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Tape To Get Rid Of Plantar Fasciitis!

Monday, July 13, 2015

Hey RIF REVers!

It's been a big few weeks with a lot of RIFREVers running at the Gold Coast Marathon! Congratulations to all of you that ran, it was such a fun weekend! 

With so many runs still to come this year, today I want to talk about plantar fasciitis or foot pain because so many runners have issues with it and you want to have a toolkit for tackling it, hopefully BEFORE it becomes a major issue and stops you running!! Basically it is usually a combination of biomechanics and technique that can lead to plantar fasciitis, often tight calves, pronating feet, high arches, the list is endless but if you start to improve technique as well as tackle tightness you are more likely to achieve your running goals and stay on the track. So if you do happen to get pain under your foot, you should try to nip it in the bud immediately. 

In this video I want to show you a way of taping the foot to ease tension on this area of the foot. It is a good way of giving the you a bit of a rest which is often enough to get you back on track. If pain is ongoing you will have to have a break but put it into your arsenal of strategies, you will find it really useful.

Have a good one RIF REVers,

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

Two Ways to Stop Ankles Rolling in While Running

Wednesday, July 02, 2014
Hey RIF REVers,

Running Injury Free Video 149! Wow, that came around fast! It’s been a crazy week getting ready for Gold Coast Marathon. Hope you RIF REVers doing it are enjoying your taper ready for Sunday! Had a few people asking us about how to prevent the foot rolling in or pronating when you run. Had a runner this week getting pain on the inside arch through the bones with long runs and you want to know how to manage that type of thing BEFORE it escalates to an injury. First things first is always to look at your running technique. A foot that drops in or a pronating foot type can be a real drama for your mechanics and injuries but some top level runners roll in and don’t get hurt. One of the reasons is running technique. If you happen to be a heel striker then as you contact you are fully locked into the mechanics of your entire foot…heal, midfoot right through to the forefoot. That can cause some major torsion forces through the foot but also through the shins, knee, hips and even back. If you look at a lot of elite runners they will land more midfoot and the support phase will be shorter. So what they are doing is limiting the effect of a foot that rolls in. They aren’t getting torsion from locking heel to dropping through mid and then forefoot. They land mid foot, contact is shorter time wise and then toe off. In this way even someone with pronation limits the stresses going through their bodies. Even so, sometimes runners do get pain from rolling in and it is good to have strategies up your sleeve to minimise stress on the foot and support your own mechanics when necessary. In this video I show you two quick ways to support the foot from dropping in while you run. The first is a more rigid taping that can be good for when you need to bust out 5k and stay pain free. The second strategy uses k tape and is more subtle support but is really good for longer distances, half marathons, marathons, ultras etc. If you find you drop in and feel symptoms give this a try. It can be a good way of nipping problems in the bud. Obviously if symptoms were ongoing get to your health professionals to check out shoes, orthotic options, all your release strategy as well.

Enjoy RIF REVers,

Have fun,

Paul Trevethan

Sore Butt with Running, Tape it to Get Rid of Pain!

Monday, May 12, 2014
Hi RIF REVers,

Hope your week is going well! Got out to Ipswich on the weekend and did a quick video on using KTape to support hip tension and pain for running. Have to watch technique with your hips because it is easy for gluteals to get lazy and not fire. Ang likes to call them ‘sexy hips’ when you drop with each step. That increased range can be a nightmare causing overuse injuries like bursitis, runners knee, degeneration through the back as well as hips, the list goes on! So first thing is to stabilise the hips with strength then look at technique to decrease the forces actually going through this area. One of the common niggles that can happen to us as runners is the gluteals develop trigger points from that uncontrolled range. KTape can be really useful to deload the hips and nip this type of pain in the bud. This can be very useful particularly right now as you up your distance. Great little tool guys, make sure you check out some of our videos on hip strength so you are eliminating the perpetuating factors that cause the problem in the first place as well.

Hope this helps 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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