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.
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.
Have you ever joined a yoga class and wondered why you seem to be struggling more than the yogi next to you?
It might help to break the pose down into the elements required by each area of the body and work on them separately before putting it all together.
Here’s an example using the ‘extended side angle’ pose as performed by Pilates instructor Luisa Burgoyne.
As pictured below, this pose requires:
- left hip flexion
- right hip extension
- spine rotation right
- elevation of right shoulder
Danny Cohen is a busy 40-year-old office worker and experienced road cyclist who started running marathons three years ago. At last year’s windswept Melbourne Marathon in October Danny ran 2 hours 46 minutes 48 seconds.
What makes Danny’s result so incredible is that an MRI report diagnosed a significant hamstring tear just 6-weeks out from the event. This explained the constant ache he had been feeling in his leg when running and for many people, this kind of news would have ended their marathon campaign. But Danny isn’t like most people…
In recent times, many popular types of diets have focused on low-carbohydrate intake. These types of diet can take many forms including the Paleo or Ketogenic diet. But what are Ketones and how do the different versions of these diets compare?
Cross Training means using a secondary activity as an adjunct to your primary activity. It is common for sports that include a lot of repetitive actions.
Benefits of Cross Training
- Variation from repetitive movements of primary sport.
- Injury prevention.
- Improves different fitness components.
- Improves mobility restrictions caused by primary sport.
- Enhances performance by doing a sport which targets your weaknesses.
Meditation is something that a lot people seem to just shrug off when it is suggested for them. Perhaps this is because they envisage sitting on the ground, legs crossed, eyes closed and chanting.
Contrary to this, I would define meditation as simply focusing one’s mind. It is about setting time aside to do something good for yourself.