The Runners Physio

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The Runners Physio

Physiotherapy rehab and training programs for runners.

19/04/2022

It could be Runners Knee.

Runner’s Knee is a very common injury in… you guessed it.. runners 😉.

Here are some quick facts about Runners Knee:
🔶 It’s sometimes referred to as patellofemoral pain syndrome
🔶 It’s different to IT Band Syndrome and Patella Tendinopathy
🔶It’s an overuse, stress injury that indicates the structures in your knee are not prepared to deal with the load you’re putting on them (i.e you’re running more than your knees can handle)
🔶Nothing is broken, torn or damaged if you have Runners Knee - but you might have some inflammation or irritation around your knee joint
🔶 If you have Runners Knee you don’t need to stop running, but you may need to cut back initially and add some extra cross-training into your routine
🔶 Rest is not a cure
🔶 Strength training is the key to fixing Runners Knee!

01/04/2022

⭐️ TALL PLANK WITH HIP LIFT ⭐️

WHY IT’S GOOD FOR RUNNERS:
✔️ targets your core, glutes and leg muscles
✔️ includes single leg movement
✔️ dynamic core control (need to control your midsection while your legs move)
✔️ bonus upper body strength

HOW TO DO IT PROPERLY:
➕ start in a tall plank position with your wrists directly under your shoulders
➕ engage your core and make sure your spine is neutral
➕ lift up one leg at a time WITHOUT letting your torso shift
➕ switch to the other leg and repeat

01/09/2021

* MASSAGE GUNS * Are they worth it? Do they actually work??

First, let me start by saying massage guns (just like foam rollers) won’t FIX any injury!

BUT, they can be a great supplement to your recovery routine.

Massage guns work by percussion (vibration) and can be used on muscles just like massage balls and foam rollers.

Personally, I don’t think they work any better than a foam roller or massage ball. But, for some reason I tend to use my massage gun more than those other muscle release tools - especially for my calves and quads. There’s something that’s just more enjoyable about using the massage gun 😅

Do I think it’s worth spending hundreds of $$ on it?? Honestly, if you’re struggling with injuries or chronically tight muscles and looking for the most effective treatment - a massage gun isn’t what you need. Chat with your physio or sports doctor about the best options for you.

However, if you’re looking for a massage tool to add to your basket of recovery things and want to just something ‘fun’ then go for gold! I definitely don’t regret buying one and use it almost daily 🤗

31/08/2021

Our bodies are strong and resilient, but pregnancy and childbirth cause major changes and ‘injury’ to the body.

Women shouldn’t be expected to just ‘bounce back’ from pregnancy. Just like athletes aren’t expected to miraculously ‘bounce back’ from sporting injuries.

Women need support and structured rehab programs to optimize recovery and ensure they can safely resume sport and strenuous daily tasks.

17/08/2021

*Couch Bridges* or Hip Thrusts are a great glute activation exercise for runners.

All you need is a couch (or chair, or bench) and optionally a resistance band around your knees.

To do the exercise, simply rest your head and shoulders on the couch and step your feet slightly wider than your hips. Then, lift your hips up and squeeze your glutes. Watch that you're not lifting your hips up too high, or arching your lower back - you're just aiming for that straight line from shoulders to knees.

The resistance band around your knees will help to switch on your glutes even more by forcing you to pull the band outwards.

This is just one of the exercises in this week's Strength For Runners weekly program. If you're looking for a structured strengthening plan to add to your running routine, head over to https://www.therunnersphysio.com/strength-training-for-runners/ to get more info.

10/08/2021

Join the strength training program created for RUNNERS by running physiotherapists.

Did you know that up to 80% of runners deal with preventable injuries every year? And, most runners admit they don’t do enough STRENGTH TRAINING 🧐

The Strength Training for Runners program is proven to reduce injuries with exercises specific to the needs of runners.

Let’s face it, most gym programs aren’t designed for runners. And while building your general strength and conditioning is great, as a runner you need a specific type of strength and stability in order to run long distances without getting hurt.

Our program is unique and works by helping you:

👏 build strength in all your core and glute muscles
👏 improve balance and single-leg stability
👏 fix muscle imbalances and asymmetries
👏 develop power in your calves, hamstrings and glutes (the muscles that make you run faster)
👏 recover better with the right stretching and release exercises

✨ Join the FREE 7-day trial today ✨

02/08/2021

Did you know we have an online strength training program for runners?

Every week, we release 3 home workouts with exercises that focus on the specific strength needs of runners.

You don’t need any fancy equipment or access to a gym - just a resistance band and a foam roller at home.

To find out more and join today click here: https://www.therunnersphysio.com/strength-training-for-runners/

14/07/2021

✨ last nights event ✨

We had a blast with the team .running

Thank you everyone who came along and joined us!

08/07/2021

Only a few more sleeps before our presentation .running! We’ll have physios, podiatrists and running shoe experts there to talk all things injury-prevention.

Also a perfect opportunity to check out the ✨ new store ✨ and grab yourself some new shoes (plus a bonus gift 🎁).

Only a few spots left, so if you haven’t signed up, click the link in my bio to get your tickets now!

Tuesday 13th July at 6:30pm - See you there!

07/07/2021

Reaching 6 weeks postpartum is not a clearance to go back to regular exercise.

At 6 weeks postpartum, your body is still in the early stages of recovery. Your muscles are still weak. Your ligaments are still loose. Your hormones are still elevated.

Resuming high load, high resistance exercise like running, HIIT or heavy weight training early on WILL INCREASE your risk of pain, injuries and pelvic floor dysfunction.

Research is clear that your body needs a MINIMUM of 12 weeks, plus 6-8 weeks of specific postpartum core retraining before getting back to regular exercise.

Don’t rush your return to exercise, even if your obstetrician gives you the “all clear” at 6 weeks!

01/07/2021

Want to learn more about strength training for runners? Join us on July 13th at .running in Adelaide to get practical advice on how to incorporate strength training into your running routine!

For more info and to signup follow this link: https://www.eventbrite.com.au/e/run-injury-free-by-sportitude-physio-fit-adelaide-tickets-160715011927

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