These Massage Techniques Can Target Your Low Back Pain
Massage therapy can help with the healing and pain relief of a wide range of lower back issues. When the appropriate muscle is targeted, the pain can be directly controlled, providing faster and longer-lasting relief. The quadratus lumborum and gluteus medius are two major lower back and hip stabilizing and supporting muscles. Changes in these muscles’ biomechanics as a result of strain or fatigue can cause low back pain, stiffness, and/or decreased mobility. Read on to discover the massage techniques that can target and alleviate your lower back pain. Massaging the Quadratus Lumborum The quadratus lumborum is a multi-layered muscle in the lower back. This muscle controls your ability to bend backwards. Furthermore, the muscle aids in side bending. This muscle is often prone to being fatigued by several daily activities, such as lifting that necessitates stooping over something, slouching in a chair, dishwashing, and walking on terrain with varied slopes. With performing the continuous activities stated above, low back pain is then caused by a hypertonic (tight) quadratus lumborum. This entails experiencing a dull, constant ache, as well as stiffness. The quadratus lumborum muscle can also develop painful trigger point nodules, entrap nerves in its fibres, or be directly injured. Your therapist must stretch and massage the muscle at the same time to effectively treat lower back pain. Massaging the Gluteus Medius The gluteus medius muscle is found in the buttocks. It’s an abductor muscle that allows you to lift your thigh and leg sideways, like when getting out of a car. It also keeps your hips level when standing on one leg (part of your gait cycle when walking). Hip and spine biomechanics are inextricably linked; hip muscle problems can result in lower back pain. A variety of factors can contribute to gluteus medius muscle imbalance and/or weakness. Such may include running on soft surfaces (which is extremely taxing on the muscles), excessive equipment use for hip abduction exercises, sudden and strenuous physical activity, muscle degeneration, and sustained injuries from collision or hitting. Gluteus medius muscle pain in the buttocks and lower back. It is possible for the pain to radiate into the thigh. Stiffness and fatigue are common symptoms that impair lower back movement and/or walking capacity. Request that the quadratus lumborum and gluteus medius be targeted when receiving massage therapy for lower back pain. The lower back and hip muscles are linked for proper function. Fatigue, stress, and altered function are more likely to affect the entire group of muscles unless a specific muscle is directly injured. Your massage therapist is probably familiar with the muscles that cause back pain. If you suspect that your pain is the result of muscle dysfunction, do not be afraid to request this type of massage. Massage Therapy Has Several Advantages Massage therapy increases blood circulation, which aids in muscle recovery after exercise. Massage therapy expands one’s range of motion. Muscle relaxation also promotes sleep. Massage therapy has been shown to increase endorphin levels. Endorphins are serotonin-producing chemicals in the body that are extremely effective at managing chronic pain. Conclusion The majority of the people know massages for their aromatherapy association. Yes, massages are great for relaxation! However, they are also great for relieving aches, pains, and tensions from the body. After all, massages are also therapeutic for both the mind and the body. So if you’re feeling tightness and stress, know that a single massage session could do wonders for your overall health and daily performance! Are you looking for massage therapy in bondi junction? Invigor Health offers specific services that cater to your needs. Book a session today and experience being pain-free!
