Running 10km – Rehabilitation
Rehabilitation following any injury is essential, whether you want to return to running or not. Most injuries will heal by themselves, but during the healing stage your body develops compensations. When these compensations are obvious it is very easy to correct them (think limping from a sore ankle). However, these compensations can cause problems if they’re not detected. Your body can choose other muscles that do a similar job but, when pushed, can’t do the job perfectly. Eventually those muscles may fail and you’ll have a secondary injury to deal with. Get in to see your physiotherapist early to avoid having two injuries to deal with.
It is now my turn to practice what I preach. My self-diagnosed ITB syndrome wasn’t improving (quite the opposite) so I booked in to see David for an assessment. David identified my tight hips, underactive glutes and overload of my lateral quads. He explained why I was getting the pain and gave me the tools to fix it. So now I have to do my stretches, exercises and rest until I have things under control again. David also gave me some other options to maintain my fitness like cycling and water running.
So I’m still a pretty significant way off my goal of Running 10km, but I now have a better idea of how to keep myself injury-free (after this false start).
Things I’ve learnt:
- Get checked before you start any new form of exercise. False starts and injuries can really slow you down.
- Set a goal and establish a plan to achieve that goal. The more detail the better.
- Prepare properly. Stretching, warm-ups and cool-downs are not for chumps. They help.
- Get any injuries assessed by a professional to fix them early.
- Coffs has lots of great places to run and exercise.
So there you go. I may sprinkle a few more posts here and there over the next few months but keep checking back to find out about all the new and exciting things happening at Hoys in 2017!