“I came in to see Sophie, for the first time, with hip pain. I am currently in marathon training and was not able to run at all. Not even sprint to the bus. Sophie recognised the problem straight away. After the first treatment I was able to run 7 kilometres. After the second treatment I was back on track with long distances. This was all within 8 days. Fabulous! Fantastic help from her. All ready recommended her to friends.” Tanja Leino
Spring marathon training is upon us! This time of year we see many patients presenting with running related injuries varying from hip bursitis, calf strains, shinsplints, Illiotibial band Syndrome (ITBS), plantar fasciitis, patella femoral tracking problems. As chiropractors we focus our treatment on realigning the spine and pelvis which in turn places less tension on the other parts of the body. Combining this approach with active muscle release techniques minimises the risk for injury.
There are a few common mistakes runners make!
- Training while running in the same direction and on the same route every day.
- Running off road on uneven surfaces.
- Not replacing running shoes every few hundred kilometres.
- Its also often not just the training that causes injury. It may be that your day job means you are
- Prolonged periods of time behind a desk causing muscle imbalance, shortening on one side and lengthening on the other. This causes added stress and rotation on the pelvis when running.
How to prevent injury!
- Mix things up by changing your running route. Incorporate pavement, track, off road, asphalt, grass and sand. You will soon find yourself running different routes every day.
- Purchase a couple of pairs of the same running shoes and switch between them often.
- To prevent injury we recommend you move around and change positioning every 30-45 minutes while at work.
- Using a Dynair cushion, balance ball or mobile chair will also activate the muscles of the pelvis and prevent tightening. Mix things up by sitting on these, a normal chair, using a standing desk and going for regular short walks.
The Warm up before a run!
Its essential to warm up your hips, buttock muscles and spine to prevent injury. Exercises supporting the spine, lubricating the joins and breaking any “intra-articular adhesions” that gets stuck in the joint will prevent it from fluid mobility.
For the hip focus on circular movements, this will prevent injury with sudden changes in stride, slipping and when running on uneven terrain. The spine will benefit from rotary movements. It is also essential to activate “wake up” your buttock muscles, especially the glute medius, this will keep your pelvis stable when you go for a run.
Here are a few 2 min warm ups. In a standing position do 10 repetitions and move onto the next repeating it on each side.
For the hips and glut muscles:
- Hip gyros: While holding onto wall or a chair for balance, raise the left leg and, keeping the knee bent, circle the leg inward for 10, then outward for 10. Repeat on the other leg.
- Diagonal leg swings: Still holding on, extend your left leg straight to the side and swing it from side to side in front of your body. Repeat on right leg.
- Side lunges (activation of the glut medius): Start with feet together. Lunge to the left, keeping your right leg straight and extended and your left knee bent. Let your weight shift a bit back to keep pressure off your knee. Repeat, and then complete on right leg.
For the shoulders, spine and rib cage:
- Thoracic twists: Twist your torso to the left and to the right, repeat. This movement activates your rib cage and thoracic spine.
- Backstroke arm swings: Swing your straightened arms behind you in a backstroke swimming motion. This will help prevent any slight rotation that occurs in the shoulders when running.
- Pelvic rocks: Rock the pelvis from front to back and side to side. This aids in lubricating the joints of your lower back.
Providing High Quality Chiropractic in North London Since 2004
We are friendly Chiropractors in North London, NW3. Ideally situated close to central London, we have parking space and are just a few minutes' walk from Finchley Road tube station and Finchley Road and Frognal overground, linking us to Canary Wharf and the City.
Our chiropractic patients are typically from the North West London area but also travel from far afield due to our good results, appointments that aren't rushed and our attention to our patients.