Some Essential Tips for People Who Want to Start Running
Some exercises and routines guarantee a healthier body and higher stamina, but none can come close to the advantages of running. Besides the fact that it can develop your leg muscles in due time, it may also increase your movement speed. The thing is, running isn’t as straightforward as it looks. You have to consider a few things first before taking on this workout. Below are just a few examples. 1. Find a Good Pair of Running Shoes Running shoes make a huge difference in your performance. You have to go over different options first before deciding which one to purchase. A good pair of running shoes will help you run faster and be less prone to injury. 2. Warm Up Before You Begin Running People often forget to warm up first before running, but it’s important to do so. Just a few minutes of light jogging or walking can prepare your body for the upcoming workout. It will also help prevent injuries later on. 3. Do Decompression Exercises Afterwards It’s also a good idea to create a cool-down routine. You may want to do some strolling or other light exercise for about 10 minutes after a run. This will help your body recover faster. 4. Join a Running Group You don’t have to run alone all the time. You can look for a running group in your area. Joining one will give you a chance to meet like-minded people and exchange insights and tips. 5. Don’t Forget to Hydrate It’s easy to forget this, but you still have to make sure to drink a lot before, after and during your run. You can either sip water or your favourite beverage along the way. 6. Run on a Well-Lighted Area Safety should always be your priority. If you can’t run in a well-lit area, you can run during the daytime. If you can’t, run with a partner. 7. Find the Right Locations You have to choose a place that is suitable for running. There are different types of locations to choose from. It’s best to pick a safe place that also gives you a good way to exercise. 8. Don’t Overdo It Consistency is important, but it doesn’t mean you do it every day. You have to be careful not to overdo it. It can lead to an injury or burnout. 9. Go on a Less Intense Run to Warm-up You may not want to take on a long run if you’re just starting out. You should start by running at a slower pace to warm up. This will make things less intense. 10. Pay Attention to Your Breathing Always make sure to keep a steady pace. If you can’t, then slow down. This way, you can maintain your breathing. 11. Don’t be Afraid to Rest If you’re feeling tired, don’t be afraid to take a break. Just try not to take too many breaks. 12. Know Your Limits Sometimes, too much of something is bad. You have to know when to stop and when to slow down. Conclusion If you’re planning to take on a running program, you have to be patient. It may take a while before you can see the results. Just remember that persistence is one of the best virtues you can have. Take note of all the pointers above, and be sure to implement them all so that you will never have to apply any wrong technique within your routine. If you are looking for an institution that offers running assessments in Sydney, look no further than our expertise here at Invigor Health. We offer a wide range of services that can improve your physical form and workout techniques, further improving your chances of avoiding injuries along the way. Call us today for more information about our services.
How to Treat Common Sports Injuries with Massage Therapy
Injuries can be hard to deal with when it comes to sports. They prevent you from continuing to perform at the level you want to and can cause pain and discomfort. One popular method to treat sports-related injuries is sports physiotherapy. It’s a process that can help you restore and maintain your mobility, strength, and overall physical functions after an injury. Here are some common sports injuries that you can treat with certain massage therapy techniques. 1 – Tendonitis Tendonitis happens when your tendon becomes inflamed or irritated. This usually occurs on the elbows, wrists, shoulders, knees, and heels. It is painful and makes your joint feel tender. Causes Tendonitis can occur due to overuse, trauma, or age. Repeated motions can trigger this condition, so sports with repetitive movement can cause this to develop. It can also happen if you train continuously for extended periods without taking a break. Alternatively, any sudden trauma can also cause this condition to develop. So, falls and injuries can result in tendonitis. Massage Treatment One way to fix this is with a deep tissue massage. By applying pressure and timed strokes to the affected area, the muscles and lower layers can speed up their repair process and help with the pain. If your tendonitis is due to an injury, it could also help to apply friction therapy to help scar tissue heal up and properly break down in places that are too tight. 2 – Hamstring Strain This injury is one of the most common ones experienced by those that partake in sports. If you overstretch or make a miscalculated movement, then you can end up pulling the hamstring at the back of your thigh. This will usually result in a tear that causes difficulty moving and causes discomfort. Causes One of the most common risk factors for this is an improper warm-up. If you don’t take time to do this, then you are more likely to strain tight muscles. You can also get this if you end up overexerting yourself or overusing the muscle. You should also be careful about straining a muscle that is already fatigued. Massage Treatment For hamstring strain, you can also use deep friction massage. This helps the scar tissue in your muscle fibres to start recovering with more ease and can help engage the muscle. If you use soft tissue massage, it can also help make the muscles less tight and can aid in blood circulation. This improves movement and recovery. 3 – Lateral Epicondylitis This common injury is sometimes called tennis elbow. It happens when the tendons between the forearm muscles and exterior elbow tear or get inflamed. Causes The injury occurs on the elbow and can be caused by overuse, overstretching, or sudden trauma. A tennis elbow can occur through improper movements, like swinging something too hard. Doing these motions repeatedly can strain the tendons and cause tennis elbow to develop. The same can happen if you try to overuse the muscle. Massage Treatment This type of injury can benefit from both friction therapy and deep tissue massages. These can help the muscle relax and alleviate tightness and inflammation. On top of that, improved circulation promotes the healing process. Conclusion Sports injuries can be very painful and hard to deal with. Thankfully, affordable physiotherapy has become more accessible. By using massage therapy, there are many ways to help improve the healing process and alleviate pain. Invigor Health fixes your pain and future-proofs your body. Stay fit and active—connect with us to get the best physiotherapy in Bondi.
