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I just finished up my winter run with my son and my dog.
While I was running I started thinking about the number one mistake that run leaders make with their clients when it comes to running injuries.
I will get to the number one mistake, but first let me give you a little background.
Running is one of the most popular recreational activities amongst adults but most will have to stop due to an injury. Along with a solid running program that prevents over training, there are a number of key exercises that a fitness professional must include in a recreational runners program in order to keep them running injury-free. In the corrective exercises for running injury-free webinar, the fitness professional will learn assessment techniques and exercises to keep their clients running injury-free.
What you will learn in the Corrective Exercises for Running Injury-free webinar:
- Learn postural dysfunctions that lead to running injuries
- Understand how which movement assessments can be used to help keep runners running
- Discover the key exercises that a runner must perform in order to run injury-free
CONTINUING EDUCATION CREDITS: 1.0 BCRPA CEC
Note – If you can not attend the specific, registrants will be given a personal copy of the recorded webinar.
INSTRUCTOR:
Rick Kaselj specializes in exercise rehabilitation, post-rehab, active rehabilitation, exercise therapy and corrective exercise. He works in one-on-one and group rehabilitation settings, training people who have been injured at work, in car accidents and during sport activities. His clients and group exercise participants include a wide variety of individuals from healthy and special populations. Rick has given over 233 presentations to 4531 fitness professionals and consumers across Canada while continuing to work in rehabilitation centers, physiotherapy clinics, fitness clubs and personal training studios. Rick recently completed his Masters of Science degree focusing on corrective exercise and therapeutic exercise for the rotator cuff. To reach Rick or learn about his exercise rehabilitation courses please visit http://www.HealingThroughMovement.com
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I had a running client that was wanting a tibialis anterior stretch because he was feeling a lot of tightness in his shin.
I showed him how to modify the good old quad stretch to be a tibialis anterior stretch.
The tibialis anterior gets tight in people that walk, run and hike so it is an important area to stretch.
Let me go through how to turn the good old quad stretch into two effective stretches for the knee and runners.
The good old quad stretch focus on rectus femoris and the new quad stretch on tibialis anterior.
- grab something for support in order to eliminate balance so you can end up focusing on the stretch
- lean your weight onto one leg
- grabbing the forefoot
- pulling the heel towards the seat
- now move the knee back a touch
- you are looking for a stretch in the quadriceps or the rectus femoris
- take your footwear off
- lean your weight onto one leg
- shift your hand position more towards the toes and pull your toes back
- bring the heel towards to the seat
- then bringing the knee back a touch
With the toes pulled back, you get a tibialis anterior stretch and a rectus femoris stretch.
If the stretch ends up being to strong of a stretch, I can bring the knee more forward and just focus on the tibialis anterior stretch.
Now here is a video where I go through the two quadriceps stretches. The first one focusing on a rectus femoris stretch and the second on a tibialis anterior stretch.
==> CLICK HERE for the tibialis anterior and rectus femoris stretch
If you are looking for more stretches to help your running clients, I would recommend attending these courses for fitness professionals:
Exercise Rehabilitation of the Knee
That is it for now.
Rick Kaselj, MS
I got an e-mail from a fitness professional that was looking for some suggestions on Achilles tendonitis.
She was off to Italy for a few weeks and had to do a lot of walking and did not want Achilles tendonitis to slow her down.
Great question, the catch was, she wanted suggestions other than stretching, icing and massage.
Hmmmm?
Here you go Janice.
I saw a massage therapist once and she recommended if I wanted to do self massage, to use a little olive oil.
My parents are Croatian and they love olive oil. They go threw about 1 liter a week.
Yes, just my mom and dad.
Yes, 1 liter.
While growing up, they never taught me to massage with olive oil. If you are going to Europe, it maybe and interesting thing to try. I know the olive oil is amazing in Italy.
Let me get to my point, self massage is huge. It would be nice to have access, time and the funds to get a massage every day for your achilles tendon. For most of us, it is not possible. If you have Achilles tendon issues, I recommend self massaging your calf (Gastrocnemius). I recommend you spend one to two minutes massaging different parts of the calf looking for sensitive areas and using the self massage to help with the circulation to those sensitive areas.
The self massage is based on what I learned in Bill Huhn’s Understanding Trigger Points to Overcome Pain course.
Your shoes maybe part of the problem. If you plan to do a lot a walking in a day and your Achilles tendon is bugging you, you may want to add a little heel lift under the shoe insole.
When I was hiking across the USA, I did this with a piece of cardboard. It was low tech, cheap and did the trick. Another idea to change your shoe insoles so you have more of a heel lift. This will decrease the load and stretch on the Achilles tendon.
I learned this when I was hiking for 5 months. When I was not hiking, I was sitting. Doing a half marathon a day hiking was a challenge but adding to the stress on my Achilles tendon by standing when I did not need to, put even greater stress on it.
If your Achilles tendon is bugging you, do less standing. Get off your feet and sit down on a bench, chair, the ground, on a rock or a hoarse.
If you or any of your clients have ankle and foot issues, I go threw an extensive list of exercises to help overcome the most common ankle & foot injuries in the Exercise Rehabilitation of the Ankle & Foot course.
I think that it is.
Have a great day.
Rick Kaselj
Heat waves are hitting metro Vancouver. Even with the heat on, it is important to get outside and stay active. This is important to keep the summer barbecue weight gain off, to get your vitamin D and to escape to the great outdoors for a break from reality. While outside in the sun, you maybe taking the steps to keep yourself safe during a heat wave but what about your children that you are running with.
Children maybe tucked away in their stroller, hanging on for deal life as you run down the street. You may think they are okay in their shaded stroller or do they feel like a dog in a car park in the summer heat with the window open a crack. Here are four keys to keep your children safe and happy when running with you in a summer heat wave.
Often times their feet hang out at the bottom of the stroller. Make sure you lather up their legs and feet with strong suntan lotion in order to prevent a bad sun burn and a night without any sleep.
Just like parents, kids like the top down. When the sun it out blazing, keep the top up. This will keep eyes, skin and bodies happy. Plus it is easier for them to fall asleep while dad is doing all the work.
Make sure to bring two kinds of drinks that they can drink and make sure they are cool. Just watch how much sugar they get or they may get out of the stroller and starting running past you.
Load up a refreshing squirt bottle that they can spray on themselves and you. This a nice way to keep refreshed and to keep the run fun. Just make sure the your kids just spray themselves or you. If not they may start a water fight with people you pass by.
The heat is on but this is not the time to hide away in the basement. It is important to still get outside and exercise. When you do go outside to run with your kids remember to keep them safe and to have fun by slimming them up with sun goop, keeping the top up on the stroller, to bring them a cold one and bring the mist maker. Now get out there and run!
P.S. – If you are a runner and looking to run injury free make sure you have a look at the upcoming course, Injury-Free Running. Click Here to get details.
- Rick Kaselj
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