Running in Urban Scenery

Run Injury Free

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Run Injury Free Clinic

Sunday 7 November 2021

9:00 - 10:15am

Are you an avid recreational or performance runner?  Experiencing foot, ankle, knee, SI, hip, low back or other pain during or after running?  This clinic is for you as you will learn how to correctly activate, mobilize and strengthen for running to enable you to run freely and efficiently. 

 

With over 80% of runners experiencing an overuse injury at some point, we’re here to reduce your injury risk through fascial tensioning and proprioceptive training. The run injury free clinic is broken down into 4 parts:

  1. Pre-Run Warm-Up (mobilizations and activations 15 mins before running)

  2. Workout #1

  3. Workout #2

  4. Post-Run Recovery

See the short video below for an overview of the program and why you should attend

 

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Demands of running

 

Running is a rhythmic movement that requires you to take thousands of steps for every mile/KM, and every time the foot strikes the group you are encountering impact forces or ground reaction forces.  Your body perceives these impact forces as vibrations, and the way your body loads vibrations is through contracting the muscles to create ‘tension’.  This tension created through your muscle contractions actually resides within your fascia so we refer to this as ‘fascial tensioning’.  This is a key concept built into the run injury free program. We’re going to be creating fascial tension between foot to core and hand to core.

 

Proprioception

 

The only contact point between body and ground is the foot.  The skin in the bottom of the foot is packed with proprioceptors which are a type of nerve that perceive texture, hardness and vibration.  The foot is the gateway into how the body loads impact.  Because the foot is so important we perform the program barefoot (or light socks).

 

Mobility

 

We see people trying to jump into a new activity (Yoga, weightlifting, calisthenics training etc.) all the time. The problem is, no one is preparing their body for the demands of any exercise program of discipline they will train in.  We sit more than we ever have, we need to get people moving again.  Mobility is all about helping people move and perform better.

 

Stick Mobility

 

Is a training system with a progressive approach to fitness, mobility, muscle activation regardless of age or performance level.  It will help you unlock your inhibited movement patterns so we can move and function optimally and, in this case, run better and pain / injury free. The mobility stick is the only tool on the market to enable fascial tensioning.  Most of the problem with runner is, they just run, so they are not preparing the body/getting muscle activation and strength training throughout the week to prepare the body for the demands of running.  And most importantly, we’re not recovering properly.  The mobility stick will enable deep fascial stretches and create body awareness to run freely and efficiently.

What are the benefits of integrating stick mobility into my training regimen?

 

Through combining joint mobilization, strength training, and active stretching we have seen users improve their:

  • Functional range of motion

  • Joint stability

  • Balance

  • Posture

  • Full-body strength

  • Coordination

  • Tissue quality

  • Flexibility

  • Athletic performance

  • Body alignment

  • Muscle activation

  • Motor control

  • Body awareness

  • Reduced risk of injury

  • Recovery from injury

  • Faster recovery after exercise

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Why are exercises with a stick more effective than basic stretches?

Stick mobility uses the formula: joint range of motion + joint stability + neuromuscular drive = mobility.

Stretching by itself lacks these crucial elements.  We know that our muscles get tight for a reason, and no matter how much we stretch, without the right strength levels, they won’t let go. This is typically caused by weakness in one area causing tension in another.

For example – tighten the hip flexors, like you do when you sit down all day, and your hamstrings will become overactive when you extend the hip. Tightness makes you more susceptible to injury.

The neuromuscular drive benefits from using a stick come as your body is better able to coordinate your muscles as one unified mechanism to produce movement. The better balanced your muscles are, the better they can coordinate your kinetic chain.