Injuries and illness
If you pick up an injury or even feel below par for a significant period of time it can take time to find a solution. However, if you act quickly and just not just hope it will go away the down time from training and racing might be reduced. Below is some guidance on a few of the injuries and illnesses that we come up against, but for further advice see Louise Mason at a training night or contact her (see the pages Coaches and Support).
For self massage you can purchase a foam roller, which can be used on calf, hamstring or IT band or even the back and shoulders.
For self massage you can purchase a foam roller, which can be used on calf, hamstring or IT band or even the back and shoulders.
General
Food fact sheet (see file below)
This simple fact sheet may help give some guidance as to how to operate as a distance runner.
| food_fact_sheet.pdf |
Blood tests for sports performance
There are companies where you can get a sports performance blood test from. examples here -
Forth Edge - www.forthedge.co.uk/our-tests/
Medichecks - www.medichecks.com
Iron and Ferritin levels can get depleted and you can purchase simple home tests kits now, very cheaply which can at least give an indication of whether low at all.
Forth Edge - www.forthedge.co.uk/our-tests/
Medichecks - www.medichecks.com
Iron and Ferritin levels can get depleted and you can purchase simple home tests kits now, very cheaply which can at least give an indication of whether low at all.
Keeping fit when injured
Even when injured there are often ways of staying fit, which allow a swifter and more successful return to your best. Swimming, cycling, elliptical (x trainer) and aqua running are just some of the possibilities.
Below is a Kelly Holmes Guide to aqua running and also an Eilish McColgan link to working on the bike. In all cases an awareness of elevating heart rate to good levels, for reasonable amounts of time, can really help.
Below is a Kelly Holmes Guide to aqua running and also an Eilish McColgan link to working on the bike. In all cases an awareness of elevating heart rate to good levels, for reasonable amounts of time, can really help.
| aqua_jogging_guide_kelly_holmes.pdf |
Having the right shoes for you
Its so important not to just buy training shoes 'off the shelf' without being sure that they are right for you.
Many specialist running shops give guidance.
A slight change can cause injuries so be careful.
This web site is quite useful for shoe reviews - runrepeat.com/
Many specialist running shops give guidance.
A slight change can cause injuries so be careful.
This web site is quite useful for shoe reviews - runrepeat.com/
Injury Prevention
Self monitoring - sleep, rest, weight and how feel. You can use the table below to monitor some key aspects for yourself, so detecting a change.
| self_monitoring_sheet.xlsx |
Ryan Gregson drills
Use of resistance bands
| resistance_bands_guide.pdf |
In the file below are some tests that can be completed to assess if there are any weaknesses or imbalances, that might eventually lead to injury.
| tests_for_body_weaknesses.pdf |
| injury_prevention_exercises_booklet.pdf |
| drills_and_exercice_diagrams.pdf |
| foam_roller_guide_athletics_weekly_13032014.pdf |
Stretching
| flexibility_stretches.doc |
| stretching.pdf |
Specific Injuries and conditions
Achilles
A few comments from a forum below.
| achilles.doc |
| achilles_aw_article_june_2014.pdf |
| achilles_tendon.pdf |
An article from August 2011
| achilles_article_from_aw_aug_2011.pdf |
How Graeme Saker overcame a long standing achilles problem in 2010/11
| achilles.pdf |
| achilles_tendonitis_stretches.docx |
| graeme_saker_shockwave_treatment_feb_2019.docx |
See 2.26 into this video where Tom Farrell talks about achilles issues and how he ties his training shoe laces.
www.youtube.com/watch?v=wl_3hMkVnQE
www.youtube.com/watch?v=wl_3hMkVnQE
| acl_rehab.pdf |
| arch_pain.pdf |
| aqua_jogging_guide_kelly_holmes.pdf |
| back_upper.pdf |
Calf
| calf_strain.doc |
| calf_strain_stretches.docx |
Colds - Training with a cold
This article is from Athletics Weekly in January 2017
| training_with_a_cold_aw_jan_2017.pdf |
Circuits
| michael_rimmer_circuits.pdf |
Fatigue and vitamin d deficiency (particularly in females)
In our training group we have had at least two cases of female endurance runners being low on vitamin d. The following articles explain a little more. The symptoms are vey much like being low on iron aswell.
| vitdarticles.pdf |
Female Triad - Bobby Clay article Athletics Weekly article 23rd November 2017
This article written by a young female distance runner explains her own experiences with over training and under fuelling at a young age. The female triad is -
1. Energy Deficiency with or without Disordered Eating
2. Menstrual Disturbances/Amenorrhea
3. Bone Loss/Osteoporosis
1. Energy Deficiency with or without Disordered Eating
2. Menstrual Disturbances/Amenorrhea
3. Bone Loss/Osteoporosis
| bobby_clay_article_aw_23112017_female_triad.pdf |
Glute strength
Ryan Gregson video here re hips, glutes etc- https://www.pogophysio.com.au/blog/the-physical-performance-show-ryan-gregson-aus-1500m-record-holder-dual-olympian/
Hamstring
| hamstring.doc |
| hamstring_stretches.docx |
| hamstring.pdf |
This video shows an exercise that I have found helpful, although done with a straight leg.
