This week we gave a talk to some of the members of RunBrighton on injury prevention. It was great to talk over some key points on the small adaptations you can make to your training regime to prevention an injury. The points we talked over were
- WARM UP - The elastin fibres in mucle are very dependent on temperature and the elasticity increases with increased temperature. At a cooler temperature they are much more likely to tear.
- STRETCHING – the advnatages of a dynamic stretching regime (stretching through movement). The key benefits are it keeps muscles warm, prepares the mind and the muscle groups for the task ahead, and maintains joint range.
- STRENGTHENING – how to strengthen key stabilisers so that they aren’t fatigued when training, which inevitably leads to overload of other muscle groups and then to injury.
- DEEP SOFT TISSUE MASSAGE and FOAM ROLLING – the benefits of clearing the metabolic waste and adhesion from muscle fibres and increasing the blood flow and nutrient delivery through regular hands-on work.
- BIOMECHANICS – the position of the foot and the knock on effect it has to the load being transferred up in to the lower limb and pelvis. How anomalies in foot position will lead to overload of the muscles and joints in the lower limb.