Total Physio was one of the main sponsors of the Twilight Team Challenge, a 5km race around the Sandyford Business District.
This was our second year sponsoring the event, and this year the format changed to include an 8 week Desk to 5K programme, which went twice weekly from Total Physio. Before each run, one of the Total Physio team were on hand to discuss niggles, ice baths and foam roller technique to anyone who needed it.
On the night our Total Physio team did us proud again, by running a super race. Well done to Jess, Roisin, Liam and Claire on their impressive times!
Check out the video here - Twilight Video and take part next year!!
See our weekly blog posts on getting ready for training below
Week 1 Blog
Injury Proof your Running - Jenny Branigan, Chartered Physiotherapist at Total Physio
The Twilight Team Challenge is just 8 weeks away! It’s time to think about getting fit to run. But don’t put on your runners and go just yet; injury proof your running with these tips:
- Don’t do too much, too soon. Rest between sessions allows your joints and muscles to cope with the increased load from running.
- Past injury history is relevant. Running with a history of unresolved injury, will cause aggravation of your symptoms.
- Running might get you fitter, but are you fit to run? If your body is inflexible, or weak, it will not cope with the demands of running, and you will get injured. Daily use of a foam roller prevents injury and aids recovery. The Chartered Physiotherapists at Total Physio can advise you on strengthening your body for running. Warm up to prepare your body before each run, with a brisk walk for 5-10 minutes, and dynamic stretches to move your joints and muscles through their full range. Once you have finished, do static stretches for your back, buttocks and leg muscles, to minimise muscle soreness and joint stiffness.
- Never run through an injury. It will cause further damage. It is normal to feel muscular pain or stiffness when you train, but it should only last for 1-2 days after a run. If pain persists longer than 3 days, call us here at Total Physio and we can advise you.
- Include cross training, such as cycling, swimming or pilates, in your running plan. This prevents overuse of muscle groups, reduces load through your joints, and will maintain and progress your overall fitness levels.
In summary, start running gradually, foam roll daily, add 2-3 rest days per week, keep strong by cross-training, and if in doubt call Total Physio for help!
Week 2 Blog
How you do know you’re injured? - Jenny Branigan, Chartered Physiotherapist at Total Physio
The majority of running injuries are overuse injuries. Gradual tightening or weakening of a structure usually happens unnoticed, until suddenly it reaches a critical point, and pain starts to disrupt a training regime. It may take weeks or even months before pain is enough to affect your running.
We hear lots of interesting reasons why people continue to run despite feeling pain:
- “Once it warms up the pain goes away, so it must be ok”
- “It’s not painful, it’s just tight”
- “It’s not painful, it’s just a bit sore!”
- “No way am I resting it, I’ll lose all my fitness”
- “I’ll just take difene and it’ll be fine”
- My ankle swells when I run, but it settles down again by the next run”
NONE OF THESE ARE OK!
Running injuries most commonly affect the lower limbs, with the knee being the most common area we see:
- 30-40% knee
- 25% leg
- 15-25% foot and ankle
- Less than 10% of running injuries affect the lower back and hip
So how do you know when it’s just pain from the increased load of a new training regime, or an injury?
It is normal to feel muscular pain or stiffness after you train, but it should only last for up to 2 days after a training run. If your pain persists longer than 3 days, call us at Total Physio immediately.
Most running injuries don't erupt from nowhere. They produce signals such as aches, soreness, tightness or persistent pain. Don’t ignore these warning signs! Call us if you’re not sure and we can advise!
A persistent tightness can be a sign of injury. If tightness doesn’t loosen out despite stretching or foam rolling over a few days, call us! These can usually be easily treated, sometimes without the need to stop training.
Never run through an injury. It will cause further damage. If you feel pain or tightness when you start to run, and it then eases during the run, only to return for the rest of the day once you stop, call us! This is an injury of a soft tissue structure such as a muscle, tendon or ligament, and needs to be assessed.
If you have a joint that swells after a run, call us! Even if it feels better by the time you run again, this is an issue that needs to be addressed.
Pain felt during a run, after you stop, or the following morning, are signs that you need to speak to us here at Total Physio for advice.
A good rule of thumb is to take 3 days rest from running if you have pain or tightness that is persisting. If it returns or is still there when you run again, stop and call us at Total Physio for a chat!