Mistakes to Avoid When You’re Getting into Running
As we realize the importance of exercise to our health and well-being, more and more people are considering running or renewing their gym memberships to get started on their fitness journey. While running is a great exercise, you should also be aware that it has some risks of injury if you don’t prep your transition correctly. Being inactive and suddenly taking on running may not be a great idea. In this article, we will run you through some common mistakes people make as they get into running. What Inactivity Does to the Body Our bodies are designed for constant movement, with our heart and lungs being examples of muscles that need to stay active to function correctly. When you’re inactive, you are prone to a range of health issues like the following: The muscles lose mass Muscles become weak The body becomes less flexible and more prone to injury Other parts of the body may pick up the slack of the atrophied muscles When you’re entirely inactive and then suddenly take on something like running, your body needs time to adjust. Otherwise, you may be putting too much stress on muscles that are currently weakened. It helps to get a health and fitness check from a physiotherapist to help you figure out the amount of exercise your body can take. Running Mistakes to Avoid If you’re a first-time runner or getting back to running after inactivity, here are a few of the common mistakes you must avoid: Not Getting Proper Shoes Injuries resulting from wearing inappropriate shoes are common in running. These injuries happen as the impact of your foot hits the ground and sends vibrations up your leg, causing microtears in the muscles. It is essential to get proper running shoes to take the impact of running, allowing you to enjoy the activity without hurting yourself. You can go to a specialty shoe store and look for shoes that minimize the shock from running impact and protect your legs. Overexerting Yourself As you start running, you may begin experiencing a runner’s high. This high feels like it clears your mind and leaves you feeling buzzed. This is a reaction in the brain area responsible for pleasure. However, as you experience this runner’s high, you may not notice that you are pushing your body too far and injuring yourself. This can cause strains, sprains, and overuse injuries. Make sure to pace yourself and spread out days of intensive running with leisurely power walking. A Problem with Your Gait If you’re a beginner at running, you may not know that your running gait can actually cause problems. Most runners tend to overstride and land too far in front of them instead of landing on their mid-foot. This is called overstriding. You may do this thinking you are running faster or more efficiently. However, it actually adds resistance to the heels and uses more energy to run this way. This gait also puts your body at an awkward angle that affects the impact distribution up your leg. Lacking Warm-Up Warming up and stretching allows your muscles to expand, making them more resilient and preventing injury. If you do not warm up before you start running, you’re also risking leg injuries. Conclusion Running can be a gratifying activity with all its health benefits, but you have to get started the right way. These are a few mistakes that can leave you injured and unable to enjoy your running experience. If you are unsure how to get started, get in touch with a physiotherapist, and they can help you understand your body’s needs and show you how to get started with the proper exercise routine. Are you looking for affordable physiotherapy in Bondi? Invigor Health can help you run efficiently, confidently, and pain-free. Book your online session today!
