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RUNNING INJURIES
3 signs of Plantaris involvement in Achilles tendinopathy. Tom Goom - May 10, 2021 0. Right next to the achilles is this annoying little muscle called Plantaris. It extends from its origin on the femur whereit
RETURNING TO RUNNING AFTER INJURY Walk briskly for 30 minutes. Balance on one leg for 30 seconds. Perform 15-20 controlled single knee dips. Do 20-30 single leg calf raises. Try the 100 up and 100 up “major” – this is a great introduction to impact and practicing running form. It’ll give SUB-ACUTE INJURY MANAGEMENT There is no definitive timescale for healing as different things heal at different speeds but the sub-acute stage starts when the initial stage of swelling and pain has started to settle. There is usually a lot of bleeding in the first 6-8 hours post injury and a lot of inflammation for 2-3 days so the sub-acute stage usually startsbetween 3
CALF PAIN WHEN RUNNING MENOPAUSE AND RUNNING CALF TEARS - SWELLING AND DVT Following our article on managing acute calf tears we've had a lot of questions on swelling and risk of DVT. So I thought I'd clarify a few issues surrounding this with help from 2 excellent physios who have lots of experience of calf injuries through their time working in A & E – Richard Norris and Seth O'Neill.They kindly shared their knowledge on this topic which I have edited into an TENDINOPATHY, DIET AND GELATIN SUPPLEMENTATION BY FRAN Leucine is a key amino acid to include in your diet. It’s the only one known to directly stimulate muscle cell growth and repair, and it’s also been shown to directly stimulate tendon formation. Good sources include lentils, tuna, cod, cottage cheese, almonds, milk and whey protein. Add some dietary nitrates. One of the features oftendons
SHOULD I TAKE GLUCOSAMINE AND CHONDROITIN? Joint space narrowing can be seen on X-ray and occurs as a consequence of arthritic change. They found that the overal difference in pain intensity compared with placebo (on the 10cm VAS) was -0.4 for Glucosamine, -0.3 for Chondroitin and -0.5 for the combination of both. All except 3 trials were funded by the manufacturers of thesupplements.
ORTHOSES FOR PLANTAR PLATE INJURY BY NICK KNIGHT 5545. Top podiatrist Nick Knight joins us again today to follow up his extremely popluar guest blog on Plantar Plate Injury. He’ll be taking you through a quick step by step guide to creating orthoses for this painful condition. Follow Nick on Twitter via @NKSportsPod and be sure to check out his previous articles. Well worth a read! EXERCISES FOR MEDIAL TIBIAL STRESS SYNDROME (AKA 'SHIN 4. Single leg soleus bridge. Note this bridge is done with the forefoot on the edge of a step. The aim is 1) to lengthen the lever to challenge the posterior chain and 2) to work the soleus (again!). The soleus load may be fairly low but this will challenge Glute Max andthe hamstrings.
RUNNING INJURIES
3 signs of Plantaris involvement in Achilles tendinopathy. Tom Goom - May 10, 2021 0. Right next to the achilles is this annoying little muscle called Plantaris. It extends from its origin on the femur whereit
RETURNING TO RUNNING AFTER INJURY Walk briskly for 30 minutes. Balance on one leg for 30 seconds. Perform 15-20 controlled single knee dips. Do 20-30 single leg calf raises. Try the 100 up and 100 up “major” – this is a great introduction to impact and practicing running form. It’ll give SUB-ACUTE INJURY MANAGEMENT There is no definitive timescale for healing as different things heal at different speeds but the sub-acute stage starts when the initial stage of swelling and pain has started to settle. There is usually a lot of bleeding in the first 6-8 hours post injury and a lot of inflammation for 2-3 days so the sub-acute stage usually startsbetween 3
CALF PAIN WHEN RUNNING MENOPAUSE AND RUNNING CALF TEARS - SWELLING AND DVT Following our article on managing acute calf tears we've had a lot of questions on swelling and risk of DVT. So I thought I'd clarify a few issues surrounding this with help from 2 excellent physios who have lots of experience of calf injuries through their time working in A & E – Richard Norris and Seth O'Neill.They kindly shared their knowledge on this topic which I have edited into an TENDINOPATHY, DIET AND GELATIN SUPPLEMENTATION BY FRAN Leucine is a key amino acid to include in your diet. It’s the only one known to directly stimulate muscle cell growth and repair, and it’s also been shown to directly stimulate tendon formation. Good sources include lentils, tuna, cod, cottage cheese, almonds, milk and whey protein. Add some dietary nitrates. One of the features oftendons
SHOULD I TAKE GLUCOSAMINE AND CHONDROITIN? Joint space narrowing can be seen on X-ray and occurs as a consequence of arthritic change. They found that the overal difference in pain intensity compared with placebo (on the 10cm VAS) was -0.4 for Glucosamine, -0.3 for Chondroitin and -0.5 for the combination of both. All except 3 trials were funded by the manufacturers of thesupplements.
