount of load in a short period of time (playing a new sport/ spending a whole day using a hammer).  During this period our body doesn’t have enough recovery time to allow the muscle/tendon to adapt to the load so it breaks down (we see pain and inflammation).
  • A period of de-load (rest) then resuming...
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Carb Loading For Performance?

theinjuryrehabcentre Oct 31, 2018
It was once believed that high carbohydrate diets was THE diet every competing athlete should consume before an event. Professor Louise M Burke, head of sports nutrition, retracted her statement 9 years later her initial findings.
 
Carbohydrates are the building blocks your body uses to turn into energy storage (glycogen) and often the first source your body turns to perform activity.
 
The latest evidence shows no benefit of high carb loading before shorter events, less than 90 minutes long.
Carbs should be periodised depending on the demands of the event, however ongoing research is still required. Diet will depend on the individual’s ability to adapt from 3 up to 12 months.
 
What does this mean?
The evidence is still limited and ever changing. There is no clear answer. However what we do know, is that going crazy on the carbs the night before your first run may not be the be all end all choice - especially for those shorter duration events; and that...
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Do you have enough ankle mobility?

Uncategorized Oct 25, 2018
A smaller amount of ankle-dorsiflexion displacement during landing is associated with less knee-flexion displacement and greater ground reaction forces, and greater ground reaction forces are associated with greater knee-valgus displacement. Additionally, restricted dorsiflexion range of motion (ROM) is associated with greater knee-valgus displacement during landing and squatting tasks. Because large ground reaction forces and valgus displacement and limited knee-flexion displacement during landing are anterior cruciate ligament (ACL) injury risk factors, dorsiflexion ROM restrictions are associated with a greater risk of ACL injury (J Athl Train. 2011 Jan-Feb; 46(1): 5–10).
 
Greater dorsiflexion ROM is associated with greater knee-flexion displacement and smaller ground reaction forces during landing, thus inducing a landing posture consistent with reduced ACL injury risk and limiting the forces the lower extremity must absorb. These findings suggest that clinical...
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Nothing Wrong With Getting Strong. But Why Stop There?

injuryrehabcentre Oct 21, 2018
🐢By now you should know that SLOW RESISTANCE STRENGTHENING is critical for all of our sporting and running activities. And for life!
 
.. Why stop there?
 
💪 This is especially important for those suffering from ACHILLES TENDINOPATHIES. These often develop with highly repetitive loads like running in those who may have pushed themselves too hard too soon.
 
Your Achilles tendons may reach tensile loads of up to FOUR times body weight when jumping and running and stopping. What changes between these moves is their ENERGY STORAGE. This only means we need to be begin using speed to gradually increase the tendons’ load further.
 
😀 If you’d like a plan to optimise your runs or simply get rid of those tendon niggles, visit http://buff.ly/2MDGH0P
 
Book yourself an appointment with one of our runnings physiotherapists and marathon to help you DASH past that finish line!
 
#tirc #injuryrehab #themat #injury #cheltenham#physio #osteo
#rehab #pain...
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How Important Are Your Running Shoes, Really?

injuryrehabcentre Oct 20, 2018
Everyone loves a fresh pair of kicks. But what are the KEY things to look for when purchasing a running shoe? And more importantly, does it even matter?
 
There has been hot debate between minimalist vs maximal support shoes. There is actually not enough evidence to point to a perfect, one size fits all shoe. This all really does depend on you, your needs and pre-existing injuries and niggles.
 
Minimalist shoes mimic our “natural” running pattern, and the limited evidence showed that it produces higher impact in our novice runners. Minimalist shoes are therefore not recommended for our heavier runners in reducing injury.
Minimalist shoes will also load different joints to our maximal support shoes. We also know that conditioning our bodies to external load will help combat aches and pains. That being said, do our shoes really matter? IT DEPENDS!
 
What we DO know is that comfort takes priority and that regularly rotating our shoes can reduce our risk of...
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Running Releases More Than Just Sweat

injuryrehabcentre Oct 17, 2018
We could go on all day about all the benefits of running.
 
Those who run will be aware that they will often feel better, healthier and happier after a run. This occurs through its release of natural endorphins and the benefits of adding years to your lifespan with its effects on our cardiovascular system. Therefore, reducing our chances of illness- mentally and physically!
 
If that’s not enough, adding some cardiovascular fitness into our exercise regime will help you chase that bus you just missed AND ALSO make your way up those stairs without puffing yourself out for 10 minutes after. Now doesn’t that sound like a dream come true?!
 
If you’d like to feel better, move better and perform better visit http://buff.ly/2MDGH0P
 
Book yourself an appointment with one of our runnings physiotherapists and marathon to help you DASH past that finish line!
 
#tirc #injuryrehab #themat #injury #cheltenham#physio #osteo
#rehab #pain...
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Not a Runner. Where Do I Start?

injuryrehabcentre Oct 16, 2018
We know that taking up a new activity can be pretty overwhelming. Exciting too.
If you are new to the running scene, here are some top tips to get you dashing - based on the evidence.
 
Did you know 50% of runners will feel some disruption to their running?
Highest risk are
1) Novice runners
2) + Have a BMI greater than 30
3) + Totaling at least 3km within their first week of training
 
The great news is that these are preventable and best managed with appropriate loading and a smashing plan depending on your individual goals.
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If you’d like to feel better, move better and perform better visit http://buff.ly/2MDGH0P
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Book yourself an appointment with one of our runnings physiotherapists and marathon to help you DASH past that finish line!
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#tirc #injuryrehab #themat #injury #cheltenham#physio #osteo
#rehab #pain #injuryrehabcentre #exercise #training#marathon #running #awayfromresponsibilties#runner #endurance
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The Best Running Program For You

theinjuryrehabcentre Sep 15, 2018
🤯 MARATHON RUNNERS GO GETTERS OUT THERE.
 
⌚ I bet you’re counting down the weeks, sleeps (and runs) you have left until your next big day.
 
🏆 Make sure you are well prepared for your big run, whether you are a novice or experienced runner. This is to ensure a spectacular, struggle free day. Let’s put the hard work into your program NOW rather than reap the burn, on what should be, a “run”-derful day!
 
Book yourself an appointment with one of our running physiotherapists and marathoners to help you DASH past that finish line!
 
Your individualised program should include the combination of both endurance and strengthening exercises to optimise your specific needs and capabilities.
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If you’d like to feel better, move better and perform better visit buff.ly/2MDGH0P
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#tirc #injuryrehab #themat #injury #cheltenham#physio #osteo
#rehab #pain #injuryrehabcentre #exercise #training#marathon #running #awayfromresponsibilties#runner...
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