Rehab4Runners

http://exclusive.multibriefs.com/content/5-injury-prevention-tips-for-new-years-exercisers/sports-fitness

MultiBrief: 5 injury prevention tips for New Year’s exercisers January is that time of year again when many of us decide we should be a bit healthier. Most people committing to this kind of resolution decide that an introduction of or increase in exercise is the way forward, and they're not wrong.

A little something I wrote which I just found in my inbox from an American Coaches's association:

http://exclusive.multibriefs.com/content/the-sports-injury-glossary/sports-fitness

exclusive.multibriefs.com http://exclusive.multibriefs.com/content/the-sports-injury-glossary/sports-fitness

Too true!!

It's All in the Hips

The Clam Exercise This is a popular exercise for strengthening the hip abductor and external rotator muscles. It can be beneficial to work on these muscles in lots of differen...

Hip Hitch Exercise for Gluteus Medius Strengthening The hip hitch exercise has several other names - hip raise and pelvic dip for example. It is a functional exercise, great for runners, who lack the strength ...

Sports massage is a form of soft tissue therapy I use daily as part of a treatment regimen for various injuries. It can also be used as a stand alone therapy where there is no injury. I see a lot of runners, especially at this time of year in the run up to spring race season. The increase in training mileage is hard on the legs, often leaving them feeling tired, achy and tight. [ 419 more words. ]

http://www.rehab4runners.co.uk/sports-massage-runners/

Sports Massage for Runners Sports massage is a form of soft tissue therapy I use daily as part of a treatment regimen for various injuries. It can also be used as a stand alone therapy where there is no injury. I see a lot of runners, especially at this time of year in the run up to spring race …

New videos going up on YouTube and the Website today! Here's the first

Side Lying Hip Abduction Exercise for Gluteus Medius This exercise hip abduction exercise is commonly used in rehabilitation protocols to strengthen the smaller gluteal muscles, especially Gluteus Medius and Mi...

When talking about running gait, and especially in relation to injuries, most people will focus on the stance phase - that is the section of the cycle where the foot is in contact with the ground. We're all concerned with how the foot strikes the surface and what it does between this point and when the toes leave the floor at the end of stance. [ 351 more words. ]

http://www.rehab4runners.co.uk/the-importance-of-swing-phase/

The Importance of Swing Phase How the swing phase of the gait cycle is overlooked and its impact on the stance phase and running injury occurrence

Hi! I just wanted to post a quick update about exercises to strengthen the Gluteus Medius muscle, having written an in-depth piece elsewhere last week. If you've read much of my site you will know that this is a really important muscle for runners. If you have a weakness here it can lead to many different injuries, including patellofemoral knee pain… [ 293 more words. ]

http://www.rehab4runners.co.uk/gluteus-medius-strengthening-update/

Gluteus Medius Strengthening Update Gluteus medius strengthening exercises update - which exercises I recommend for strengthening the gluteus medius muscle for runners

This is a question I sometimes get from my running clients and I thought the answer might be helpful to some of you too! If you find yourself feeling a tight, achy pain in the region of the shoulder blade or between the shoulder and the neck during or after a run....read on! The way I see it, there are two reasons why you might get tight and achey in the neck and shoulder region when running. [ 917 more words. ]

http://www.rehab4runners.co.uk/why-do-my-shoulders-get-tight-when-i-run/

Why Do My Shoulders Get Tight When I Run? This is a question I sometimes get from my running clients and I thought the answer might be helpful to some of you too! If you find yourself feeling a tight, achy pain in the region of the shoulder blade or between the shoulder and the neck during or after a run….read on! The way …

Post-Event Recovery http://wp.me/p3V9C1-oy

Post-Event Recovery - Rehab4Runners First of all....A big Congratulations to everyone who completed the London Marathon yesterday! As happens every year, I watch it with great admiration for everyone taking part, no matter what their level of fitness and running prowess! It always makes me think....'maybe I should try it one day'....and then I realise I can't even complete a half at the moment! One step at a time! [ 845 more words. ]

Top Tips for Running in the Cold http://wp.me/p3V9C1-m8

Top Tips for Running in the Cold - Rehab4Runners If you've read my bio on the home page of this site, you'll know I'm something of a fair-weather runner and usually hang up the trainers altogether between December and March! But this year, I'd really like to keep running in the cold winter - just 5k's probably - to make sure that when spring comes I don't have to start all over again! [ 739 more words. ]

