10 Alternatives to Running When You're Injured

Sometimes injuries are a blessing in disguise.  They force you to re-examine your training style and open you up to other possibilities in the way you go about doing things. 

Unfortunately running injuries are common and being forced into a lay off for a few weeks/months can be quite daunting.  Being told you can't run can be a serious blow to a runner's sense of self.  You suddenly realise how addicted you are to the physical and emotional payoffs that running brings. 

Most runners tell me that there is nothing else quite like the endorphin buzz that running gives you.

Why runners are vulnerable to injury

One of the downfalls of running is that it's very repetitive and demanding on certain parts of the body that are vulnerable to overload.  Common areas include: knees, hips, ITB's, achilles, calf muscles and hamstring issues. 

Most runners generally have very good pain thresholds.  This comes as a blessing AND a curse.  Niggles that are ignored over a long period of time tend do have a tendency to develop into something more serious. 

If you are in pain, there is a good chance your Physio will recommend taking a short break from training to allow your tissues to recover and heal properly.

To help you get through your injury, try the following exercises, which are designed to:

1.  Maintain your cardio-vascular fitness

2.  Encourage blood flow and oxygen to assist the healing process

3.  Re-build your foundation so that you come back better and stronger that before

DISCLAIMER** Of course check with your physio to get the green light before trying any of these exercises**

Nutritious Movement

If you compare exercise to eating, running is like eating dessert and your foundation exercises (below) are like your main course. 

It's not healthy to only be eating dessert - running should be a part of wide base of 'nutritious movement'. 

This approach will sustain you and help you find longevity in your running career. 

1.  Swimming

We all know the benefits of getting in the water: the non-weight bearing movement of your body that helps decompresses the joints and allows you a full body workout without the stress of gravity wearing on your body. 

Try and build up to some intervals, for example 10 x 100m.  This will really help optimise your breathing and cardio-respiratory performance.

Even if you don't like swimming, just being in the water will be beneficial, assisting recovery.  Standing in the cold water at the beach in the middle of winter is refreshing and surprisingly therapeutic. 

2.  Kettlebell Strength Workout

A solid kettlebell workout is the closest thing I've come to experiencing the high that matches up with a good run.  Everyone should own a kettlebell or two.  If you have never tried, find a good personal trainer and get them to show you the basics over a few sessions.  Try swings, squats, lunges and other variations to get your body moving and re-build your capacity. 

3.  Pilates

Research tells us the biggest risk factor for an injury is a previous injury.  Pain and injury leads to compensatory movement patterning that helps us get through the short term but isn't an ideal long term solution.  Pilates help you to learn the principles of dynamic core alignment, so you will create a solid foundation that naturally leads to optimal performance in sport and life. 

Term 3 Pilates kicks of July 26th - Reserve your place here

4.  Stair workout

Stronger glutes = better running and lower risk of re-injury.  Stairs will also send your heart rate sky rocketing, boosting your VO2 max.

5.  Hiking

Hiking some trails in the great outdoors has a few benefits for runners:

• build better balance on uneven terrain

• breathe some fresh air

• learn how to 'slow down' and enjoy the scenery

• get to know your running friends better - talking is easier when you're not struggling to breathe!

6.  Boxing

Stressed?  Angry?  Let your fists do the talking.  Boxing will challenge your cardio-vascular system like nothing else.  Working with a trainer will quickly fine tune your power and precision and bring an intensity to your workout that may rival your running training.

7.  HIIT (High Intensity Interval Training)

Try something like the 7 minute workout or ask your local personal trainer to design you a program.  Add a challenge by using a foam roller or Swiss Ball to your workout.  Try a combination of burpees, squats, step-ups and mountain climbers for starters.

8.  Yoga

Reset your fundamental movement patterning, connect with your breathing and jump start your healing process by activating the para-sympathetic nervous system.  Most runners could benefit from finding a little bit more flexibility.  Restorative / yin yoga is particularly recommended for runners to keep their bodies balanced.

9.  Stand-Up Paddle-boarding

Stand-up paddle boarding is an ideal way to strengthen your core (obliques in particular that are important for runners) and also gives your quads a nice burn.  Also will improve your balance (especially if you find some fun waves to have a go at!).

10.  Elliptical / Cross Trainer

Minimal weight-bearing, using the elliptical machine is an nice way to get your blood and oxygen flowing.  It's also an easy way to keep an eye on your heart rate and push some challenging intervals sessions...crank up the resistance!

