Running analysis for injury prevention

Running analysis for injury prevention, Hitchin

This month we have shared a video of a running analysis done recently in clinic. The video demonstrates how the way we run can
explain the injuries we have and how to go about improving this. Have you had a running injury before that didn't get better with physio alone? A gait
analysis will likely reveal why. Sometimes all you need to do is modify your technique for injuries to resolve...

Anthony Cahill - Specialist MSK Physiotherapist
Physio Three Sixty, Hitchin

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Get fit & stay injury free for your ski trip...

Reduce the risk of injury by doing these exercises

Exercise in the run up to your ski holiday is not only a great way to improve your fitness for the trip but can also help to reduce your risk of injury. Compared to normal levels of activity a week of skiing places significant additional strain on the joints, ligaments and muscles which would normally not be tested, and this can lead to an overload injury or trauma.

In order to minimise the risk of this happening we need to train the body to be able to cope with the physical demands of the sport and to help you get the most out of your holiday by boosting performance.

When planning our exercise programme we need to consider the stress placed on the body and plan an exercise programme to suit. The key components of skiing include muscular strength, muscular endurance and agility. An additional consideration is that the exercises should be specific to the sport.

The American colleague of Sports Medicine (ACSM) provides a useful starting point for planning a programme. Their guidelines they recommend 30 minutes of moderate intensity activity five days a week, or 20 minutes of more vigorous activity three days per week. In addition to this strength training should be performed at least two days per week targeting the major muscle groups (Esco, 2013). By following this framework we can start to build a plan and factor in the key aspects of fitness we need. Below I have outlined six great exercises to work into your regular exercise routine.

Key exercises

1. Muscular strength

Squat with weight Deadlift

These can be performed 8-12 times over three sets, with rest periods of around 2 minutes before starting again. For a more advanced workout perform up to 6 repetitions over 4-5 sets with additional weight.

2. Muscular Endurance

Skater squats

Kettle bell swings

These can be performed in 2-4 sets of 15-25 repetitions, with 30sec-1 minute rest.

3. Agility

BoxJumps

Transverse hops over step

These can be done for 30seconds to 1minute at a time, and repeated 3-4 times in a session. They can be complemented by regular cardiovascular work such as running, swimming, bike or cross trainer for a comprehensive workout. Your body will start to adapt after 2-3 weeks, but for full benefit the exercises should be performed over a period of 8-12 weeks.

Further tips on injury prevention:

There are lots of other ways to minimise risk of injury while away. Safety gear including helmet, crash pads wrist guards (for snowboarders) are a wise investment. Always be aware of those around you and think carefully when venturing off piste and heed local warnings. It’s usually best to go with a local guide and take safety equipment particularly after heavy snowfall including transceivers, air bags and shovels. What may look like perfect power could be covering rocks just a couple of inches below. For more useful information on injury prevention check out the ski injury prevention website below.

Happy Skiing!!

Anthony Cahill
Specialist MSK Physio at Physio Three Sixty, Hitchin

References

American College of Sports Medicine: Resistance Training for Health and Fitness, Michael R. Esco, 2013

Conf Proc IEEE Eng Med Biol Soc. 2011;2011:8187-90. doi: 10.1109/IEMBS.2011.6092019.
Influence of muscular fatigue on skiing performance during parallel turns.
Kiryu T1, Murayama T, Ushiyama Y.

World Neurosurg. 2015 Sep;84(3):805-12. doi: 10.1016/j.wneu.2015.05.016. Epub 2015 May 21.

Cohort Study on the Association Between Helmet Use and Traumatic Brain Injury in Snowboarders From a Swiss Tertiary Trauma Center.
http://www.ncbi.nlm.nih.gov/pubmed/26004699

Inj Prev. 2015 Sep 23. pii: injuryprev-2015-041667. doi: 10.1136/injuryprev-2015-041667. [Epub ahead of print]

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Welcome to the Physio Three Sixty Blog!

Physio Three Sixty Blog, Hitchin, Hertfordshire

Physio Three Sixty is now here! We opened our doors at Xchange Fitness in Hitchin on the 14th November on what was a great launch day. To mark the occasion we ran a complimentary clinic of free consultations for which there was a great turnout. It was excellent to meet the people of Hitchin and start helping people with their injuries. A special mention also goes to Berty Aldridge, Martin Penny and all the staff at Xchange Fitness who have helped to get the clinic up and running.

The clinic has been set up by myself, Anthony Cahill. I’m a specialist musculoskeletal physiotherapist with experience working across private practice, elite sport and the NHS. The clinic will be providing chartered Physiotherapy and sports injury management along with other services such as sports massage in Hitchin. In my daily practice I strive to bring together the latest research, clinical expertise and factor in patient values to deliver effective goal orientated physiotherapy. You can find out more information about Physio Three Sixty at www.physiothreesixty.co.uk

I will be posting blogs throughout the coming months to share our news, provide advice on managing injury and help with injury prevention. This will be combined with comments on the latest health and medical information including research and new evidence.

If you have any feedback for us or would like to ask a question then please do get in touch. You can find Physio Three Sixty on Twitter and Facebook or you can email info@physiothreesxity.co.uk

Anthony

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Running analysis for injury prevention, Hitchin

Reduce the risk of injury by doing these exercises

Physio Three Sixty Blog, Hitchin, Hertfordshire

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