Did you see my latest blog post about the importance of hip internal rotation? If not, here it is again: http://t.co/IZudOsXTYC

Overlook Hip Internal Rotation Flexibility at Your Peril! - Rehab4Runners Hip internal rotation range of motion is often overlooked in favour of working on hip extension and flexion mobility - but did you know that sufficient hip

Finally managed to get the first video live on site! More to follow!: http://www.rehab4runners.co.uk/running-injuries/lower-leg-pain/achilles-tendonitis-tendinopathy/

Achilles Tendonitis - Symptoms and Treatment for Runners Achilles tendonitis, or tendinopathy is a form of overuse injury to the thick tendon at the back of the ankle. It can be tricky to treat, but here are the m

FAQ’s: Hot or Cold for Injuries? http://wp.me/p3V9C1-lj

FAQ's: Hot or Cold for Injuries? - Rehab4Runners This is a question which has come up a couple of times lately, and one which I feel that everyone should know the answer to. In fact, not knowing the answer could actually do you some harm. So when should you use cold and when should you use heat, after an injury. The basic rule to follow is that in the first 48-72 hours of suffering an injury, ice is the way forward. [ 568 more words. ]

Anyone ever get a 'dodgy tummy' during or after running? If you do - check this out - worked for me!: http://www.rehab4runners.co.uk/runners-trots/

Runners Trots! - Rehab4Runners WARNING! This is not a post you want to read over your lunch or if you have a weak stomach! But diarrhea (diarrhoea) is something that affects so many runners, myself included, and yet rarely gets discussed. Probably because it’s a bit gross and toilet issues make appropriate conversation in very fe…

My Most Common Running Injuries http://wp.me/p3V9C1-kh

My Most Common Running Injuries - Rehab4Runners “What is the most common running injury?” This is a question I get asked a lot. By runners mainly, especially those relatively new to it, but also by the odd non-runner. In this case they usually know someone who runs and is or has been… [ 766 more words. ]

This week is finally looking a bit quieter so I'm hoping to get some time to do some more work on the site!
Anyone got a burning question they want answering on my blog?

Running Safe in the Sun! http://wp.me/p3V9C1-iW

Running Safe in the Sun! - Rehab4Runners Heat injury is an often ignored or forgotten about ailment suffered by runners. It certainly doesn’t come up there with the list of injuries you first think of when talking about running (read shin splints, IT band syndrome etc!) This is especially… [ 722 more words. ]

Fun little piece on the species that is 'Runners': http://www.mariasfarmcountrykitchen.com/a-non-runners-guide-to-runners/

A Non-Runner’s Guide to Runners Not sure how to interact with these strange aerobic creatures? Our FAQ will help.

Top 5 Running Injury Myths http://wp.me/p3V9C1-hq

Top 5 Running Injury Myths - Rehab4Runners There are so many running injury myths it was hard to pick a top 5 – but here are my favourite (or should that be worst?) Running Injury Myth #5: Stretching before a run reduces injury risk Nope. At least not the static type of stretching that most… [ 794 more words. ]

Disappointment – For Now! http://wp.me/p3V9C1-hb

Disappointment - For Now! - Rehab4Runners As you may recall, myself and Mr D have been training for a half marathon. My second attempt at the distance (last one back in 2008) and with the aim of finishing in under 2 hours. You may also remember that I had been battling a case of Tibialis… [ 649 more words. ]

https://m.facebook.com/story.php?story_fbid=10152213879258978&id=8825613977

When Should Runners Get a Deep Tissue Massage? Maximizing the value of a sports massage is key to reap the full benefits of the therapy. Contrary to what you may think, there are optimal times...

My latest article to be published - this time in the Private Practice Section eNews!

MultiBrief: The tendinopathy continuum: An update on degenerative Achilles tendon injuries We've learned a lot about the Achilles tendon in the last 20 years. Gone are the days when the sight of a red, thickened Achilles tendon and stories of stiffness after rest and creaking sensations would get a therapist reaching for the anti-inflammatories and ice.

Foam Rollers for Runners – an Introduction http://wp.me/p3V9C1-g2

Foam Rollers for Runners - an Introduction - Rehab4Runners I get asked about foam rollers A LOT! So here’s my take on them. I love them. But I hate them! Foam rollers are great for many different reasons. They can be used for exercises such as proprioception (balance training); for stretching tight chest… [ 696 more words. ]