INJURY PREVENTION AND MANAGEMENT
If you are unsure about our services and what would suit you best please feel free to contact us and chat to one of our team about how we may be able to help you. Check out or regular blog, which will expand on the points below in more detail. Also check out the ASB Auckland Marathon specific packages below.
Prevention and Rehab
- Prevention of Injuries
Ambulance at the bottom of the cliff? Not if we can help it! Let’s work together to build a fence at the top of the cliff. Injuries are a nuisance, and a waste of time, if you can avoid them altogether you are that little bit closer to achieving your goal.
Here are a few things that you should consider to improve your chances of a trouble free build-up
- Be proactive
- “By failing to prepare, you are preparing to fail” – Benjamin Franklin
Find out all you can about this undertaking and prepare thoroughly.
Understand your body.
Train to a level that is appropriate. Work to a plan and adjust this as needed.
Learn when your body needs a break and when the brakes can come off.
Be the best version of you.
Training requires a lot from your body. Make sure you stay flexible, mobile, strong and balanced enough to tolerate the load. This needs to be built into your plan.
Check your shoes.
Read the section on footwear or for more advice or talk to your podiatrist.
Look after yourself.
Training for this event is lots of work. We are sure this is not news to you. Make sure you recover. You will need to build this into your day, your week and you training schedule. Forgetting this section almost certainly leads to trouble.
It’s true that most marathon runners will get injured in their career. Don’t let that put you off setting yourself the goal of completing the 12k, the half or the full marathon in 2015. With the right advice, and setting a plan that WORKS FOR YOU (not that person you always race from the other side of the road, or your friend who’s done 10 marathons already) you can do it!
A quick diagnosis and an accurate treatment plan are essential to ensure that you minimise any potential interruption in training. As we are sure you already know, consistent training for an event like this will make a big difference, don’t let an injury hold you back!
If you have a niggle that just doesn’t seem to be going away, and you’ve rested for a few days, iced and compressed, and it’s made no significant difference, or the pain returned soon after returning to running – your best course of action is to seek professional advice to get a clear diagnosis so a plan can be put in place. A fast diagnosis can often mean you may not even have to stop running. (But this is a case by case basis).
Here at Sports Lab we believe that as long as you are safe to continue running (i.e. you’re not doing yourself harm and slowing down healing) careful and controlled loading (i.e. running) can be an effective way of speeding your recovery.
Give us a call to discuss any injury concerns you have on 09 3681552, or check out our website: www.sportslab.net.nz
Biomechanics is all about the way you move. How can we say that we are able to improve your function if we do not fully understand your dysfunction or limitation? We can't. But if we spend the time completing a thorough assessment these variables become more apparent, and clarity is what we are all about!
Don’t think you will be getting off lightly either, when you come to the lab you are as much the scientist as you are the creation. As mentioned earlier, understanding is one of the most powerful tools a runner can have. If you know your body well then you are more easily able to manage anything that the sport throws at you.
Assessment of your biomechanics needs to consider a number of elements including your balance, mobility, strength, coordination and how you put it all together, the way you run (your gait). As it is difficult, yet hugely beneficial, to visually see these things for yourself, Sports Lab has a number of ways in which we help our clients to see and therefore understand this. We utilise the appropriate technology to supplement our assessments, this includes real time ultrasound, pressure matt, in-shoe pressure receptors, video gait analysis, and clear easy to understand muscle balance assessments. For more information on our forms of assessment check out our website: www.sportslab.net.nz
A key element of assessment is to ensure that your body is ready to safely return to running or walking after injury. It is important to set some objective parameters on your return early on in the plan, so that both you and your therapist can keep track of your progress.
- Returning to Training
Why do you run or walk? Hopefully because you love getting out there and doing it. This is perfect except it can cloud your judgement when getting back into training following an injury or break.
Remember how tough running was when you first started? We don’t blame you if you blocked that memory out, for most of us it’s pretty tough initially! To a small extent this can be how your body feels when you return from a break. To get the best results it is crucial that you do not rush this stage, take your time and allow your body to get used to the exercise again slowly. Despite the patience required to do this, it ultimately produces much better long terms results. A plan at this stage is just as important as when you are tearing the footpaths up in full training.
The rate at which you begin your return to activity will vary depending on how long you have been out and the reason for your break (ie injury induced or not). For most clients who are aiming to return to running we suggest combining walking and running together initially. It is important to remember that generally the intention of this is not so much “training” as it is “tissue loading”. This means that you may not come home sweating, but your body will be getting the stimulus it needs to improve.
At Sports Lab we regularly assist our clients with designing this tissue loading program and getting them to the point where they can reconnect with their coaches or restart their training programs safely.
If you’re interested in a return to training program, or advice on return to training after injury, contact us: www.sportslab.net.nz