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Distant Healer - Give yourself the gift of healing energy, the wisdom to accept it, and the knowledge to use it for your greater good. Phil Chave |
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Marathon Runners - Treatment for Running Injuries of ALL TypesTreatment, rehabilitation and pain relief for marathon runners, track and field athletes, road runners, cross country, joggers and OlympiansManual Treatment Protocols for Acute and Chronic Running Injuries Running mechanics - Running is a complex and coordinated process that involves the whole body. Such as the rolling of the foot from heel to ankle, part of the lower body motion, or the upper body's motion to keep a controlled form. Lower body motion Running occurs as a sequence of alternating strides between the two legs. Each leg's stride can be roughly divided into three phases: support, drive, and recovery. Support and drive occur when the foot is in contact with the ground. Recovery occurs when the foot is off the ground. Since only one foot is on the ground at a time in running, one leg is always in recovery, while the other goes through support and drive. Then, briefly, as the runner leaps through the air, both legs are in recovery. These phases are described in detail below.
The motions of the upper body are essential to maintaining balance, and a forward motion for optimal running. They compensate for the motions of the lower body, keeping the body in rotational balance. A leg's recovery is matched by a forward drive of the opposite arm, and a leg's support and drive motions are balanced by backward movement of the opposite arm. The shoulders and torso are also involved. Because the leg drive is slower than the kick of recovery, the arm thrusting backward is slower also. The forward arm drive is more forceful and rapid. The more force exerted by the lower body, the more exaggerated do the upper body motions have to be to absorb the momentum. While it is possible to run without movements of the arms, the spine and shoulders will generally still be recruited. Using the arms to absorb the forces aids in maintaining balance at higher speed. Otherwise, optimal force would be hard to attain for fear of falling over. Most of the energy expended in running goes to the compensating motions, and so considerable gains in running speed as well as economy can be made by eliminating wasteful or incorrect motions. For instance, if the force vector in the drive phase is aimed too far away from the centre of mass of the body, it will transfer an angular momentum to the body which has to be absorbed. ![]() Elements of good running technique
Due to its high-impact nature, there are many injuries associated with running. Common injuries include "runner's knee" (pain in the knee), shin splints, pulled muscles (especially the hamstring), "jogger's nipple" (irritation of the nipple due to friction), twisted ankles, iliotibial band syndrome, plantar fasciitis, runners bladder, and Achilles tendinitis. Stress fractures are also fairly common in runners training at a high volume or intensity. The most common running-related injuries are due to over-exertion or bad running form. Repetitive stress on the same tissues without enough time for recovery or running with improper form can lead to many of the above. Generally these injuries can be minimized by warming up beforehand, wearing proper running shoes, improving running form, performing strength training exercises, eating a well balanced diet, getting enough rest, and "icing" (applying ice to sore muscles, or taking an ice bath) and warming down (this allows muscles to shed metabolic waste prior to returning to their neutral state, thus reducing toxicity and painful muscles). Cold bath is a popular treatment of subacute injuries or inflammation, muscular strains, and overall muscular soreness, but which efficacy is controversial. Some claim that for runners in particular, ice baths offer two distinct improvements over traditional techniques. First, immersion allows controlled, even constriction around all muscles, effectively closing microscopic damage that cannot be felt and numbing the pain that can. One may step into the tub to relieve sore calves, but quads, hams, and connective tissues from hips to toes will gain the same benefits, making hydrotherapy an attractive preventive regimen. One major problem of many runners is that they run on concrete. The problem with running on concrete is that the body adjusts to this flat surface running and some of the muscles will become weaker. Concrete is also a hard surface and the stress it produces on the knee is problematic. You should change the terrain of your running such as trail, beach, or grass running. This is more unstable ground and allows your legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should therefore be avoided. Reducing the frequency and duration can also prevent injury, three 20-30 minute sessions a week should suffice. If you are ever injured you should not continue to run, continuing to run could further damage the injury and prolong the recovery. A common acronym that is used to help the recovery process is RICE Rest, Ice, Compression, and Elevation. Then call me for an appointment to treat the problem: 01934 740275. Another injury prevention method common in the