Running – Training principles & injury prevention

As an Osteopath who has worked with many competitive and recreational runners over the years, I’ve come to recognise some of the most common causes of injuries:

  • Overload: Increasing training too rapidly or training at too high a volume.
  • Poor recovery: Inadequate rest, sleep or nutrition.
  • Biomechanics: A huge can of worms!
  • Other: Possibly a can and possibly a worm, but not yet clear.

In this article, I’ll be examining Overload and Recovery because that’s where things are most clear and where we can advise most accurately.

By following correct training principles, I believe that we can prevent most running injuries.

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MOSIC in the media for Osteopathy Awareness Week 2018

MOSIC has featured in the news several times this week as part of Osteopathy Awareness Week (15–21 April). Our director, Dr Shane Buntman, appeared as a guest on a live Sky News interview last Sunday.

And in this article from The Age on Monday, a longtime MOSIC client credits Osteopathy with getting his back pain under control after surgery on a ruptured disc. You can read the full article here:

The one thing you’re forgetting in your workout

Do you have any stories about how Osteopathy has helped you overcome injury or achieve your goals? We’d love to find out. Please feel free to send us an email or contact us on social media with your stories.

  @/mosic_osteopathy_pilates/

 

@Dr_Osteopathy

 

  @MelbourneOsteopathySportsInjuryCentre/

 


Osteopathy Awareness Week helps the community by sharing stories about how Osteopathy can assist people in overcoming injuries and achieving their health and wellbeing goals.

If you would like to find out more about how we can help you achieve yours, then please feel free to ask a question or contact us on:

Active April 2018 at MOSIC

 

April is such an exciting time of the year for the MOSIC community. It signals the beginning of our Active April campaign, part of a fantastic state government initiative whose aim is to ‘promote healthy and active lifestyles and get Victorians to join in the fun of increased physical activity.’ This year MOSIC is offering a number of FREE events as well as participating as an organisation.

Visit the Premier’s Active April website to find out more or sign up for you or your organisation.

For MOSIC, this means taking health and wellbeing to the next level. This year we will be focusing on three key elements to help deliver the best version of ourselves to the MOSIC community, every single day during April:

  • Exercising and moving every day
  • Further refining our healthy eating habits
  • Developing our mindfulness skill set

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Natasha’s remarkable recovery for the Patagonia ultramarathon

MOSIC client Natasha Sekulic describes on her blog the incredible RacingThePlanet Ultramarathon that she completed in the Patagonia region of Argentina in November last year. What makes this achievement all the more remarkable is that Natasha suffered a debilitating calf muscle tear as she embarked on her training program for the 7-day 250km event.

It turned out worse than anticipated and three weeks post tear I was still on crutches … Six weeks post injury and I still couldn’t do a single calf raise and I was still walking with a heavy limp.

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Training for your first triathlon in just 4 weeks

Summer in Australia means it’s triathlon season. For anyone who has said they’d like to complete a triathlon one day, if you act now you’ve still got time to prepare for your race this season!

You might be thinking ‘there’s no way I can prepare in time’. But I assure this is not the case. Even if you haven’t even been running regularly over the holiday season or can’t remember the last time you rode a bike, there’s no need to stress out!  You CAN do it.

I’ve prepared the following tips and a basic training plan that you can use to get ready for your first race, in only 4 weeks. Triathlons come in many different distances, so choose something appropriate for your experience. Common triathlon formats include:

  • Sprint Distance: 500–750m swim, 20km cycle, 3–5km run
  • Olympic Distance: 1500m swim, 40km cycle, 10km run
  • Triathlon 70.3 (Half Ironman): 1900m swim, 90km cycle, 21.1km run
  • Triathlon 140.6 (Ironman): 3900m swim, 180km cycle, 42.2km run

In this post, I’ll be outlining a basic training plan for your first sprint distance event.

Whilst I have a background in training, competing both as a swimmer and a triathlete when I was 16, the last time I raced was 7 years ago. Since then I’ve made very few attempts at serious swimming or cycling. However, with some gentle persuasion and encouragement from senior Osteopath and mentor, Brendan O’Loughlin, I was convinced to give it another go. Unfortunately, the timing of the event left me with just 4 weeks to get ready, so this is what I did to prepare for my first sprint distance triathlon in over 7 years…

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Free community event: Understanding your pain

Join MOSIC Pilates Instructor  Hannah Donaldson and the MOSIC team for an evening of education about pain. Understanding your pain will help improve your perception of pain – its importance as well as the reasons our brain sends us pain signals.

This event is open to the entire community including all MOSIC clients, friends and family. If you know of somebody who might find this useful, then please feel free to invite them along.

In addition to education, this event will also involve workshopping some useful techniques to further your understanding of pain.

Cost: Free

When: Tuesday 22 August @ 7pm

Where: MOSIC Collins Street – 546 Collins St Melbourne

While this a free event, places are strictly limited. To book your place, please email us at:

info@melbourneosteopathycentre.com.au

Please provide the name and email address of all attendees so we can send out a reminder leading up to the event.

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5 things I wish I knew when I started a small business

Melbourne Osteopathy Sports Injury Centre director, Dr Shane Buntman is presenting again this year at the Small Business Festival.

This year’s presentation offers some very personal insights from Shane’s experience as a successful small business owner.

5 things I wish I knew when I started a small business

You can book tickets to this presentation via the Small Business Festival website or directly via the Eventbrite booking page.

Here are all the relevant details:

Event ID: E18699

Presented by: Melbourne Osteopathy Sports Injury Centre

When: 10 August, 5:00 pm – 6:00 pm

Where: Donkey Wheel House, Melbourne, Victoria, Australia

Cost: $10

 


Dr Shane Buntman is passionate about small business and its value to the community.

At Melbourne Osteopathy Sports Injury Centre we offer a range of allied health services including Osteopathy, Pilates, Remedial Massage, Myotherapy and Traditional Chinese Medicine across two convenient CBD locations. Please feel free to ask a questioncontact us or email us at:

info@melbourneosteopathycentre.com.au

Osteopathy Awareness Week

Did you know that April 16–22 this year was Osteopathy Awareness Week? If you’ve made your way to this blog, then chances are you’re already aware of what Osteopathy is, however many people aren’t, with the practice being still relatively young – in Australia, at least.

Many people imagine that Osteopaths simply crack sore backs, but as you already know, they offer a lot more than this. The industry body, Osteopathy Australia, organises this annual campaign aimed at ‘encouraging the nation to investigate better ways to prevent and manage their pain’.

The campaign generated a fantastic response from the media, with extensive nationwide promotion through radio, online, print media and television, including our own Dr Shane Buntman, who was featured on Channel Ten News last month.

Dr Shane Buntman on Ten News

Ten Eyewitness News – 15/04/2017 from Osteopathy Australia on Vimeo.

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Active April in the Workplace

At Melbourne Osteopathy Sports Injury Centre, we recognise the importance of physical activity in the workplace. We support Premier’s Active April for the many physical and psychological benefits that it promotes. With just a little extra effort, you can begin forming healthy long-term habits to keep active whilst managing a busy work schedule.

Try the ideas below – they won’t take up much extra time and can lead to some very positive health improvements:

  • Choose stairs over the lift.
  • Treat escalators like stairs.
  • Try a walking meeting – this helps get the blood flowing and is great for generating ideas.
  • Find a lunch time activity – Pilates, walking, yoga, etc.
  • Encourage your workplace to start up lunchtime corporate health classes for your team. These are becoming very popular as they benefit individuals’ health and improve productivity for employers.
  • Walk part of the way to work – even if it’s just an extra 15 minutes – it all adds up.

Active April

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