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6 Great Rehab Exercises For Runners

Posted on 14th November 2018 by

How much movement control do you have when you’re running? And why does it matter? 

There’s a really quick little test you can do to quickly screen stability and control in your leg – just take a look at the video below.

If it looks familiar to you, give the 6 great exercises demonstrated by Sports & Rehabilitation Therapist, Tom, a go.

Why is it important to have good movement control if you’re a runner? 

Many runners lack some crucial areas of control in the key leg muscle groups. Given the repetitive nature of running, often over great distances and with demands of endurance, lack of muscle control can put you at risk of picking up many common overuse injuries.

You can easily do all these exercises at home with a few simple pieces of equipment such as resistive band and a small step.

If you’d like more help or support, we offer a specialised Running Rehab service.

The aim of Running Rehabilitation is to help you:

  • Identify any potential issues with your running style, technique or training schedule.
  • Reduce risk of running related injuries.
  • Improve your running enjoyment and performance.

It’s a completely customised service, focused on you and your running to help you get the most benefit and enjoyment and a long term love for running!

Being pro-active about preventing injuries for runners is well worth the investment! When you’ve seen hundreds of frustrated runners who can’t run because of an injury, the disappointment is awful. So, investing some time doing a few simple exercises like those above is well worth it.

Other related pages that may be of interest to you

Running Injuries – The Basics

Achilles tendon injuries

Runners Knee – Patellofemoral Pain

Common Triathlon Injuries

Plantar Fasciitis

Running Rehab at goPhysio

Mechanism of Injury – How can a physio help?

Posted on 11th July 2016 by

Anyone who watched lasts nights Euro’s 2016 Final would have seen that Portugal’s Cristiano Ronaldo had to be stretchered off following an earlier knee injury.
Ronaldo Euro knee injuryWhen you come for a physiotherapy assessment having suffered an injury, you’ll find the Physio will spend time asking you lots of questions about your injury. What exactly you were doing, how you think it happened, how it felt immediately afterwards?………The reason for this is that  the ‘mechanism of injury’ can give a lot of clues as to what exactly may be injured and it will guide the physical part of the assessment.

Obviously, a live football match has the benefit of being filmed, so it is very clear what the mechanism of injury was in Ronaldo’s case. His left foot is firmly fixed to the ground and his leg is rotated, with his opponent exerting a force with his knee onto the outside of Ronaldo’s knee. The potential consequence of this is overstitching of the medial (inside part of his knee), compression of the lateral (outside part of his knee) combined with the rotation – this combination could mean damage to his medial collateral ligament, anterior cruciate ligament (ACL) and/or damage to his meniscus (cartilage). It could be a nasty injury, as yet there is no word.

So, our job involves a fair bit of detective work! It’s not always easy, as these things happen very quickly. But having a really good think about what may have happened to cause of contribute to your injury can be really helpful.

Female Footballers & ACL Injuries

Posted on 14th October 2014 by

I read an interesting article this week on the BBC Sport website that highlighted the high levels of anterior cruciate ligament injuries in women’s football. This season alone, there have been 9 ACL injuries – all resulting in a long period out injured. For Rachel Unitt, a Notts County and England player, this is her second ACL injury in 16 months and could spell the end of her career. This is obviously a huge issue and needs to be addressed.

FIFA has recently completed a research study that showed female footballers are between 2 – 6 times more likely to sustain an ACL injury.

They suggested there may be a physiological reason for this, such as:

  • Wider hipsfemale footballers
  • Increased Q angle (measured by the line between the front of the pelvis and the knee cap)
  • Under developed muscles – mainly hamstrings and gluteus medius

The study also suggested around 70% of all ACL injuries are non
-contact, meaning they are preventable and can be avoided.

FIFA have suggested following a specific exercise regime to help strengthen and support the knee. This is supported by Physiotherapists and Sport Scientists who work alongside the teams to help prevent injury.

The exercises include lunges, squats, running drills plus core exercises – bridging and clams to help build hamstring and gluteal strength, similar to the exercises we do in our Pilates classes.

FIFA are hoping an increased awareness and dedicated prevention will reduce the amount of injuries for female footballers – we’ll have to wait and see what happens over the coming seasons!