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Are you a Runner? Here are some things to keep in mind:

Common Training Errors

There are two major reasons for training errors with runners.

1. Building mileage too rapidly, the “more the better” idea and this will lead to eventual breakdown and/or injury
2. Inconsistency – missing several workout in a row and then recognizing you are behind in training so you pour on the miles to catch up, or trying to jump into the previous level that you built up to following a lay off.

Pre-hab For Injury Prevention

Strength Training

3 exercises for most common injuries in runners:

1. “Shin splints” (toe and heel walks)

2. ITB Friction Syndrome – glut med weakness

3. Patellar tracking disorder (leg extensions)

 Stretching

- The most benefit from stretching comes from stretching following activity

-  Self Massage with Myofascial Roller (3-4 times/week)

- Ice! Ice! Ice! (your new best friend!) Ice any consistent aches and pains (15-20 min with a paper towel barrier) most effective following the aggravating activity – usually running. Wait 2-3 hours and ice again.

Proper Running Form

- Thumbs up

- Chest out

- Land on Midfoot

When Injury Strikes

Minor aches and pains are normal for all runners (even the elites) when pain and or soreness in a specific area persist for 2 – 3 days following icing and rolling then seek professional help. Taking 1 -2 days off now is better than a month off later. Make sure the therapist (physical therapy, chiropractor, MD) is experiences with runners and running related injuries.

These days, it’s more normal than not to find that we’ve got neck and shoulder tension. From a simple crick in the neck to injury, and chronic pain, which is defined as specific pain lasting more than six weeks, practicing Pilates can provide relief. Pilates will stretch your painful area, strengthen it, and improve your posture. As with any injury, you should consult your doctor before beginning or continuing a workout regime.

Taking care of your pain in the neck, shoulders and back begins with the warm up, and with breathing. This essential step might seem like a waste of time, but the deep abdominals needed for top core strength can’t be accessed if the upper body is over-stressed. When the neck and shoulders are tense, it throws the whole body out of alignment, making all exercises less effective. Taking enough time to center the mind and body creates a stronger core, and thus lessens pain.

With any pain, be sure to tell your Pilates instructor so they can suggest routine modifications. It’s important to remember that you’re in charge of you own self-care, so if an exercise hurts, modify it!

To avoid injuries, or if you have neck pain and are new to Pilates, you may want to leave your neck and head down during exercise until your core becomes stronger. On the Reformer, you may want to put up the headrest, and during your mat work, a towel or very small pillow may be placed under the neck. Never use these aids, though, during rollovers, or any exercise where your legs go over your head. During extension work, feel the head flow from the spine, and the neck lengthen. Never over-tuck the head on flexion work

Rolling like a ball may be too much if the neck and shoulders are painful. Instead, use the exercise as balancing work. On roll-downs, cross your arms over the chest rather than holding them in front. Even though this may lessen the challenge of the exercise, it will prevent over-stressing the neck and shoulders.

For more information to relax the neck, see http://www.easyvigour.net.nz/fitness/h_Chin_Tucks.htm

At Studio Blue, we regularly incorporate foot work in our Pilates sessions. Just about everyone loves having their feet rubbed, but when we’re exercising, making circles with our ankles, stretching our toes, articulating by slowly pointing and flexing might feel like we’re really not doing all the much. Nothing could be farther from the truth.

Pilates Instructor Wendy Albro, who has a special interest in rehabilitation, says, “Your hips are only as mobile as your feet. Any imbalance in the feet manifests itself somewhere else on the body.” Many physical therapists agree, feeling that imbalanced, inflexible feet are the cause of back pain, and even neck and jaw pain.

How well the feet are balanced, strong and flexible can even influence a person’s psychology. It’s no accident we talk about “standing on your own two feet,” as a way of talking about how a person fulfills their responsibilities, and is perceived in the world.

In an average day, the foot’s 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments absorb more than 3 million pounds of pressure. Our feet balance our overall body, provide propulsion, and absorb shocks that otherwise might harm our spine.  The entire foot is filled with blood vessels and nerves. No wonder it hurts to stub a toe! And no wonder foot work is an important part of getting the most out of Pilates!

Because each part of the foot has a specific function, during Pilates foot work, either on the matt or on the Reformer, we try to work every part of the foot. When the heel touches the ground, it indicates where the foot has landed—on uneven ground, going uphill or downhill, and so on. The arch helps the foot adapt to these various environments. Power for movement comes from the ball of the foot and the toes. The toes push off, and complete the movement begun in the hip, knee and ankle.

As we age, the mid foot can become rigid, which is one of the primary causes of foot pain and imbalance in the leg, knees and hip. Doing Pilates footwork can help retrain the foot, and help it regain flexibility and strength. Even spinal problems can be improved by reeducating the feet.

The connection between the spine and feet becomes clear with the following experiment: stand with one foot rolled inward, and the other outward. The pelvis and trunk must twist to make up for this problem with the foundation. Imagine what happens to the spine when walking out of balance for years!

The foot’s fascia, tissue that surrounds all our cells, creates a path between the foot, head and skull. To experience this connection directly, bend to a forward fold. Notice how the body feels, and how far forward you can comfortably go. Straighten up.

Using a tennis ball on the floor, massage one foot by pressing into it, and very slowly rolling the ball across the foot’s sole. Make sure to include the heel and toes, and cover the entire foot. Use medium pressure. This massage may hurt a little. Pay careful attention during this massage to uncomfortable places. Do this massage for at least a minute.

Immediately after the massage, bend forward again, and notice the body’s change the on the same side that was massaged. That side of the body will be able to stretch more easily, and father forward to the floor. “Because the fascial fabric is continuous, crown to sole, stretching any part of it affects the whole. Make sure to do that other foot before you move on!” (Quote from “New Rules of Poster: How to Stand, Sit, and Move in the Modern World,” by Mary Bond.)