11.  Bonus Tip: Avoid Cycling

Despite it's popularity, I DON'T advise cycling as a good alternative to running as cycling strongly activates the hip flexors, and can mess up your muscle balance around your hip, knee and lower back. 

I would advise your to either choose cycling or running as your main form of exercise.  If you are triathlete, there are some specific exercises you can do to help reduce the negative effects of cycling.  You can email directly dan@kinfolkwellness.com.au and I will give you the details.

Over to you...

What form of exercise have you found most beneficial when you can't run? 

I'd love to hear your thoughts below.

3 Tips To Running Without Knee Pain

Knee pain is really common among runners (about 40% will experience in a given year). 

So...rather than ignoring it and hope its goes away...here are 3 simple tips to help you keep your knees tracking smoothly and efficiently :

1.  Increase your cadence

Research suggest a small increase in your cadence (increasing step frequency by 5%) leads to a decrease in ground reaction force. 

Essentially, shortening your stride takes the stress off your legs and taps into your 'spring system' that is more efficient and less impact on your knees. 

The average runner's cadence is approx 160 steps per minute, and the research shows increasing to 170-180 can make a big difference.

Be warned though, this style of running will put a greater load on your cardio-vascular system - so you may need to keep an eye on your heart rate and take breaks as needed.

Download free Metronome App here

Some GPS watches track your cadence.

Otherwise you can download a free metronome to help you.  I like to use the metronome for a few minutes at the start of a run to help get my rhythm in place...starting at 170bmp and then up to 180bmp for a few minutes.

2.  Strengthen your glutes

"Strong glutes makes everything better" - Perry Nickelston

The glutes are the main protectors of the knee.  When they become weak or inhibited they allow excess pressure on the knee joint and the muscles that surround it such as the ITB. 

When running, the glutes should take most of the load.   The gluteus maximus is the biggest and most powerful muscle in the body.  But in the presence of pain, injury or excessive sitting it 'switches off' and other muscles are forced to compensate.

Here are some of our favourite exercises to get your glutes back online and functioning:

• clam

• bridge

• single leg bridge

• reverse lunge

• squats

• split squats

If you think your glutes might need some work...then you should join our weekly Pilates class...click here to reserve your place (spots are limited). 

Bridge:  Tuck the pelvis under lift your hips - look for a straight line between knees, hip and shoulders.  Breathe and relax the shoulders.  Hold for 1 minute x 3 sets.

3.  Foam roll AFTER you run

The muscles in your legs have to work pretty damn hard during a run - absorbing up to three times your body weight every time you land. 

Muscles such as the outer quads, ITB, calf, hamstrings and adductors can get tight and knotted up and have a lot of trouble relaxing back to 'normal' after a hard run. 

This tightness can lead to increased pressure on the patella (knee cap) and cause ongoing tracking issues with the knee. 

A quick full body tune-up can be completed in less than 90 seconds (see video below) and help iron out tight spots around the knee.  

Of course, if you are tight in a particular area, you should spend longer working out the knots.

Is Pain or Injury keeping you from being as active and healthy as you want?

3 Keys To Usain Bolt's Success

Usain Bolt is one of the fastest athletes the world has ever known.  His success at the Rio Olympics is reinforcing his legendary success and his consistency proves he is worthy of greatness.

Having read his autobiography recently, Faster than Lightning: My Autobiography I wanted to share with you a few points about what has lead to his amazing success:

1.  Good foundation

When he was a kid growing up, Bolt was always on the move, running around, exploring his environment in the Jamaican back country. 

In his book, he states he was a hyperactive child, and his parents were so worried about him they took him to see a doctor!  His incredible movement literacy developed at an early age. 

Bolt writes, "There was always somewhere to play, always somewhere to run and always something to climb.  The woods delivered an exercise program suitable for any wannabe sprinter, with clearings to play in and assault courses made from broken coconut trees."

“Forget sitting around all day playing computer games like some kids do now; I loved to be outside, chasing around exploring and running barefoot as fast as I could””

Complimenting all of this physical activity was a diet high in fruits and vegetables - that he would often eat straight from the tree.  "I never went hungry because it was a farming community and we lived off whatever grew in the area, which was a lot.  There were yams, bananas, coca, coconut, berries, cane, jelly trees, mangoes, oranges, guava.  Everything grew in and around the backyard."

2.  Bounces back from injuries

Injuries were a constant battle for him.  Early in his career, his doctor diagnosed him with scoliosis of the spine.  He was prescribed daily physiotherapy stretches and worked with a masseuse to help correct his posture - sometimes even before and after his training sessions. 

