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Why the UNLMTD Membership is Perfect for Running Related Pain or Injury

 

What's your running dream? Is it to take part in your 1st Marathon? Maybe it's your 10th. Maybe it's a fun run for a charity that means a lot for you with friends. Do you run to lose weight? Do you run to stay mentally sane :P?

Running is an amazing past time that means a lot to different people. Unfortunately every year approximately 70% of runners will be injured, even more unfortunate is about 50% of these injuries are preventable or manageable with the right plan including long term niggling tendon pain of the foot, knee or hip.

That's why at the Injury Rehab Centre we created our UNLMTD therapy plan specifically to help runners overcome running related pains or injury to get back to achieving their personal bests.

You get:
Unlimited hands on care as you need it to reduce pain and discomfort when training.

Elite running assessment including flexibility, strength, power measurement and slow motion running analysis to identify the true cause of your complaint.

A personalised running...

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But What About Endurance For Runners?

Research continues to support the implementation of slow and heavy resistance training for runners, as we know for example, the calf and Achilles can take any where from 5 to 8x our body weight.
 
This type of load cannot be achieved from performing exercises with 15-20 reps of a resistance exercise! But what about developing my endurance we hear you say! 🤔
 
Well the good news is, research shows that by implementing heavy strength training, our endurance can be maintained or improved through the sport itself rather than specific exercises, whether it be running or team based sports! Put simply, leave the endurance for running, not the gym! 😮
 
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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Runners and Sports Stars!

A study by Lauersen (2013) found that conducting a strength and conditioning training program across a wide range of sports, reduced injuries to less than 1/3 and reduced overuse injuries by almost 50%!
 
Its coming close to the end of the year, which means pre season is just around the corner for all your winter sports! Don't let your season by interrupted by injury!
 
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 #footy #soccer #netball #preseason
 
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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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Week 4 and the Acute to Chronic Ratio!

running Jul 18, 2017

4 weeks in and I’m feeling great! The legs are gradually getting stronger and I’m able to climb hills around my community better as well as control my breathing to stay relaxed. There’s been a couple bumps in the road with a slight ache in the Achilles one morning and the occasional dull ache in the left shin, but these have been managed by shifting around my recovery days and already settled down. The occasional niggles bring me to my next point that I want to share now that it’s been 4 weeks of gradually building my load more consistently: The ACUTE to CHRONIC RATIO.

Week 4 is an important milestone not only from the standpoint that I’ve managed to consistently train over a 4 week period, but I can now calculate my injury risk based on the Acute-to-Chronic Ratio.  This a great load monitoring tool that can allow you to manage your running volume a bit more fine-tuned than the 10% rule and also mitigate risk when you have missed a couple of runs...

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My First Marathon – Running Physio Alex Kimp

resources running Jul 08, 2017

My FIRST marathon!

As the running physiotherapist at the Injury Rehab Centre, I, Alex Kimp have decided to compete in my first ever marathon this October at the Melbourne Marathon! This will be the furthest that I have ever ran throughout my running career and I’ve always preferred to go faster than further. It is always an exciting process to challenge your own limits and set goals for yourself to see what you can achieve. I’ll be keeping a log of some training tips and ideas that I incorporate into my own training from week to week!

THE RUNNING GOAL – FINISH STRONG, AVOID RUNNING INJURY

I have two goals in mind:

  • FINISH THE MARATHON
  • First and foremost would be to be able to finish the marathon and not allow an injury to stop me from getting to the line!
  • FINISH WITH A QUALIFYING TIME FOR THE BOSTON MARATHON
    • AGE GROUP: 18-34 / MALE = 3 Hours 5 Minutes

 

THE RUNNING PLAN – HOW TO SET A BEST PERFORMANCE AND AVOID RUNNING INJURY

The marathon is a...

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Treadmill Tuesday Episode 5 – Best Strength Exercises For Running Strength

injuryprevention running Mar 29, 2017

In this episode of Treadmill Tuesday running physio Alex Kimp for the Injury Rehab Centre in Cheltenham goes through the best strength exercises to improve your running performance and reduce injury during your run like plantar fasciitis, achilles tendinopathy, and knee pain.

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Treadmill Tuesday Episode 6 – How To Warm Up For Running Better

In this episode of Treadmill Tuesday running Physio Alex Kimp from the Injury Rehab Centre in Cheltenham discusses his top tips for warming up before running using these exercises. These tips are designed to get the best outcomes for running to improve performance and reduce the risk of running related injuries such as plantar fasciitis, achilles tendon pain, patellar tendon pain and ITB syndrome. 

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Treadmill Tuesday Episode 7 – Barefoot Running. Is It Worthwhile?

If you’ve been running for a while you’ve probably heard of barefoot running. Is barefoot running better for you though?

In this episode of Treadmill Tuesday Running Physio Alex Kimp talks about the current research regarding barefoot running and whether you should throw your shoes away right now to help reduce your risk of running injury such as plantar fasciitis, calf strains and hip bursitis.

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Treadmill Tuesday Episode 8 – How To Strengthen Calves For Running

In this episode of Treadmill Tuesday Running Physio Alex Kimp covers the top 3 calf strengthening exercises to help you avoid Achilles Tendinopathy by strengthening the calf complex. If you suffer from a running related injury such as achilles pain, or other areas like patellar tracking syndrome, gluteal strains or tendon pain contact the Injury Rehab Centre today!

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