Massage Therapy Techniques That Can Help Sports Injuries
Sports, as engaging and good for health as they may be, still make an individual rather prone to sustaining injury. Thankfully, sports physiotherapy exists to aid in treating these injuries and helping recovery. With the proper physiotherapy techniques, you can speed up your healing, reduce your downtime, and ease any pain and discomfort you may be feeling. With this, let’s break down some helpful methods for treating certain injuries you may sustain playing sports. 1 – Soft Tissue Release Soft tissue release is a technique that aims to break up and release myofascial and soft tissue restrictions that are often tightened up from working out or from having an injury. A therapist will manipulate your muscles and guide you through gentle stretches in order to ease up any congestion in your tissues and improve the elasticity of your muscles. These movements will help break up the soft tissue and help it regain normal flexibility and ease of movement. 2 – Deep Tissue Massage Deep tissue massage is a technique that aims to relieve pain and help heal sore muscles by breaking up tight and contracted muscles. The goal here is to relieve built-up tension that one can experience from certain injuries and overuse. The pressure applied with this technique may feel more intense, but the pressure is meant to alleviate tightness and soreness once the massage is done. It involves the use of thumbs, elbows, and thumbs to apply deep strokes, light pressure, various strokes, and kneading. 3 – Friction Technique This technique largely involves using circular movements to apply friction to affected areas. Using a gliding, rubbing technique that rolls over the skin’s surface, the procedure increases blood flow and loosens up tight tissue. This technique also helps break down scar tissue, relieve pain, and help in pain management. These are all very helpful, especially when you need to regain your range of movement. When Do You Need Massage Therapy? A lot of people are not sure when they should get a massage, especially if it is for sports-related injuries. First off, it is crucial to determine if you have an injury or if you are just sore from general movement. You can always get a massage for general soreness, but it’s good to get massage therapy for sustained issues. Suppose you have pain, tight or stiff muscles, reduced flexibility, spasms and cramps, limited range of motion, and reduced strength and flexibility, then it may be time to consider physiotherapy as an option. These signs are often caused by stress, injury, or intense exercise. And although it can be tempting to reach for pain relievers or over the counter medications, massage therapy work well to treat these ailments without ingesting anything. Conclusion The techniques mentioned above can be used for various issues that affect your knees, shoulders, and ankles. The way they will be done will depend on the affected area, but a licensed professional will know exactly what to do. Nowadays, you can access affordable physiotherapy so that you don’t have to be bogged down by your injuries. Invigor Health fixes your pain and future-proofs your body. Connect with us to get the best physiotherapy in Bondi.
Key Tips to Help Prepare Yourself for Your First Marathon
Many people who resolved to improve their health realize by the end of the year that they haven’t taken care of themselves. So, looking forward to the New Year, they set a goal to improve their health. One goal often people set is to complete a marathon in the coming year. If you are planning to run a marathon this year, and it’s your first time participating in one, this article is for you! Here, you will learn useful tips to better prepare yourself for the event. Key Tips to Help Prepare Yourself for Your First Marathon 1 – Enter the event early Planning to run a marathon is a great goal, but leave enough time to prepare yourself, especially your body. Give yourself at least three months to train, and be honest with yourself with regard to your training schedule. If you don’t dedicate enough time to preparing yourself, you may injure yourself or worse, and you may burn out during the event. You can sign up for the marathon online via the official website. 2 – Set a training schedule While you may have a good idea of how much time you need to spend running, you also need to set a training schedule as part of your preparation for the marathon. Having a training schedule in place allows you to stay on track and allows you to follow a training plan to properly prepare for the race. 3 – Find a Running Buddy Another great piece of advice for runners who are about to start marathon training is to find a running buddy to join you. Having a running buddy can encourage you to keep on running even when you feel too tired. It can also serve as a great motivation. 4 – Improve your core strength Besides improving your running fitness, you must also focus on improving your core strength. The core muscles can help improve your posture and balance while running, and they can also help reduce back pain. If you are not used to exercising the core muscles, your back could end up hurting after a couple of km. 5 – Use the Right Footwear for Running Using the right footwear for running will help reduce the risk of injury. Make sure that your running shoes are in good condition and that they are well-fitted. If you don’t mind spending a little bit more on your footwear, make sure that you choose the one that can be specifically designed for running. 6 – Build up your running endurance Building up your running endurance is one of the most important pieces of advice to make sure that you can finish the marathon. If you have been running for a long time and have been training yourself, you shouldn’t have a problem with your endurance. 7 – Dress Comfortably When running in a marathon, you must dress comfortably, without worrying too much about the style. It is best to wear light clothing that provides warmth, as well as a pair of running shoes that are appropriate to the weather during the event. Conclusion Although running is a challenging sport, you can enjoy it, even more, when you make yourself well-prepared. To guarantee your success in the event, you need to take care of your body and prepare yourself in advance. Follow the above tips, and you will surely be among the lucky ones who will complete the marathon in the coming year. Should you need a running analysis, come to Invigor Health. We offer physiotherapy that fixes your pain and future-proofs your body. Feel fit, active and pain-free for the long-term by contacting us today!