He also had numerous injuries to his hamstrings, very common for a sprinter, and had to go through lengthy physio and rehabilitation to get him back on track.  As part of his conditioning, he spent a lot of time working on his core - up to 700 sit-ups per day!

““If I was going to be a top runner, my core muscles had to be strong so I could generate serious power in my legs as I burned around the track. But doing them was tough.””

Bolt found a way to seek the positive from his injuries.  He writes, "There's something the training manuals don't tell an athlete about injuries in track and field: they're about self-discovery as well as recovery; learning the mind is as important as understanding the body.  Pain thresholds, patience and inner strength are things that's can't be found in a running magazine."

3.  Doesn't take himself too seriously

Usain Bolt seems to have perfected the balance of the professional demands of an elite athlete with a real sense of play.  He loves his fast cars, dancing and knows how to have a good time.  Supreme confidence in his training and his body leads Bolt into a relaxed state of mind that helps him get into the zone.

Here's Usain dancing to the Proclaimers at a race meet:

His balanced approach also extends to his diet - he doesn't follow any strict dietary practices and has a weakness for chicken nuggets. 

He writes, at the Beijing Olympics he didn't like any of the local food.  "At first I ate a box of 20 for lunch, then another for dinner.  The next day I had two boxes for breakfast, one for lunch and then another couple in the evening, I even grabbed some fries and an apple pie to go with it.  By the times the games ended, I must have eaten around 1,000 chunks of chicken. 

“Man, I should have got a gold medal for all that chowing down.” ”

One of his team mates eventually introduced him to 'Thousand Island' dressing that he added to salads to balance things out a bit.

How To Start A Running Program: 7 Tips To Staying Injury Free

This is a 6 week "start running" program.  It will get you from the couch to 10km.  I'll give you some tips on how to start, how to stay injury free and also include a detailed 6 week running plan. 

WE ARE MEANT TO RUN

As a species, we are designed to run, move and be active every single day.  As the Homo Sapien evolved around 2 million years ago, our ability to cover long distances (around 20km on a regular basis) gave us a huge evolutionary advantage.  We were able to hunt animals efficiently and cooking the meat helped us develop strength and stamina as well as our brains. 

If we are meant to run, then why do so many runners suffer from injuries?

WHY 90% OF RUNNER'S GET INJURED

The truth is, running is the most challenging, high level activity you can ask of your body.

Running efficiently and pain free comes on top of a foundation of adequate flexibility, core strength and movement efficiency.

After 20 years of studying human movement, I can say very few of us have the natural foundation to run efficiently.

In the modern age, due to pain, injury, stress and too much time sitting and driving, we are losing touch with our bodies and what it means to have a good physical foundation.  Movement compensations and imbalances have become the norm. 

Physical therapist Gray Cook states you don't want to put fitness on top of dysfunction.  In other words, Move Well, then Move Often.

The thing is, in the short term you can still get by with a less than ideal foundation. 

You will be able to run because your amazing body works out a way to get the job done.  The problem is, the compensations have a limited time span before they burn out and pack it in.  Then you are really stuffed - you're in pain and you can't keep running anymore. 

Now you have 2 choices:

(1) Accept that "running is not good for you" and avoid it the rest of your life; or

(2) Learn about how your body works and set a plan to achieve your goals.

The good news is that you can learn to fine tune your body to prepare it for running.  You need to be smart and listen to your body - and have patience and dedication.  You can overcome your weaknesses and actually turn them into strengths. 

7 STEPS TO STARTING A RUNNING PROGRAM AND STAYING INJURY FREE

(1) Take one step at a time. 

Rome wasn't built in a day and either is a good foundation.  Be disciplined, stick with the program, but above all else, listen to your body.  Don't skip steps.  Load management is crucial.  Many running injuries can be traced back to pushing beyond capabilities too soon in a program.  A general rule of them is to not increase your mileage more than 10% per week. 

(2) Get yourself a heart rate monitor/GPS watch. 

You can get a basic model for under $200.  This will help you to get to know your body and also avoid over-training.  I recommend the Garmin.  Read more about using heart rate monitor here.  Seeing your progress over six weeks is great motivation. 

(3)  Eat well. 

When I was training for the New York marathon last year, I was given the advice "nutrition is key".  Food is fuel and you will feel much better when you cook fresh food at home.  Focus on slow release carbs such as sweet potato, along with enough good quality protein and vegetables. 