ORTHOSES FOR PLANTAR PLATE INJURY BY NICK KNIGHT 5545. Top podiatrist Nick Knight joins us again today to follow up his extremely popluar guest blog on Plantar Plate Injury. He’ll be taking you through a quick step by step guide to creating orthoses for this painful condition. Follow Nick on Twitter via @NKSportsPod and be sure to check out his previous articles. Well worth a read! EXERCISES FOR MEDIAL TIBIAL STRESS SYNDROME (AKA 'SHIN 4. Single leg soleus bridge. Note this bridge is done with the forefoot on the edge of a step. The aim is 1) to lengthen the lever to challenge the posterior chain and 2) to work the soleus (again!). The soleus load may be fairly low but this will challenge Glute Max andthe hamstrings.
THE ROLE OF FATIGUE IN INJURY DEVELOPMENT AND TREATMENT Recently we’ve discussed psychological factors and injury and the role of strength. Today we have a key topic that doesn’t get the attention it deserves – fatigue! There’s a nice equation we’ve featured in Running Repairs Online: RETURNING TO RUNNING AFTER INJURY Walk briskly for 30 minutes. Balance on one leg for 30 seconds. Perform 15-20 controlled single knee dips. Do 20-30 single leg calf raises. Try the 100 up and 100 up “major” – this is a great introduction to impact and practicing running form. It’ll give RETURNING TO SPORT AFTER INJURY Today we have a first for RunningPhysio – our first guest blog by a published researcher! Clare Ardern has very kindly agreed to share her thoughts on psychological factors in returning to sport after injury. Clare completed a systematic review on this topic which we discussed in our previous piece on return to sport. You PROXIMAL HAMSTRING TENDINOPATHY Proximal Hamstring Tendinopathy – exercise videos, infographic and podcast. We’re very fortunate in the physiotherapy community to have some great friends who create brilliant resources and share their knowledge. Today’s short blog showcases the work of 2 such physios who have helped spread the key messages from our recent paper on SUB-ACUTE INJURY MANAGEMENT There is no definitive timescale for healing as different things heal at different speeds but the sub-acute stage starts when the initial stage of swelling and pain has started to settle. There is usually a lot of bleeding in the first 6-8 hours post injury and a lot of inflammation for 2-3 days so the sub-acute stage usually startsbetween 3
ASSESSING RUNNERS
The protocol prevented us including performance tests in the early stage but the athlete is now able to run at 80% full intensity. For a sprinter, distance is likely to be less relevant than intensity so this is usually a better performance measure. Putting it into practice, if our target is 100m in 10 seconds then 100% intensity isrunning at
CALF PAIN WHEN RUNNING Written by Tom Goom, senior Physio at The Physio Rooms Brighton. Follow Tom on Twitter. Calf pain after an injury is expected but runners often complain of calf soreness with no history of trauma to the area. In these cases, like many in running, the key is identifying the cause and rectifying it. Non-traumatic calf PLANTAR PLATE INJURY: 3 KEY TREATMENT PHASES BY NICK Today we welcome back top podiatrist Nick Knight to the site.He’s kindly written a great follow up piece to his previous blogs on plantar plate injuries and foot orthoses for the treatment of plantar plate injuries.Nick is featured in our RunningPhysio Recommends series and has written some brilliant articles