Irish Society of Chartered Physiotherapists

Injury Prevention & Race Tips

• Dynamic Warm up

• Recovery Strategies & Static Stretching

• Injury Management

• Common Running Injuries

• Tips for Race Day

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

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

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

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

Buttocks Muscle Stretch

ITB Stretch

Hip Flexor Muscle Stretch

Quadriceps Muscle Stretch

Hamstring Muscle Stretch

Calf Muscle Stretch – Gastrocnemius & Soleus

‘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

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

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

5 Common Running Injuries1. Plantar fasciitis

2. ‘Shin Splints’

3. Achilles & Calf Muscle Injuries

4. Anterior Knee Pain

5. Ilotibialband Syndrome

• Why is it important to have the right shoes chosen for you ?

Postural Abnormalities

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, carbohydrate-protein 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!

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’

Best of Luck!