Common Running Injuries and How They Can Be Treated
Are you into running? It’s an excellent activity that can help boost your general well-being. You may simply run for fun, exercise, or compete as an athlete. If you have experienced running regularly, you would know that it is hard on the body and can cause minor aches and pains. However, if you do get injured from running, it can affect your routine as you will need to rest and ease away from running for a while. A whiny hamstring or a tender knee can make your run more difficult than how it already is. In this article, we will run you through some common running injuries and how you can treat them to get back on track as soon as possible. Pain in the Bottom of the Foot This condition is called plantar fasciitis. This is characterised by pain in the bottom of the foot from the heel to the arch. You will usually experience this discomfort when you get up in the morning and after you sit for a long time. This is usually caused by the following: Having a high arch in your feet or rolling your feet too far outward when running Having flat feet or rolling the feet too far inward when running Wearing worn down running shoes Wearing the wrong type of shoe without proper support Tightening in the calf muscles Transitioning from the treadmill to outdoor running too fast To treat this, you will need to decrease running for a while, stretch your calf muscles, and apply ice on the areas two to three times daily. For severe cases, you may take anti-inflammatory medications to ease the symptoms. Pain from a Heel Strike This condition is also called Achilles tendonitis. It is characterised by pain when you do a heel strike, when landing the foot on a curb, when running up the stairs, or when you’re suddenly changing directions. This is usually caused by excessively running hills or climbing stairs, tight calf muscles, flat feet, shoes without support, or overusing your running shoes. You will have to modify your training schedule, take physical therapy, use arch supports, and take anti-inflammatory medication to treat this condition. Runners’ Knee If you have pain beneath or around the kneecap that builds up gradually, it is most likely runners’ knee. This pain may be aggravated if you do squats or go up and down the stairs. This condition is caused by weak thigh and hip muscles and tight hamstrings and quadriceps. To treat these conditions, you will have to avoid painful activities and perform regular stretches to strengthen the hip muscles and hamstrings. Stress Fractures While it is commonly experienced in the shin, you may also experience stress fractures in the foot, hip, thigh, or pelvis. This is treated similar to shin splint injuries but more severe and require serious management. To treat this condition, your foot will be immobilised in a walking boot, and you will have to use crutches to allow the fracture to heal. For severe cases, surgery is required to prevent risking the other bones in the area. Conclusion Running is a great way to stay fit and healthy, but make sure you are equipped with the proper gear and have the correct posture to prevent injuries and unnecessary pain. Most of these injuries are caused by a poor running gait that puts more load in certain regions of the foot as you run. If you regularly run, it is best to have a running assessment done to ensure running properly without harming yourself. One of the best ways to prevent injuries is to start with slow and steady running. Walking first will increase your endurance, prevent you from having an injury, and give you proper time to prepare the body for running. Are you looking for the best physiotherapy in Bondi to help you assess your running gait? Invigor Health takes away your pain and helps prevent future injuries as you run. Get your running assessment today!