(4) Get yourself a team of health care professionals.

Chances are at some stage, you're body is going to develop some niggles.  Getting them addressed early will likely keep you functioning more efficiently with less pain.  Physio, massage therapist, nutritionist and chiropractor will all help keep you balanced and functioning optimally. 

See our links page for people we recommend. 

(5) Invest in a good pair of running shoes. 

Go to a running store and get them to check your running style.  According to Rob Robinson, a running coach at the South Australian Road Runners Club, you're better off buying two pairs and you can rotate between the two. 

(6) - Do the 7-minute workout regularly.

The perfect cross training and very time efficient.  Doing a few rounds twice per week will help develop strength in your core and gluteals; important for running. 

(7) Run softly. 

Research shows landing on the mid-foot helps improve shock absorption, decreasing the risk of injury.  Think about making as least noise as possible as your feet land. Check out the book Chi Running, which goes into more depth about how to run more efficiently.  Learn to use gravity and your body's natural elasticity to improve efficiency by 30%.  

You could also try a metronome (free download to your phone).  Match your step to the beat (170-180 steps per minute is the most efficient cadence). 

COUCH TO 10KM PROGRAM

This program is designed to run 3 days per week, allowing days in between for recovery.  Alter the days to suit your schedule.  Don't worry about running the whole distance.  Walk and jog as needed.  Always listen to your body!

Tuesday - Tempo Run (T)

This is a moderate-high intensity run.  Keep your heart rate between 70-80%.  These runs will improve the ability of your muscles to convert oxygen to fuel your body.  Warm up before by walk/light jogging for 1-2km.

Thursday - Sprints (S)

Warm-up by walking/gentle jogging for 2km.  These sprints are high intensity, you're heart rate should be between 80-90%.  Use your arms to power your core. Take 2 minutes rest break between each sprint.   These sprints will build power in your legs, as well as improving running efficiency.  If you've never run before or are getting back after an injury - take extra care with easing back into these sprints.

Sunday - Long Run/Walk (LR)

The long run/walk is going to help you build aerobic endurance.  You are going to build stamina and resilience in the muscles, joints are bones.  This is a low-intensity run i.e. keep your heart rate under 70%.  Take walking breaks as often as needed.  As you progress through the weeks, you should be able to do more running and less walking.

AFTER YOUR RUN
Cool down with a few simple stretches.  When you get home, spend 5-10 minutes on the foam roller working over the calves, hamstrings, ITB, quads, adductors and upper back.  If you live near the beach, walking in the water can be a great way to finish a run.  Ice any hot spots for 10 minutes after your run.  Hydrate properly and have a good meal with protein and carbohydrates.

Quads stretch

Calf stretch

DAYS OFF

- Cross training - yoga, pilates, swimming, cycling, 7 minute workout

- Hydration and eating well is important.

- Body work - physio/massage/chiropractic for maintenance.

- Take time to relax. 

So that's our 6 weeks plan to get you running 10km. 

Please give it a go, have fun and remember to listen to your body. 

In the words of Rachel Hunter, "It may not happen overnight, but it will happen".

Thanks to Rob Robinson for contributing his expertise and for more info about joining a start running group in Adelaide, please see the South Australian Road Runners Club Website.

Let me know how you go in the comments box.

Are you interested in an online consultation?



References:

The Story of The Human Body, Daniel Lieberman

Trigger Point Manual, Travell and Simons

Chi Running, Danny Dreyer

Get To Know Your Muscles - TFL (Tensor Fasciae Latae)

Author: Daniel O'Grady is a Physiotherapist in Adelaide, Australia.

Most people know about their ITB (Ilio Tibial Band)  that runs on the outside of the thigh; but not as many are familiar with the strip of muscle that joins the upper part of the ITB to the pelvis. 

This small muscle is known as the TFL (Tensor Fasica Latae). 

“If you’ve ever had problems with your knee, hip, lower back, calf or achilles, chances are you have some unresolved tightness in your TFL.”

QUICK ANATOMY REVIEW:

As you can see in the picture, the ITB has upper attachments to both the gluteals and the TFL.  Any dysfucntion/weakness in the glutes means that the TFL needs to work proportionally harder.  Gluteal inhibition is common - especially if you spend a lot of time sitting.

PALPATE THE TFL ON YOURSELF:

To feel the TFL, place your finger on your front of your pelvic bone.  Slowly move down and to the outside of the thigh until you feel a ropey muscle that is the the width a finger.  It may be tender to touch.

