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Get Rid of Runners knee with a foam roller!

Monday, February 16, 2015

Hey RIF REVers!

Paul here this week! Today we are sending out a huge Congrats to one of our awesome RIF REVers Mick Thwaites! We have enjoyed watching Mick’s running journey and we were super excited to hear that Mick has been accepted into The Badwater 135 mile race in the US desert. It’s one of the hardest races in the world so we look forward to following his journey! 

This week I wanted to focus on an important element of running- your foam rolling, but more specifically how you can foam roll to target and get rid of runners’ knee!  We tend to see a lot of runners using their foam roller, which is great, but it’s just as equally important to have the right technique so you can effectively target runners’ knee, ITB Tension and many other runner conditions. 

As a runner you need to start to really understand what you are trying to achieve when you are foam rolling. Essentially you firstly want to target the fascia, the glad wrap type tissue around the muscle, in order to lengthen it. By remembering to lengthen the fascia you will be ensuring functionality to prevent injuries. 

Secondly, you want to also use your foam roller to target the nasty little trigger points you may find around the area. You can easily tell when a runner is on a trigger point because they will generally be making noises, ouching, or screaming. Although it may not look like a good time, they are essentially releasing the muscles to assist in injury prevention. 

To start to get a trigger point to free up you will need to use acupressure which simply involves slowing down the roll, stopping on the points, and controlling the pressure. Ideally the trigger points will start to back off as they would in a treatment session with a fascial type of release. 

Check out the video above to see exactly what I’m talking about and where to target. Remember to start really gentle and ensure you feel good after you have done it or stop straight away. Always get the doc to check it out if pain persist. 

Hope this one helps RIF REVers! 

Happy running! 

Talk soon, 

Paul

Understanding Z Syndrome and preventing Knee Injuries- Part 1

Monday, February 09, 2015
Hey RIF REVers!

Will here this week. Big thanks to all the awesome RIF REVers who came along to our second Run Right in 2015 workshop, hope you all enjoyed the session and have been able to try out some of what you learnt. 

This week I wanted to focus on preventing knee injuries but more specifically the term “Z Syndrome”, a term that I have found many runners are unaware of but should know and understand. The term relates to the “Z” shape (from side on) your body may form over longer distances which ultimately puts unwanted pressure on your lower body and can result in nasty knee injuries. 

What I commonly see happening is runners may start out feeling taller, making little noise, and feeling more efficient but towards the end of their run the noise increases as the step becomes a “thud” and the knees and hips start to sink. If this sounds familiar to you, or if you are experiencing knee pain while running you may need to start to be more aware of the positioning and alignment of your body as you run. 
Essentially your knees should only be slightly bent while running, with your knees and hips fairly aligned when you make contact with the ground. The angle at the knee should not be as low as 120/ 125 degrees and instead should be nearer 140 or 150 degrees and that increase can be achieved by focussing on the alignment and ensuring your knees are soft, and your thighs/ quads are relaxed. You will see this with all the elites as it helps to prevent the knee from locking and consequently allows you to efficiently absorb pressure at the joint, reducing knee pain and injuries. 

Check out the video above to see exactly what I’m talking about, and remember to focus on keeping your knees slightly bent, and almost aligned with the hips, with relaxed thighs to make injuries and joint pain of the knee a thing of the past. 

Happy running RIF REVErs! 

Talk soon, 

Will 

Best Dynamic Warmup for your Running Routine!

Monday, February 02, 2015
Hey RIF REVers! 

Paul here this week. Firstly I just wanted to send a big Congratulations to Gary and the Bayside crew and all our other RIF REVers who ran in the Dusk to Dawn Caboolture race over the weekend! We always love hearing your stories guys, and can’t wait for more as 2015 progresses. 

This week I wanted to focus on something that all runners should be incorporating into their pre –race routine. No matter what level you’re at, whether you’re just starting out or have been running for a while now, it’s crucial for you to include an effective warmup into your routine before you run to help prevent injury. 

Research has shown that a simple dynamic warm-up is best suited pre run and then followed by your static stretches after your run to aid your recovery. When out at running events I see many runners doing complex warm ups with run throughs etc. These warmups can often actually be your enemy. Check out the video above where Ang takes the guys at Albert Park parkrun through a simple and effective dynamic warmup. 

Give this one a go before your next race RIF REVers! 

Enjoy guys,

Paul

“Make your tape stick for running, like the professionals!”

Monday, January 26, 2015
Hey RIF REVErs!

Paul here this week! To all our Aussie RIF REVers we hope you’re having a great Australia Day off and have still managed to fit a run in today! With 2015 well underway there’s plenty of events coming up that we know many of you guys are preparing for, so this week we’re focusing on something you can do on race day that will help nip little problems in the bud and help with a tonne of niggly issues- we’re talking about making tape stick for your run.

While out at running events I tend to get a lot of runners asking me how to make their tape stick, they find that they start out on their run and after only a few k’s the tape starts to peel off. As runners we want you to really start to understand how you can correctly apply tape so I’m going to go through some secrets that’s used by the professionals.

Like many things with running preparation is key, so firstly you need to make sure that the area is clean. Tape doesn’t stick well to hair so begin by shaving where you want to tape and then with the use of soap and water ensure the skin is clean from any moisturisers, oils, or creams, otherwise the tape will peel away.

Next thing you can do is to use an adhesive spray, which is essentially just and aerosole with resin in it. Spray it quite liberally over the area and once it starts to feel tacky you can then begin taping.

Lastly the next key step is to use a hypoallergenic underwrap below your tape. This layer on top of the skin will allow the tape to stick better and won’t start to peel off as you run. Check out the video above guys to see the quick taping demonstration we’ve put together so you can start taping like a pro and making it stick!

Happy Running guys!

Talk soon,

Paul





Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.

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