Spring into Running

With (most) of the snow melting and the emergence of spring flowers, now is the time to head outside and get some fresh spring air into your lungs. In these times of recession, running is virtually a free exercise once you’ve bought the running shoes.

If you’ve never thought running is for you, then you’re definitely not alone! Most people say “I can’t run”. The truth is most people can run, but don’t do it right to start with.

The average new runner will start off way too fast, get to the end of their street… puffing, wheezing… lungs are screaming, legs like jelly and feel very unfit. They may be concerned about their size, possibly worried about safety, or being out alone. With all these negative emotions, it’s no wonder they give up.

If you are a non-runner who would like to run for 30 minutes, then this Beginner’s Running Programme guide is for you. Finding a running buddy may help with confidence issues and motivation. Contact your local running club; they will cater for all abilities.

Maybe you already do some sport, and feel you would like to try running? Few sports transfer to running, with the exception of those demanding a high level of aerobic stamina. I see patients who discover they can run; they go out and do x number of miles the first time, and feel great. That will be the endorphins. Unsurprisingly, they find they’re running several times a week and loving it; toning up, feeling positive. All the reasons why we run!

Then, their first INJURY strikes (it deserves capitals, it’s a big deal for runners). Why have the wheels fallen off? Simple answer: too much too soon. Even if a person is aerobically fit, they are new to the biomechanical action of running and haven’t yet found an efficient style. This takes time, just as it takes time for the body to become conditioned to run efficiently without injury.

A general rule is not to increase your mileage or time running by more than 10% per week. Everyone’s ceiling for injury is different - some people will be fine going over that figure; for others it will be less than 10%.

Apart from some expected muscle soreness after running (like any unaccustomed physical activity), a pain that doesn’t go away with rest needs investigating.

Fascinating Fascia

Fascia is the facinating biological connective tissue that holds us together.

Fascia is thin, but very fibrous and strong. It forms directly under the skin and serves as a strong layer of connective tissue between the skin and muscles underneath it.

The top layer of fascia is superficial fascia, which may be mixed with varying amounts of fat, depending on where it is on the body. The skull and hands have a particularly noticeable layer of superficial fascia which connects the skin to the tissues and bone underneath it.

Underneath the superficial fascia lies deep fascia, a much more densely packed and strong layer of fascia. Deep fascia covers the muscles which help to keep the muscles divided and protected.

Sometimes this fascia can create tight knots or connective adhesions which act as trigger points and can cause pain and dysfunction.

Myofascial release (MFR) is a type of soft tissue massage which incorporates stretching and massage of the fascial layers.

MFR operates on the principle that many people hold stress in their muscles, which causes the muscles to seize or lock. This is exacerbated by muscle injury and scarring. MFR aims to access these areas of tension to release them, thereby freeing up the muscle and allowing it to move more easily and effectively.

In patients with fibromyalgia, back pain, and other muscle-associated health issues, MFR can be highly beneficial. For this reason, some doctors prescribe it in conjunction with other forms of therapy to give patients a greater range of options.

MFR is frequently incorporated into pain management plans, and patients often feel positive effects after only a few sessions. Benefits include pain reduction, improved posture and increased flexibility. I am incorporating these soft tissue techniques into my patients’ treatment programmes and have recently attended a Kinesis Course held by James Earls.

Picture courtesy of Thomas Myers Anatomy Trains, showing dissection of teased muscle fibres with surrounding and investing endomysial fascia.

Barefoot experience

The benefits of running barefoot have long been supported by scientific research, coaches and athletes, who believe that a gradual system of training barefoot will strengthen muscles in the feet and lower legs, leading to better running form and improved injury resistance.

However, running completely barefoot also exposes you to elements and obstacles that can cause injury. That’s where the Vibram Fivefinger shoes come in - the first footwear to offer the sensation of going barefoot with the protection of a vibram sole.

I have been trialling a pair of Vibram fivefinger KSOs recently (see pic below), for running and everyday wear. There’s been lots of research in the last few years on footwear and footcare. Shoes stop feet from working properly - most are too restrictive to let our feet do their thing - move.

There’s 26 bones in your foot. Here’s a question… do you think they move? Well, as the human foot has evolved past being a flipper, of course they move; 33 joints see to that. But encase the foot in a rigid structure, lace it up tight, and those joints become less mobile.

And if the joints aren’t moving properly the associated muscles aren’t working efficiently either. A bit like when you break a bone and the limb is encased in a plaster cast. You take the cast off… then wonder who replaced your forearm with that alien, atrophied, replica of what it used to look like.

Neat Feet…

Anyhoo, back to the Fivefinger KSO shoes. Obvious statement; but it really IS like going barefoot. The most comfortable shoe I’ve ever worn - they are so minimalist you forget you’re wearing them. You feel connected with the ground, you walk differently, posture and balance is improved.

Because of the way you use your toes in them, they engage the muscles in the back of your legs and buttocks (yay!) differently. As a therapist I see a lot of muscle imbalances in patients. Many present with a weak posterior chain (muscles that run from your lower back down behind your legs). Going barefoot is a good start in strengthening those muscles, so kick off those leather coffins.

Running in the KSOs is an absolute joy. If you hate running, seriously get a pair of these and start. It’s like running when you were a child; free, effortless and without pain. You run more lightly and efficiently. Some geeky research to back this up as well, click here if you want to learn more about barefoot running biomechanics, or just bore your non-running friends and family.

And 6 reasons to run or train in Fivefingers can be found right here.

Final word of warning: if you’re wearing Fivefingers be prepared to get odd looks from strangers - for some of us, nothing new there then…

‘Cracking’ course!

Click! Pop! Crack! Those were the sounds eminating from the room during a Spinal Manipulation course I attended recently. Another trip to sunny Filey.

Manipulation techniques are commonly performed to treat pain and dysfunction of the spine, thorax and pelvis. I have wanted to learn these techniques for some time now to add to my manual therapy toolbox, so I was keen to crack on…

The techniques use a “high velocity thrust” to achieve a joint cavitation that is accompanied by the “cracking” sound - like cracking your knuckles. The technique is painless and results in rapid reduction of spinal muscle spasm and pain, accompanied by a noticeable increase in the range of spinal movement.

‘Did you know’ snippet… The cracking sound - it’s just gases escaping from the joint - suddenly not so scary!

FREE stuff

Coming soon on the site there will be some shiny new FREE downloads in pdf format. Read ‘em, print ‘em.

Stuff like help with acute pain, when to use ice / heat, common injuries, and how to stay sane if you are injured.

You will need the appropriate software to download them like Adobe Acrobat Reader

They will be under the NEWS tab so check back soon…

CPD - it’s not just for geeks!

As a practising Sports and Remedial Therapist I undertake Continued Professional Development. Some of you may know I recently attended a 3-day musculoskeletal joint assessment workshop in Filey. I enjoy CPD for several reasons:

Firstly it enhances my learning, and it’s nice to meet fellow physical therapists on courses to exchange ideas. Also, as a self-confessed anatomy geek, it makes me think ‘outside the box’ when it comes to patient case histories, which is no bad thing when it comes to objective testing and treatment options.

I’m looking forward putting the information learnt on the course into practise at my Easingwold clinic and the patients I see in Malton and York, so watch this space for further updates…

New Sports Treatment website

Welcome! The new website for Anni Wilson - Sports Treatment is online.

Sports Treatment.co.uk has a “Latest News” section where you’ll be able to keep up-to-date with the goings on, and the latest developments in the world of sports and physical therapies.

Keep watching this space…