running community is stretching. Stretching is often recommended as a requirement to avoid running injuries, and it is almost uniformly performed by competitive runners of any level. ![]() The American College of Sports Medicine recommends that all stretching be done after exercise, as this is when the muscles are most warmed up and capable of increasing flexibility. Recent studies have also shown that stretching will reduce the amount of strength the muscle can produce during that training session. In recent years, further studies and evidence has shown that Barefoot running reduces running related injuries. Some experts now believe that most athletic shoes, with their inflexible soles, structured sides and super-cushioned inserts keep feet so restricted that they may actually be making your feet lazy, weak and more prone to injury. As a result, barefoot training is gaining more attention among coaches, personal trainers and runners. Research has shown that wearing shoes to exercise takes more energy, and that barefoot runners use about 4 percent less oxygen than shoe runners. Other studies suggest barefoot athletes naturally compensate for the lack of cushioning and land more softly than runners in shoes, putting less shock and strain on the rest of the body. Barefoot runners also tend to land in the middle of their foot, which can improve running form and reduce injury. Barefoot running is becoming a larger and more vocal community, as the benefits of unshod running become more visible and measurable. Running benefits While there is the potential for injury in running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular health, increased muscle mass, increased bone density, and an improved emotional state. A consistent routine of running can increase HDL levels, reducing the risks of cardiovascular disease. Running can assist people in losing weight and staying in shape. Different speeds and distances are appropriate for different individuals and so, obviously, it is important to stay within your body tolerances. Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a “runner’s high”. It has been suggested that hormones known as endorphins are the modulators of this so-called high, as the body is known to produce and release the hormone in response to prolonged participation in the sport. In fact, running is sometimes recommended to treat people with clinical depression and others coping with addiction. My final message to you is this: Even runners with the most professional approach, and the best facilities, get injured sometimes. It matters not whether they are sprinters, middle distance, long distance or marathon runners. If you have a running injury, stop running, don't wait for it to get worse. Get treatment NOW!. If you live in any of the towns and villages in the panel below this article, you are well within a 2-40 minute drive of The Haven Healing Centre, and I'd be delighted to see you. Please call Phil Chave on 01934 740275 to make your appointment or to talk about a treatment plan structured around your needs. Don't wait. Make your appointment today. You'll be glad you did!
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All of These Local Areas Are Within a Short Drive of The Haven Healing Centre, Cheddar, Somerset Abbots Leigh, Ashwick, Avonmouth, Axbridge, Babington, Backwell, Badgworth, Bagley, Banwell, Barrow Gurney, Bason Bridge, Bath, Beckington, Berrow, Biddisham, Bishop Sutton, Bitton, Blackford, Blagdon, Bleadon, Bleadney, Bradford-on-Avon, Brean, Brent Knoll, Bristol, Burnham-on-Sea, Burrington, Butcombe, Cameley, Catcott, Chantry, Chapel Allerton, Cheddar, Chelwood, Chew Magna, Chew Stoke, Chilcompton, Churchill, Clapton, Claverham, Claverton, Cleeve, Clevedon, Clutton, Cocklake, Coleford, Compton Bishop, Compton Dando, Compton Martin, Congresbury, Coxley, Cranmore, Cross, Downhead, Draycott, Dundry, Dunkerton, East Brent, East Harptree, East Huntspill, Easton-in-Gordano, Edithmead, Emborough, Englishcombe, Evercreech, Failand, Farmborough, Farrington Gurney, Felton, Flax Bourton, Freshford, Frome, Glastonbury, Godney, Green Ore, Gurney Slade, Highbridge, Highbury, High Littleton, Hinton Blewett, Hutton, Inglesbatch, Kelston, Kenn, Kewstoke, Keynsham, Kilmersdon, Kingston Seymour, Langford, Litton, Locking, Long Ashton, Lower Weare, Loxton, Lympsham, Mark, Marksbury, Mells, Midsomer Norton, Monkton Combe, Nailsea, Nempnett Thrubwell, Nettlebridge, Newbury, Oldmixon, Paulton, Peasedown, Pensford, Pilton, Portishead, Prestleigh, Priddy, Priston, Pucklechurch, Pudlow, Puxton, Queen Charlton, Radstock, Redhill, Rickford, Ridgehill, Rodney Stoke, Rooks Bridge, Rowberrow, Saltford, Sandford, Shapwick, Shepton Mallet, Shipham, Sidcot, Somerton, Stanton Drew, Star, Staverton, St Georges, Stoke St Michael, Ston Easton, Stone Bridge, Stowey, Street, Temple Cloud, Tickenham, Timsbury, Trowbridge, Ubley, Weare, Wedmore, Wellow, Wells, West Harptree, West Horrington, Weston-Super-Mare, West Pennard, Whatley, Whitchurch, Winford, Winscombe, Wookey, Wraxall, Wrington, Yatton For all enquiries please call Phil on: 01934 740275 Also you can: Email this page to a friend. |
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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. The Haven Healing Centre is located at: The Orchard, Draycott Rd, Cheddar, Somerset, BS27 3RU |