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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How To Make The Most Of Your Foam Roller

How do foam rollers work?

  • Foam rollers work on the myo-fascial* system to reduce muscle tension, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation.
  • Foam rollers are ideal for self-massage, stretching and rehabilitation exercises.

*The myo-fascial system refers to the muscle itself and its fascia – a thin sheath that wraps around and connects the muscles, bones, nerves and blood vessels of the body

Dr Catherine Allison presents this article to help you incorporate a foam roller in to your exercise routine. It follows up on a similar post that explains how to make the most out of your Spiky Ball.

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Making the Most of Your Spiky Ball

How do Spiky Balls Work?

Spiky Massage Balls are sometimes described as evil little torture devices. They have become a popular tool for performing self-therapy on many muscle-related conditions and are a convenient way to maximise muscle recovery for many athletes. But just how do Spiky Balls manage to perform their magic?

  • Spiky Balls work on the myo-fascial* system to reduce muscle tension, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation.
  • By targeting trigger points, Spiky Balls can reduce pain levels and improve range of motion through specific muscles and subsequently improve joint motion.

*The myo-fascial system refers to the muscle itself as well as its fascia – the thin sheath that wraps around and connects the muscles, bones, nerves and blood vessels.

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Do You Need A Recovery Period After Pilates?

Experienced American Pilates instructor Andrea Cespedes discusses the the notion of the recovery period, so important in many forms of resistance training, in this informative article:

As it turns out, the mild resistance offered by Pilates makes it an ideal exercise to do daily. In fact, founder Joseph Pilates recommended ‘doing Pilates exercises daily for about 10 minutes, but encouraged students to emphasize different exercises on consecutive days. At a minimum, most experts – including Pilates himself – recommend doing a Pilates workout at least three times per week to experience benefits.’

If you’ve never tried Pilates before but would like to then please contact us to organise a 1-on-1 Initial Consultation with one of our experienced instructors. You can also ask a question, or send us an email at:

We offer regular Pilates classes 5 days a week (morning, lunchtimes & evenings) and you can check out our schedule here:


The Recovery Phase of Training

It is now the off season for triathlon in the southern hemisphere. This is otherwise known as the transition or recovery phase of training. For the large majority of triathletes this means it’s time to rejuvenate and recover both physically and mentally. No matter when your key races occur (whether it be Cairns in June or Shepparton in Nov), the recovery phase is an essential part of any training program. For those who commenced racing in October and have continued through to March, it has been a long road. Here are my 8 tips for the triathlon recovery phase. These tips refer to triathlon however they can be adopted by anyone competing in individual swimming, cycling or running or team sports that require a large amount of commitment.

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Understanding Overtraining Syndrome In Athletes – 10 Signs You May Be Overtraining

Athletes put their bodies under a certain amount of stress in order to increase performance. This is not only limited to professional athletes, but also amateur level athletes and those simply looking to increase their fitness levels. If the stress loads are appropriate, then performance will improve BUT if the stress loads are inappropriate then a state of overtraining/under recovery can occur.

Overtraining can be a physical, behavioural, and/or emotional condition that occurs when the volume and intensity of an individual’s training exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. There are different levels of overtraining, so being aware of the signs of overtraining and the common causes and symptoms will help ensure your training does not head down this path.

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3 Tasty, Quick & Easy Natural Sources of Protein

Protein is essential for muscle repair and growth and although supplements such as Whey Protein powders are fantastic, they are highly processed and contain very little nutritional value (vitamins and minerals). In saying this I do still use these protein supplements for a number of reasons:

  • They are quick and easy and have a full protein count
  • They increase protein intake when it may otherwise be inadequate from food alone
  • They are readily absorbed by the muscles after a hard workout Read more

4 Reasons You Should Be Using a Foam Roller

When you undertake a reasonably large exercise training load there is a fine line between recovery and overtraining. There are many different strategies that an athlete can adopt in order to promote sufficient recovery including correct recovery nutrition, adequate sleep, sufficient recovery time between hard training and adopting training periodisation principles. One thing athletes often overlook is body maintenance such as flexibility and massage, which, if neglected, can lead to injuries and/or muscle fatigue issues.

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