Welcome to the Craven SPORT services Performance Pitstop – your hub for evidence-based running support, tips, and injury prevention as you prepare for the Saskatchewan Marathon!
HOW IT WORKS:
In the months leading up to the Saskatchewan Marathon, physiotherapists at Craven SPORT services will be providing regular segments of information, designed to help you train and run your best. Don’t forget to check back regularly for new content!
Need extra support getting yourself and your body ready for the Saskatchewan Marathon? Whether it’s providing injury management, improving your running technique, or helping you meet new performance goals, the team at Craven SPORT services is here to help. Learn more about in-person and online physiotherapy at Craven SPORT services.
AN OBJECT IN MOTION STAYS IN MOTION: THE DO’S & DONT’S OF RUNNING WARM-UPS
with Craven SPORT services physiotherapist, Kate Thompson!
Did you know that static stretching before running may not be the best way to warm up?
What is a static stretch? Static stretches are exercises which require you to hold positions for extended periods of time with the goal of improving your mobility.
Example of a common static stretch used by runners: Bending your knee and bringing your foot to your buttocks (i.e., quadriceps stretch), and holding it for 30 seconds.
Try something different. Mobility exercises are an important component to a running program, however, HOW and WHEN you do these exercises matters!
Tips to you get started!
KEEP MOVING! As you get ready for your next run, warm your body through different positions without the hold.
- Dress to stay warm!
2. Start with a light 5 minute jog – aim to ‘warm’ your body but avoid getting hot
3. Pick three of your favourite running drills (see below!) and rotate through each of them for 10-15 minutes before your run or event
4. As you cool down, go for a walk, have a light snack, and stay hydrated
Reference: Alexander JLN, Barton CJ, Willy RW. Infographic running myth: static stretching reduces injury risk in runners. British Journal of Sports Medicine 2020: 54: 1058-1059.
GIVE YOUR SOFT-TISSUE INJURIES A LITTLE PEACE & LOVE!
with Craven SPORT services physiotherapist, Ty Vandersteen!
You’ve probably heard of acronyms like ‘RICE’, ‘PRICE’, or ‘POLICE’ for managing soft-tissue injuries. The latest research encourages we instead focus on ‘PEACE’ and ‘LOVE’!
Before we begin, let’s review a few common misconceptions about soft- tissue injury management:
1.You should always ice it: At one time, ice was believed to be one of the best treatment options after an injury. Recent research has shown that ice can actually delay the healing process.
2. You should use anti-inflammatories to help reduce swelling after an injury: When taken frequently and in high doses, anti-inflammatories can negatively effect the soft tissue healing process.
3. You should always rest and avoid moving an injured body part: Although rest and recovery are key with all soft tissue injuries, we need to continue moving and avoid neglecting injured tissues. Appropriate loading and pain-free movement of an injured tissue is crucial in the early stages of recovery.
What is PEACE and LOVE?
PEACE explains how the injury should be managed in the first 48-96 hours:
P: Protect the injured tissue
E: Elevate the injured tissue to promote blood-flow
A: Avoid anti-inflammatories to allow the body’s natural healing process to occur
C: Compress the area to control swelling
E: Educate the client on the injury and outcomes
LOVE explains how to rebuild that soft tissue and return to doing what you love:
L: Load the tissue so that strengthening can occur
O: Optimism – a positive mindset and environment can enhance rehabilitation
V: Vascularization – early cardiovascular exercise can improve blood flow
E: Exercise – appropriate exercise is key for recovery and prevention
Is a new or chronic soft-tissue injury getting in the way of your running performance? Contact Craven SPORT services for support today!
Reference: Dubois, Blaise, and Jean-Francois Esculier. “Soft-tissue injuries simply need PEACE and LOVE” (2020): 72-73
A STEP IN THE RIGHT DIRECTION!
HOW TO PREVENT PLANTAR FASCIITIS WHILE INCREASING YOUR TRAINING VOLUME
with Craven SPORT services physiotherapist, Megan Lautner!
So what is plantar fasciitis?
The plantar fascia supports the arch of your foot, running like a hammock from your toes to your heel. When someone has plantar fasciitis, it can feel like a sharp stabbing or a dull ache on the bottom/inside part of your heel. you’re most likely to notice this pain when you first step out of bed in the morning, or after extended periods of stillness. You may notice this pain upon standing, walking or running.
How can running contribute to plantar fasciitis?
- Increasing your mileage too quickly
- Old or inappropriate footwear
- Tight or weak calf muscles
- Poor biomechanics while running – can be influenced by the
pelvis, hip, or knee.
How can you prevent plantar fasciitis in your running training?
- When increasing your mileage, do not increase more than 10%/week
- Ensure you are wearing appropriate running shoes for your foot, and
ensure they are not worn out! Our friends at Brainsport can help
you make good footwear decisions to improve your running!
- Strengthen and stretch your calf muscles
4. Ensure the muscles at your hip/pelvis and knees are working together to control proper foot placement when running (your physiotherapist can help you get this right!)
If after trying out these tips you’re still experiencing plantar fasciitis, we recommend following up with your a physiotherapist! The team at Craven SPORT services can help you better understand what is causing your unique case of plantar fasciitis, how to manage it, and how to get your running training to the next level!
Reference: Martin RL, Davenport TE, Reischl SF, McPoil TG, Matheson JW, Wukich DK,McDonough CM, Altman RD, Beattie P, Cornwall M, Davis I. Heel pain – plantar fasciitis:revision 2014. Journal of Orthopaedic & Sports Physical Therapy. 2014 Nov; 44(11):A1-33
PERFECTING YOUR PRE-RACE MEAL
with Vitality Nutrition’s Registered Dietitian, Courtney Berg!
The right breakfast the morning of a big race might be just as important as your training leading up to the day. Here’s what top runners eat before they run:
1. They prioritize carbs
A pre-race meal that includes adequate carbohydrates in the hours before your run will optimize your energy and liver glycogen stores. While specific carbohydrate recommendations are individualized, you can get started by including at least 2-3 servings of carbohydrates in your pre-race meal. Some examples of a single carb serving include a 3/4 cup of cooked oatmeal, a piece of toast,1/2 bagel, a piece of fruit, 1 cup of blueberries, or a small potato. Depending on the timing of your pre-race meal, you may require a pre-race snack to top off your energy stores!
2.They are mindful of foods that slow down digestion
An optimal pre-race meal is rich in carbohydrates and is moderate in nutrients that slow digestion like protein, fat, and fibre. While protein, fat, and fibre are important nutrients for runners, a pre-race meal that is high in these foods may reduce energy availability and contribute to GI upset during the race. Compliment your meal with protein, be cautious of very high fibre foods (eg. beans, very high fibre toast, some fruits like raspberries, and seeds like chia), and add fat in moderate portions to optimize digestion and energy.
3. They keep it familiar!
When it comes to fueling for race day, make sure to experiment with your pre-race meal beforehand. For instance, you may find that oatmeal sits better in your stomach than toast or a bagel. Training runs are the best times to experiment with different foods to see what works best for you!
Looking for some easy pre-race breakfasts? Check out the graphic below!
If you’re struggling to feel like your food is fueling your passion for running, the Registered Dietitians at Vitality Nutrition are here to help! Their accessible, evidence-based, and performance-focused approach to food and fitness can help you make the most of each run!
Reference: Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition andDietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition andAthletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528. doi:10.1016/j.jand.2015.12.006. Erratum in: J Acad Nutr Diet. 2017 Jan;117(1):146. PMID: 26920240.