2. Injury Prevention & Race Tips
•
•
•
•
•
Dynamic Warm up
Recovery Strategies & Static Stretching
Injury Management
Common Running Injuries
Tips for Race Day
3. Pre Race - Dynamic Warm Up
• Prepares the body & mind for the race
• Moves muscles & joints through ROM required for
race
• Pumps blood throughout body
• Increases body & muscle temperature
• Prevents onset of injuries
• Allow 10-15 minutes to complete
• Consists of jogging, stride outs, high knees
4. During the Race
• Pace yourself – do not rush off at the
start
• Cramps/Muscle Stiffness - Change your
stride pattern during the race or stop
and stretch/walk if necessary
• Carbohydrate snack/energy drink good
for energy boost during the race
5. Post Race - Recovery Strategies
•
Keep moving
•
Take off running top to prevent hypothermia
•
Change into warm clothes ASAP
•
Eat carbohydrate-protein snack & drink within 20 mins of race
•
Attend Chartered Physiotherapy Marquee for cool down & advice
•
Have an ice bath
•
Perform static stretches & foam rolling for 10-20 minutes
•
Massage in the week post marathon aids recovery & loosens
tight muscles
6. Static Stretching
•
•
•
•
•
Increases muscle length
Prevents onset muscle soreness
Aids recovery
Best performed after running
Stretch the muscle to the point of
tension, hold for 10-15 seconds x 2-3
reps
13. ‘Foam Rolling’
• Great piece of equipment used to self-release
muscles that tighten during the race
• ‘Roll’ the tender spot over the foam roller work on
each pressure point for aprox. 30 seconds, repeat for
1-2 minutes
• Used on Gluts, Quadriceps, Calf & ITB
14. When should you seek help?
• Immediately
If you suspect a serious injury - torn
muscle, tendon, fracture
• 3-5 days
If you have a ‘niggle’ that doesn’t settle
contact your Chartered Physiotherapist for
assessment, diagnosis, treatment and
rehabilitation
• Injury Management 0-72 Hours - PRICE Regime.
Avoid heat, alcohol, vigorous massage,
moderate/intense exercise
15. P.R.I.C.E. Protocol
Protect
the injured area e.g. crutches
Rest
the damaged area to avoid further injury
Ice
5-10 minutes regularly first 72 hours to
minimise bleeding to the damaged
tissue & reduce pain
Compress
the inured area to resolve swelling & aid
recovery (tubigrip/compressive bandage)
Elevate
the injured area to prevent the
accumulation of fluid
18. Tips for Race Day
•
26.2 miles – approximately 38,000 steps!
•
Mental & physical challenge
•
Months of preparation so be prepared on race day!
•
Pack your bag before race day (change of warm clothes, carbohydrateprotein snack & drink, race gear ready - number on your top)
•
Wear comfortable race gear- No new runners/clothes
•
Plan what & when you will eat & drink
•
Be aware or race route, toilet/drink stops
•
Apply Vaseline/Second Skin/Plasters to areas of friction pre race
•
Pace yourself – listen to your body!
•
Enjoy & Good Luck!
19. Irish Society of Chartered
Physiotherapists
More information can be found at www.iscp.ie,
www.physicaltherapy.ie the Golden pages
or by contacting the ISCP directly on (01)
402 2148
Remember with Chartered Physiotherapists
‘You’re in Safe Hands’