The Many Ways Physiotherapy Can Benefit Runners and Athletes
The knee is one of the most common spots for runners to get hurt. You may experience knee pain from an injury or overuse. That’s why you’ll want to speak with a licensed physiotherapist—they can identify the cause of your pain and recommend proper treatment. How a Physiotherapist Can Help Runners Physiotherapists are experts in biomechanics, or the way the body moves. They can identify the root of your injury and offer long-term solutions for getting you back to your normal running routine. They can also help with common running injuries, including: Shin splints Runner’s knee Plantar fasciitis Iliotibial band syndrome, and more Here are the other ways a runner can benefit from their service: They Offer Patients Personalised Services A physical therapist focuses on the patient and their condition. They will work with the runner to understand their background and their goals. Then they will offer a treatment program designed to help them become better runners. You can work with them to navigate a fitness program that meets your unique needs. They Help You Recover Faster Post-surgery rehab can be an incredibly time-consuming process. A physio can help you speed up the recovery period. They can also help prevent future injuries by working with you on different exercises and stretches. They Give You a Better Understanding of Your Body In addition to being an expert in biomechanics, a physio can help you understand how your body moves. The more you know about how your body works, the better you can keep yourself healthy. Try out different exercises and stretches to see what works best for you. They Help You Prepare for Your Next Race Running involves more than just the lower body. One of the essential exercises for running is the core, which includes the torso and the back. The physiotherapist can help with strengthening these regions of the body. They can also recommend specific exercises to use while running. Physios can also help you plan for your next big race. Have them design a training plan for you based on your previous races. They can turn your body into the perfect machine for running a marathon. They Help Prevent and Treat Running Injuries Runners are susceptible to many different types of injuries. Plantar fasciitis and runner’s knee are the most common issues. If you’re experiencing pain while running, you’ll need to see a physiotherapist. They will help you manage your pain and prevent further damage. Remember that injuries can never be fully prevented, as accidents can happen at any time. However, with the proper treatment and exercise, you can limit your chances of getting hurt. Recovery will be much easier, too, if you see a physio. They will work with you to develop a treatment program that helps you reduce your symptoms and get back to your routine. What Exactly Does a Physiotherapist Do? Physiotherapists are experts in helping their patients recover from an injury. They’re trained to help people of all ages with their biomechanical needs. Whether you need help with your posture or you’re recovering from surgery, you can count on a physio to help you—but what exactly do they do? Here’s a quick rundown of their responsibilities: Evaluate Your Pain Determine the Appropriate Treatment Work with You to Improve Guide You Through Your Recovery Make Sure You’re Comfortable Refine Your Exercise Program Conclusion If you’re a runner, you’re susceptible to a whole slew of injuries. That’s why it’s essential to see a physio if you’re experiencing pain. Getting the proper treatment is one of the most important things when you’ve been diagnosed with a running injury. A physio can help you treat your injury and get back to your routine. If you’re interested in treating your knee pain, you’ll want to book an appointment with a physiotherapist in Bondi Junction. At Invigor Health, we offer physiotherapy that fixes your pain and future-proofs your body so that you can return to your normal routine. Contact us today!
Ankle Sprains and Fractures: How to Tell the Difference
Ankle injuries are one of the most common bones and joint injuries for athletes, weekend warriors, and those of us just walking through different daily activities. Many people assume it is easy to tell the difference between a fractured bone and a joint sprain because they share many symptoms. However, sprained ankles are difficult to identify because they share many of the same symptoms as a fracture. Therefore, it is often hard to know what is causing your pain. This is why we thought it would be useful to put together a brief article discussing this subject. If this is something that you’re interested in learning more about, read on as we discuss the differences between ankle sprains and ankle fractures. What’s the Difference Between an Ankle Sprain and an Ankle Fracture? Your ankle is a complex joint that connects the bone in your lower leg (the tibia) to the bone in your foot (the talus). Three other smaller bones (the fibula and two small bones next to it) provide additional stability. This joint is in charge of helping you move, and any damage to it might cause pain or disrupt your movement. Both ankle sprains and ankle fractures result from potentially similar activities, such as tripping or falling, but they differ in that a sprain occurs when the ligament is damaged, whereas an ankle fracture requires fracturing the