FUNCTION:

The TFL is a hip flexor, abductor and internal rotator.  It works in conjunction with the gluteus medius and gluteus maximus to stabilise the leg during the stance phase of walking and running.  The TFL anteriorly rotates your pelvis.  Functionally, the TFL is part of the Lateral Line and the Spiral line, according to Thomas Myers in his book Anatomy Trains.

The Lateral Line

The Spiral Line

SYMPTOMS:

Overload of the TFL can lead to pain and tightness in the front of the hip.  Very common is also pain and tightness in the outer part of the knee and into the ITB.  This is most noticeable when walking or up and down stairs/hills. 

Other symptoms:

• knee and hip pain (especially outside)

• the lower back and SIJ

• upper back

• calf and achilles

As the TFL pulls the head of the femur bone forwards, chronic increased tone is one of the prime causes of hip osteoarthritis and degeneration. 

HOW THE TFL BECOMES OVERLOADED:

The TFL becomes overloaded with repeated use in the following situations:

• excessive sitting, driving, kicking

• walking and running (especially uphill and downhill)

• cycling, swimming, kayak/canoe

• meditating crossed legged in lotus position

• sleeping in the fetal position

• standing with a swayed back and wearing high heels too often

TREATMENT:

Physiotherapy assessment will involve a comprehensive movement assessment to determine the cause of your TFL issue.

“Short term treatment such as soft tissue massage and dry needling is very helpful, while long term building gluteal and core strength is critical to prevent a relapse. ”

TRIGGER POINT DRY NEEDLING:

Tightness and shortening of the TFL responds well to dry needling, which can de-activate the trigger points (knots in the muscle) that can form in chronic cases.  The benefit of dry needling is that it can reach the deep fibers of the muscle and lead to a quicker resolution of symptoms.  Dry needling is certainly an unusual feeling, but definitely beats 15 minutes of deep painful massage in that area.

SELF-CARE TIPS:

• apply heat to the front of your hip 10 minutes each day

• avoid sitting cross legged

• avoid walking and jogging uphills and on sloped surfaces in the short-term

• ensure your shoes are not overly worn

• sleep on stomach or side with pillow between knees

• when running - avoid over-striding and endure proper warm up and cool down

• use cruise control on long car trips to stretch the legs

GRADED EXERCISE PROGRAM TO ADDRESS TFL OVERLOAD:

PART 1 STRETCHES:

FOAM ROLLER ITB

Regulate the pressure with your arms and top leg, so pain is less than 5/10.

FOAM ROLLER QUADS

Go harder along the quads. Keep breathing!

HIP FLEXOR STRETCH

Feel the stretch in the front of your hip as you tuck the pelvis under gently

FOAM ROLLER TFL

Angle your body across the TFL and roll it with medium to light pressure

PRONE EXTENSION COBRA DECOMPRESSION

Relax on your forearms, let your hips release at the front. Breathe through the diaphragm

PART 2 STRENGTHENING:

The goal is to strengthen and support the muscles around the TFL

BRIDGE

Feel a stretch in the front of your hips while your glutes activate in the back of the hips

CLAM SHELL

Ensure hips stay facing the front and you feel the gluteus medius (back of the hip) activating

SINGLE-LEG BRIDGE

Keep the bridge high as your transfer your weight to each side. Keep activation through the glutes

PUSH-UP TO SIDE-PLANK

Activate the obliques as you twist into side plank. Try x3 on each side.

PLANK

Feel the abdominals support your body. Hold 30 seconds. Keep breathing!

PART 3: POSTURE / NEW MOVEMENT PATTERNS

“For many people, the TFL becomes the muscle that is always switched on and over-active.

Try these movements, focusing on keeping your core and gluteals engaged. ”

STANDING PELVIC-TILTS

Use the abdominals to gently tuck the pelvic under. Keep the shoulders relaxed and breathe through the diaphragm. x10 per hour.

STANDING HAMSTRING CURLS

Keep the pelvis tucked under and abdominals engaged as you bend the knee by activating the hamstring. Keep the knees aligned during the entire exercise. 3 x10 each side.

REVERSE LUNGE

Feel the stretch in the front of your left hip as you stretch back and drop the knee towards the ground. Keep your spine straight while gently tucking your pelvic under. x10 each side.

SIT TO STAND SQUATS

Focus on activating the glutes and core as you come up into standing by gently pulling your pelvis under.

Stick your butt out as you slowly sit down, keeping your feet and toes in contact with the ground. Repeat 3x10

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