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Running Injuries Driving You Crazy? 4 Key Rules to Stop Them For Good!

Monday, June 22, 2015

Hey RIF REVers!

Recently we got to the Boston Marathon to look after some friends. While we were there I did a video on the 4 rules of muscles for your running injury free culture. RIF REVers have to know their rules of muscles because if you understand your rules you can use them to create a toolkit of techniques to nip problems in the bud BEFORE they progress to a running injury.

So in this video we brave the icy cold of Boston to take you through your 4 specific rules, SSTM injury prevention running culture.  It was bitter on the day and I felt for everyone pushing through on course. Hypothermia was serious out there. Congrats to everyone that raced!

Check it out RIF REVers!

Have a great week!

Paul Trevethan

(Running Physio)


Get rid of shin pain! Release the outside of your shin!

Monday, April 20, 2015

Hey RIF REVers,

With a lot of our RIFREVers increasing their runs distances as they prepare for the upcoming marathon season, it is so important to know how to release the outside of your shins to stop pain and prevent injury!

Fo this weeks weekly focus I wanted to go through how to tackle tension through the outside of the shin, which is something most runners really miss. From a treatment perspective I see a lot of people with ankle instability that can cause dramas for your running with ankle injuries, shin splints but also from a perspective of near misses (like half going over on your ankle) or just real tightness that can set up a situation where these muscles, the peroneals, become inhibited and don't do their job properly. 

So two things you want to start to look after with peroneals as a part of your leg maintenance, number one, length and number two, strength. In this video I tackle length first because I always see the two closely linked in running...if you don't have length, biomechanics change and all of a sudden strength becomes compromised. 

So I want to show you one way to optimise length and function in peroneals by releasing them, again a concept that may be new to some runners. This is something you can do proactively as part of a program of maintenance which we should all aspire to, you RIF REVers are good at that, or as part of your strategy for tackling your particular issue be it shin splints, runners knee, whatever. Remember if anything is puffy, swollen, warm, red or hot don't touch it, get to doctor straight away to check it out. If it's all good, give it a go, comfy at all times!

Stay running RIF REVers,

Paul.

How to ease your tight calves for running!

Monday, March 09, 2015
Hey RIF REVers! 

Paul here this week! Hope you guys had a great weekend of running! We had a great turn out at our ‘Be A Marathoner’ workshop in Brisbane on Saturday morning, I hope you guys have had the chance to try out some of what you learnt and are getting ready to take on your next half or full marathon! 

While out and about I get A LOT of runners approach me about one particular topic… how to ease calf pain. So this week RIF REVers I’m going to be focusing on how you can ease and help get rid of calf pain when running. 

As a runner it is crucial for you to be able to quickly identify your own calf length. To do so you can use the knee to wall strategy. This is easily achieved by using sports tape on the floor and then measuring and marking out the length of your calf. Ideally we like runners to have at least 10 cm, any tighter and you will cheat by pronating through the forefoot, internally rotating the leg etc. which consequently can lead to ITB friction Syndrome, runners knee, and many more! 

If you’re someone who struggles with calf pain you should start to include releasing your calves into your routine. In the clinic we use the edge of a Footeez to target the inside (medial), middle and outside (lateral) parts of the calf. Alternatively you can use a dumbbell, just be gentle. Check out the video above to see exactly what I’m talking about guys. Also, remember when doing this on the calf (or any other area of the body) don’t ever push on anything red, warm, puffy, swollen, inflamed, or hot! If you have any of these symptoms don’t touch it. See your doctor first. 

Big thanks to Nicole from RunningGIRL for being our model in this one! 

Happy Running RIF REVers! 

Talk soon, 

Paul 

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






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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