And so we’ve come to the end of the journey through the crazy world of running injuries.We have covered everything (well almost everything) from the feet all the way up to the hips.
This has given you a great overview of all the different running injuries, their signs and symptoms and how they get treated.
This is all good and well but at the end of the day this is a reactive approach. Meaning that all the topics we’ve covered thus far are discussing the injuries after the fact. And we all know that prevention is always better than the cure.
That’s why I have decided to put together a little blueprint or template for the everyday running enthusiast. This blueprint will be a program that you as a runner can do before and after your run with the purpose of trying to keep you injury free!
Who am I?
Well, my name is Konrad and I hold multiple degrees specializing in sport science, exercise physiology and injury rehabilitation. Over the past decade and a bit, I’ve encountered hundreds of different athletes in multiple sport codes.
And despite each athlete having very unique skill sets that required very specific attention one factor remained constant: Their warm up and their cool down.
You see, over the years I have come up with a go to set of exercises that ensure optimal performance and efficient recovery.
What is the Program and How Does it Work?
The point of this set program is to ensure my athletes are warmed up properly in order to perform at their best. The program also covers the exercises you would need to do immediately after your session to ensure you recover well and hopefully remain injury free.
The program is divided into a before your run and after your run section. The before section will focus on activation and mobilisation. While the after section of the program is based on recovery after your run. This combination will give you the best warm up and cool down balance.
The exercises, How They Work and Their Benefits
Before your run:
Lunge and twist
Lunge and Reach Back
Calf and hamstring sweeps
Pelvic tilt and lift
After your run:
Figure four stretch
Deep hip flexor stretch
Calf and Soleus stretch
Before the run:
After the run:
Why Does This Program Matter?
I know many if not most of you are thinking this exact same thing. But the reality is and always will remain that prevention is better than any form of treatment. Why would you as a seasoned runner deliberately set yourself up to fail? You wouldn’t. And that’s why this program matters. Yes, it is far from revolutionary, most of these exercises are actually quite common. As individual exercises they’re not anything remotely special. But together this group of exercises form a powerful tool that has the potential to set you up for new heights in your running career. All while keeping you free of any plantar fasciitis, tendonitis, or muscle strain out there.
And that ladies and gentlemen is why this program matters. But don’t take my word for it, give it a go the next time you hit the road and experience the difference for yourself. So until we meet again, just keep running Dory!
Konrad - Physiotherapist