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Introduction to injury free running

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Mok Ying Rong

on 29 December 2014

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Transcript of Introduction to injury free running

Running Injury Free
Takeaways
Mok Ying Rong


Introduction to
Injury Free Running

Self coached (NCAP theory level 1)
Physiotherapist in training (2nd year at NYP)
National schools cross country Champion (2010)
100 Plus Athlete Of The Year (2011)
2nd Position, Standard Chartered Singapore Marathon, Half Marathon, Women Open (2012)
2nd Position, Standard Chartered Singapore Marathon, Full Marathon, Women Local (2013)
3 times winner of Race Against Cancer, Women Open (2010, 2012, 2013)
2 times winner of New Balance Real Run, Women Junior (2010 & 2012)
2 times winner of U25 Nike Run (2010 & 2013)
Sponsored by Nike & Rocktape

Basic guidelines to injury free running
Increase training intensity gradually
Training diary
Proper warm up and cool downs
PRICE after injury
Bottom up Functional Injury Risk Assessment
Double legged squat
Single legged stance
Single legged squat
Dynamic lunges
QnA


Presentation Overview

Basic guidelines

2. Training diary 
Personal goals
Workout details
Distance
Route/terrain (hills, treadmill, track, trail)
How you feel
Shoes and gear used



Functional Assessment
1. Increase training intensity gradually
Increase training mileage by no more than 10 percent per week (10% rule)
Find out the best approach for yourself:
Hard day/easy day
Hard day/easy/easy day



3. Do a proper warm up and cool down
Long runs
Speed workouts
Races
Middle distances Eg 5km, 10km
Long distances Eg Half Marathons, Marathons

4. PRICER
Protect
Rest
Ice
Compression
Elevation
Referral to a professional

4 Components
Double leg squat
Single leg stance
Single leg squat
Dynamic lunges
How?
Perform the motion
Make observations
Identify weaknesses
Correct them
So?
Quick & fast way to rule out biomechanical imbalances
Self-screening tool

Functional Assessment #1
Double legged squat
Functional Assessment #2
Single legged stance
Functional Assessment #3
Single Legged Squats
Functional Assessment #4
Dynamic Lunges
Listen to your body
Progress training intensity gradually
Have a training logbook
Importance of warm ups, cool downs
PRICE
Functional assessments
Mok Ying Rong
Functional Assessment #1
Double legged squat
Abnormal Observations
Uneven Knee Height
Fall Backwards!
Tight quadriceps
Tight hamstrings
Stiff hips/knees/ankles
Indicates a need for a further assessment
Exercises
Calves Stretches
Calves Release
Functional Assessment #2
Single legged stance
Abnormal
Observations
Foot pronating
Body tilting
Exercises
Hip abductors Strengthening
Foot intrinsics Strengthening
Pronated Feet
Adductors Release
Glutes Strengthening
Exercise Progression
Resistant band above knees.
Push your knees out and squat down.
Knees aligned with 2nd toe
Ankle Mobilization with Movement
Gastrocnemius
Stretch
Soleus Stretch
Short Adductor Release
Long Adductor Release
Back hyperextension
Dynamic Single Legged Stance
Functional Assessment #3
Single Legged Squats
Functional Assessment #4
Dynamic Lunges
Tight Hip Flexors
Weak lower back
Full transcript