for us in the past! Check out Nick’s website and be sure to follow him on Twitter ORTHOSES FOR PLANTAR PLATE INJURY BY NICK KNIGHT 5545. Top podiatrist Nick Knight joins us again today to follow up his extremely popluar guest blog on Plantar Plate Injury. He’ll be taking you through a quick step by step guide to creating orthoses for this painful condition. Follow Nick on Twitter via @NKSportsPod and be sure to check out his previous articles. Well worth a read! PATELLOFEMORAL PAIN SYNDROME Patellofemoral Pain Syndrome (PFPS) is one of the most common and most challenging injuries a runner might face. What makes it challenging is it’s complexity and sensitivity. It can be hard to pin down the exact cause and easy to aggravate. A difficult combination but hey, RunningPhysio likes a__
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A password will be e-mailed to you. IMPORTANT COURSE CHANGES DUE TO CORONAVIRUSTom Goom - March
20, 2020
All courses
CAN RUNNING GAIT RETRAINING FOR INJURY ALSO HELP EFFICIENCY?All courses
RETURN TO RUNNING AFTER INJURY: NEW FREE GUIDE AND PODCASTAll courses
GLUTES EXERCISE CIRCUIT – FREE DOWNLOAD AND THE REASONING BEHIND ITAll courses
THE RUNNING REPAIRS COURSELATEST ARTICLES
4 GREAT TENDINOPATHY LOADING PROGRAMMES PLUS AN UNCOMFORTABLE TRUTHTom Goom - May 21,
2020 0
I love treating people with tendinopathy! Having had it myself I know how painful and frustrating it can be, but I’ve also seen how... MEDIAL TIBIAL STRESS SYNDROME (MTSS): PATHOLOGY, PAIN AND REHABTom Goom - May 18,
2020 0
Medial Tibial Stress Syndrome (MTSS aka ‘Shin Splints’) is probably the running injury I get the most questions about and is oneof the...
6 COMMON TRAINING ERRORS AND HOW TO FIX THEMTom Goom - May 13,
2020 0
It’s estimated that around 60-70% of running injuries are caused by training errors. What I find really interesting about this is it meanspotentially...
VIDEO: WHAT IF THEY WON’T STOP RUNNING?Tom Goom - May 6,
2020 0
I read a great paper recently by @JandJonge and colleagues that really got me thinking. It was one of those studies that helpsthings...
4 KEY STEPS FOR RETURN TO RUNNING AFTER INJURYTom Goom - May 1,
2020 0
Every runner I see in clinic has one thing in common. They all want to return to running! More than that, they all want... PLANTAR PLATE INJURY: 3 KEY TREATMENT PHASES BY NICK KNIGHTTom Goom - April
27, 2020 0
Today we welcome back top podiatrist Nick Knight to the site. He’s kindly written a great follow up piece to his previous blogs onplantar...
VIDEO: CALF TEARS – RISK FACTORS, REHAB AND RETURN TO RUNNINGTom Goom - April
21, 2020 0
I’ve been really enjoying recording a series of videos for you. Every Friday afternoon at around 4pm (UK time) I appear live on our... VIDEO: HOW TO GET STRONGER IN 15 MINUTES!Tom Goom - April
9, 2020 0
While researching for Running Repairs Online I came across a nice study with a surprising conclusion - training for just 13 minutes, 3times...
ONLINE CONSULTATIONS: Q&A WITH MARYKE LOUWTom Goom - April
1, 2020 0
The brilliant Maryke Louw joins us today to answer your questions about online consultations. Maryke has been providing video assessments for 6 years and... STUDENT RESOURCE PAGETom Goom - March
31, 2020 0
Getting experience in musculoskeletal physiotherapy clinics is difficult for students right now so we’ve put together this page where we’ll be sharing videos and...12 3
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