bone. How Can You Tell If It’s a Sprain or a Fracture? Both ankle sprains and ankle fractures can cause pain, swelling, and bruising. In addition, it may be difficult to put weight on your injured foot, especially if you have sprained or fractured your ankle. To determine the difference between a sprain and a fracture, you should consult an ankle expert. A medical professional will use physical evaluation and X-rays and/or a CT scan to identify the injury. Here are some symptoms you should look for to determine whether your ankle injury is a sprain or a fracture: Signs of an ankle sprain Ability to walk on your injured ankle Mild-to-moderate pain Ankle instability Some swelling and bruising Signs of an ankle fracture Inability to bear weight on your ankle Moderate-to-severe pain Swelling and bruising Deformity of the ankle When Should You Consider Seeking Medical Attention? If you think your injury is just a sprained ankle, but the swelling has not gone down in a few days or if it hurts to walk after resting for a few days, seek medical attention as the issue may be more serious. Severe pain in your ankle, or the inability to walk at all, means you should not wait to seek medical care. Ankle fractures and sprains can cause serious and debilitating complications, which can be cured only by following the right procedure. Treatments are available for your successful recovery that are provided by trained ankle specialists. This ensures that you will get back on your feet and back to your daily routine as quickly as possible. Conclusion We hope this article proves to be useful when it comes to helping you differentiate these two injuries. Knowing and being able to spot the difference will save you from more serious injuries, as you’re more likely to consult a medical professional once you know that something is wrong. Be sure to keep everything that you’ve learned here in mind so that you can make the most informed decisions that will help you take better care of your body. Invigor Health is a massage therapy clinic offering affordable physiotherapy in Sydney. Our goal is to provide high-quality services to help people get over their body pains in the safest way possible. Meanwhile, we also offer a holistic health and fitness check and do a movement screen to see which aspects we can further help. Book physio in bondi junction online on our website today and visit our clinic near you.
What to Know about Marathon Training and Health Assessments
To prepare for a marathon requires intense preparation, dedication and skill. Planning the race-day decisions is also an important part. Following a few guidelines can help you restore balance to your body. In turn, the race will be a much better experience as a whole. Preparation Three weeks before the marathon, run a long distance at a comfortable pace. This is your last long run. It takes this long for the training-induced muscle damage to resolve, so adding one more long run could hurt rather than help you. You will gain minimal benefit and could develop “dead legs” during the marathon. Two weeks before the marathon, reduce your mileage by 25% to 50% compared to the previous week, and cut this in half a week before the race. The final two weeks before a race do not exist to make up for missed workouts. You cannot undo missed training. You are ready for the race if you trained throughout the entire period leading up to it. One thing you can do to prepare your body for a race is to taper your running schedule during the week prior. That way, you will be able to run faster with less effort. Even if stress prevents you from sleeping well the night before the race, you will still be able to get a full week of rest before the race, which combined with two or three days of hard training, should be enough to prepare your body for the race. Pre-Marathon Food and Drink The day before the race, drink a lot of water and eat a diet rich in complex carbohydrates, such as breads, rice, pasta and starchy vegetables. This will optimize your hydration before you hit the start line. Stay away from foods with a lot of fat, such as steak and other meats and nuts and seeds. This will reduce the amount of cholesterol your body produces and help you hydrate better. Stay away from salt for the week prior to the race and on race day. This will reduce the amount of water your body retains, which will help you hydrate better. Health Assessment Running 26 miles in one go is no simple task for your body. Most people who run marathons have never run more than one in their lives. They need to get a health assessment before they start training for a marathon. Generally, we put our health on the back burner. In fact, one study in the UK suggests that we’re among the worst-off when it comes to being proactive about our health. This can lead to lots of problems going unnoticed, treated too late, or altogether ignored until something dangerous happens. Going on a marathon will take a lot out of your body. It’s important to make sure it’s in the right shape to do just that! Conclusion Training is an important aspect for many facets of life, including marathons. It’s key to prepare well, including paying close attention to food and drink. What’s just as important is to get health assessments. Are you seeking sports physiotherapy in Bondi Junction? Drop Invigor Health a line today! We offer services that help fix any pains and future-proof the body!