Blog

Physiotherapy Marathon Training: A Beginner’s Guide

Training for a half marathon or marathon is a significant commitment that goes beyond just running long distances. Physiotherapy is essential in helping new runners build strength, prevent injuries, and achieve their goals. Here’s a concise guide on how physiotherapy marathon training can support your journey to marathon success.

Key Components of Physiotherapy Marathon Training

1. Endurance Building: Gradually increase your running distance each week.
2. Strength Training: Strengthen muscles to support long-distance running.
3. Flexibility Exercises: Maintain flexibility to prevent injuries.
4. Proper Nutrition: Fuel your body with a balanced diet.
5. Rest: Allow time for recovery and repair.

How Physiotherapy Helps

Initial Assessment and Planning: A physiotherapist can perform a thorough assessment, including postural and gait analysis, as well as flexibility and strength tests. This helps create a personalised training plan tailored to your needs.

Injury Prevention: Prevent injuries with targeted exercises, stretching routines, and proper warm-up and cool-down techniques. Physiotherapy focuses on strengthening weak areas and improving flexibility.

Addressing Common Injuries: Common running injuries include shin splints, runner’s knee, IT band syndrome, and plantar fasciitis. Physiotherapists use manual therapy, electrotherapy, and specific exercises to treat these injuries.

Enhancing Performance: Improve running mechanics, build strength, and get nutritional advice to enhance performance. Biomechanical analysis and tailored strength training programmes can help you run more efficiently.

Recovery and Post-Race Care: Post-race recovery is crucial to prevent injuries and ensure long-term health. Physiotherapists can assist with active recovery, massage therapy, and advice on hydration and nutrition.

Tips for New Runners

1. Start Slow: Gradually increase your running distance and intensity. Use a running program to help.
2. Listen to Your Body: Seek advice if you experience pain or discomfort.
3. Stay Consistent: Build endurance and strength with regular training.
4. Invest in Good Shoes: Proper running shoes can prevent many injuries.
5. Stay Hydrated and Eat Well: Fuel your body with the right nutrients.

Physiotherapy is vital for new runners and those preparing for their first marathon or half marathon. It aids in injury prevention, treatment, and performance enhancement, making your running journey safer and more effective. Ready to start your physiotherapy marathon training? Please contact us to book an appointment with one of our physiotherapists for personalised support. Happy running!

Wry Neck: Understanding Symptoms, Causes, and How Physiotherapy Can Help

Have you ever woken up from a bad nights sleep and your neck is incredibly stiff and sore? You could experiencing Wry Neck. Clinically known as torticollis, it is a condition where there is an abnormal head tilt or turn. This can cause discomfort, pain, and a reduced range of motion in the neck. It is important to understand the symptoms, causes and management of Wry Neck which we have outlined below.

Wry Neck – What are the Symptoms?

The hallmark of Wry Neck is the involuntary turning or tilting of the head to one side. Common symptoms include:

• Neck Pain: Sharp or aching pain in the neck, often accompanied by stiffness.
• Limited Movement: Difficulty moving the neck, particularly in one direction.
• Muscle Spasms: Involuntary contractions in the neck muscles.
• Head Tilt: The head may be persistently tilted to one side

What are the Causes?

• Wry Neck can be caused by a variety of factors, including:
• Muscle Strain: Overuse or strain of the neck muscles, often from poor posture or sleeping in an awkward position.
• Injury: Trauma to the neck, such as whiplash from an accident.
• Congenital Conditions: Some people are born with conditions that affect neck muscle function.
• Neurological Conditions: Rarely, neurological issues can cause abnormal muscle contractions.

How do I Manage Wry Neck?

1. Rest and Pain Relief:  Initial treatment often includes rest and using ice or heat to reduce pain and inflammation.
2.  Stretching and Strengthening: Tailored exercises help to stretch tight muscles and strengthen weaker ones, improving flexibility and reducing strain.
3. Postural Training: Learning proper posture and ergonomic adjustments can prevent recurrence and reduce strain on the neck.
4. Manual Therapy: Techniques like massage and joint mobilization can improve neck movement and relieve muscle tension.
5. Education: Physiotherapists provide guidance on which activities to avoid to minimise exacerbation of symptoms

How long does it take to Recover?

Recovery from Wry Neck varies depending on the severity and underlying causes. With appropriate physiotherapy, many individuals start to see improvement within a few days to weeks. More persistent cases may require several months of consistent treatment and self-care.

Physiotherapy offers a comprehensive approach to managing Wry Neck by addressing both symptoms and the root causes. By working with a physiotherapist, individuals can benefit from personalized treatment plans that include; Targeted Home Exercise Program: Designed to improve neck strength, flexibility, and overall function. Manual Therapy, to reduce pain and improve joint mobility and Education about posture and ergonomics to prevent future issues.

In conclusion, Wry Neck, can be a challenging condition, but with prompt recognition and appropriate treatment, relief is attainable. By understanding its symptoms and causes, and leveraging effective management strategies, including physiotherapy, you can significantly improve your neck’s function and alleviate discomfort. Taking a proactive approach with professional guidance will help you return to your everyday activities with greater comfort and stability.

Book in to see one of our Physio’s if you are experiencing neck pain.