The Dublin Marathon runs its course in less than two weeks on the streets of Dublin City with 20.000 people expected to take to the starting tape. The annual 26.2 mile race is a testament to the enduring boom in distance running and in fitness in general in our country. The number of people pounding the roads of Dublin in preparation is something to behold, all with varying shapes, sizes and ages. Although the race shows mixed demographics, the same tips and advice should be taken on board in order for each competitor to reach their goal of completing the race. With that in mind, I have put together a stretching programme that can be done pre or post training that will help you care for potentially problematic areas -
Calf Stretch - 2 sets x 30 sec hold
Calf Foam Roll - 2 minutes
Anterior Compartment Foam Roll - 2 minutes
Hip Flexor Stretch - 2 sets x 30 sec hold
Hamstring Stretch - 2 sets x 30 sec hold
Quad Stretch - 2 sets x 30 sec hold
Below are some of the most common running injuries – and how to rehab them –
Achilles Tendinits – Ice the area, stretch and strengthen calve muscles , pool running or elliptical running can help as area recoveries.
Iliotibial-band syndrome – Rest for a day or two and cut back on mileage. Strengthen the hip abductors with lateral side steps, mini band squats, split squats.
Plantar Fascitis – Ice and rest underside of foot. Gentle massage with tennis/hockey ball. Pool running /elliptical work also advised.
Runner’s knee – Avoid downhill running to reduce pressure on the knee. Look to strengthen quadriceps through various squatting exercises.
Shin splints – Alternate with bike, pool run or swim. Ice shin twice a day for 20 mins. Release area using a tennis/hockey ball or roller. Calf, Hamstring, Quad flexibility work also advised.
The aforementinoned injuries are the most commonly seen running related injuries and should be assessed and treated by a Chartered Practitioner. To avoid these follow a comprehensive warm up & warm down programme. I hope some of the advice in the blog can help you along your way to complete your Marathon goal!
A Chartered Physiotherapist is an integral member of a team dealing with the prevention and treatment of musculoskeletal disorders. If you need advice, a physiotherapy assessment or treatment, contact our Chartered Physiotherapist Eric @ firstname.lastname@example.org.