Hip exercises from Richard Puxty
| hip_exercises.pdf |
| hip_flexor.pdf |
Iron Deficiency
| iron_supplement_holdstock.pdf |
| iron_supplement_lucy_pk.pdf |
IT Band
| itb_stetches.docx |
| itb.pdf |
Knee
| runners_knee_ilial_tibial_stress_syndrome.doc |
Nutrition
The article below is good guide to food intake for athletes.
| nutrition_from_future_stars_booklet.pdf |
| nutrition_document.pdf |
| sample_menu_for_athletes.pdf |
Piriformis Syndrome
| piriformis_syndrome.pdf |
Osgood Schalters (below knee pain)
Richard Puxty prepared these two files to help with this relatively common issue for young sports people.
It is a generic program that might not suit everyone but gives a good guideline on rehab after resting & in a post acute stage.
There are 2 documents, as you can see, 1 is for strengthening & the other stretching. Some of the stretches are duplicated & athletes should pick the one they prefer & do that only. On the strength side all exercises can be tried but if too much discomfort felt, that exercise should be stopped until stronger.
Needs to be made clear that the strengthening is for once the acute pain has calmed with a period of reduced or no activity involving the knee.
It is a generic program that might not suit everyone but gives a good guideline on rehab after resting & in a post acute stage.
There are 2 documents, as you can see, 1 is for strengthening & the other stretching. Some of the stretches are duplicated & athletes should pick the one they prefer & do that only. On the strength side all exercises can be tried but if too much discomfort felt, that exercise should be stopped until stronger.
Needs to be made clear that the strengthening is for once the acute pain has calmed with a period of reduced or no activity involving the knee.
| osgood_strength.docx |
| osgood_stretches.pdf |
Plantar Faciitis
This is a condition where the tendon along the foot becomes very sore. It can be closely related to tight or sore calves and shins aswell. There are a number of treatments eg icing, stretches, wearing a boot to stretch and immobilise the foot for periods or use of a Strassburg sock (see article below)
Updated 2022 - some recommendations
1. Get a video from a treadmill from behind and let the Running Hub team analyse to ensure best shoes being used.
2. Try plantar foot sleeves.
3. Try soft sole inserts to give the arch more definition.
4. Regular personal ultrasound treatment.
5. Might try taping up the foot to give extra support.
6. Offload and recover eg by cross training.
Updated 2022 - some recommendations
1. Get a video from a treadmill from behind and let the Running Hub team analyse to ensure best shoes being used.
2. Try plantar foot sleeves.
3. Try soft sole inserts to give the arch more definition.
4. Regular personal ultrasound treatment.
5. Might try taping up the foot to give extra support.
6. Offload and recover eg by cross training.
| strassburg_sock_plantar_fasciitis.pdf |
| plantar_fasciitis_-_athletics_weekly_19012012.pdf |
Shins
Please click on the article below
| shin_problems_aw_15032012.pdf |
| shin_and_calf_stretches.pdf |
| shin_splints.pdf |
| shoulder_frozen.pdf |
Stitch
A few comments from a forum below.
Also Hanro Rossouw resolved his stitch issue by only eating scrabbled egg on one slice of toast on race day and that at least 3 hours before racing.
Also Hanro Rossouw resolved his stitch issue by only eating scrabbled egg on one slice of toast on race day and that at least 3 hours before racing.
| stitch.doc |
| stitch_-_athletics_weekly_march_2017.pdf |
Stomach ache and sickness
In the Autumn of 2010 Robbie Farnham-Rose experienced a feeling of sickness quite regularly at training and races. When trying to identify if anything had changed in his diet it turned out that he had stopped eating yoghurt and after adding it back the problem seems resolved.
The following has also helped some runners who suffer with stomach cramps triggered when on the run.
A) Mega Potency Acidophilus
B) Imodium instants
A) Mega Potency Acidophilus
B) Imodium instants
Stress Fracture
Click on article below.
| stress_fracture.doc |
Thigh/Quad
| quad_stretches.pdf |
| thigh_muscle_strain.doc |
| quad_stretches.docx |
| post_tibial_tendon.pdf |
| wrist_sprain.pdf |