Kate Senini from Pure Physio presents on injury prevention in running at the Running Fit "Spring into Shape" Seminar

1. SPRING INTO SHAPE!!
Kate Senini
Physiotherapist
www.purephysio.com.au

2. GETTING YOU SPRINGING
From here….

3. To here…

4. IT IS ABOUT POSTURE
Mobilise Postural & Joint Stiffness
• cervical spine
• thoracic spine
• lumbar spine
• ankles

5. POSTURE
Release Muscle and Other Soft Tissue
Tension:
• Chest
• Lumbar spine
• Hip flexors/quads
• Calf/achilles

6. POSTURE
Core Stability
Just as a successful team requires a strong performance
from each member, core stability requires involvement
and correct coordination of a number of players.
The following muscles are equally important in core
stability:
Transverse &rectus abdominus
Internal and external obliques
Pelvic floor muscles
Multifidi and paraspinals
Diaphragm

7. POSTURE
Pelvic & Hip Stability
• Gluteus medius&mimimus
• Deep Hip Rotators
• Adductors

8. GLOBAL STRENGTH
Develop good strength of lower limbs
• Gluteus Maximus
• Hip Flexors
• Quadriceps
• Hamstrings
• Calf/tibialis posterior/
peroneals

9. INJURY HISTORY
Specific areas of weakness need to be
addressed…
Consider previous injuries:
• Back pain & “sciatica”
• Muscle tears
• Joint Sprains

10. KEEPING THE SPRING
Muscle TLC
We need to look after our muscles as we
increase loading & volume
• Stretching
• Foam Roller
• Massage

11. KEEPING THE SPRING
Maintaining Spinal Mobility
We need to monitor our spinal stiffness after a
day in the office chair…
• Specific mobility exercises
• Foam Roller Exercises

12. KEEPING THE SPRING
Maintaining strength & stability
It is important to maintain good core & pelvic
stability with good leg strength and good joint
stability as part of your program….

13. THE GRADUAL BUILD UP OF
RUNNING…
You need time to develop a strong base:
• Activation of deep stability muscles
• Strength of bigger global muscles
• Endurance of both small stability muscles and
bigger global muscles
A specific program is very useful in this phase
A good coach is invaluable in guidance & teaching
Good footwear, clothing, nutrition & hydration are
all important factors as well!

14. ENJOY THE SPRING INTO SHAPE!

15. HOW TO REGAIN FLEXIBILITY
1. Chest & Thoracic (upper back) mobility
2. Hip & Pelvis Mobility
3. Lower Limb Stretching & Mobility

16. HOW TO GAIN STABILITY
Start by teaching deep abs and adding in pelvic stability & arm dissociation:
Progress to standing with deep abs & pelvic stability in functional positions:
Progress to Running Specific exercises with underlying deep abdominal stability: