List of the most popular hashtags for theme #RUNINJURYPREVENTION

When you have an injury of any kind it means that you’ve damaged some cells in that structure. These can be bone cells, muscle cells, cartilage cells etc. depending on what structure you’ve injured.⠀ .⠀ Three things have to happen for your injury to heal:⠀ ⭐️The damaged cells have to be cleared from the area. This takes about 3 to 5 days.⠀ ⭐️The body has to form new cells to replace the damaged cells. This starts at about day 4 post injury and can take until day 21 (that's 3 weeks) post injury.⠀ ⭐️The new cells have to mature and strengthen so that they can be as strong as or stronger than the cells that were damaged. This happens alongside step 2 but can take more than 12 weeks (that's 3 months) depending on the injury.⠀ .⠀ While foam rolling, massage and stretching are great tools to improve flexibility and decrease discomfort from tight muscles, they do not actually make your cells heal any quicker. ⠀ .⠀ The body has to go through its natural healing process. If you do too much exercise too quickly, those new cells aren’t strong enough to cope with the load and will be injured again. The key to successful recovery lies in knowing when and how to start introducing activity/exercise back into your training regime.⠀ .⠀ You can consult me online via video call for tailored treatment plans: https://buff.ly/2QJiLpU⠀ .⠀ .⠀ .⠀ #onlinephysio #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

In this livestream I'll discuss what causes proximal hamstring tendinopathy and what treatments can be useful. Let me know if you have any specific questions.⠀ .⠀ ⭐️ Join the Sports Injury Group to watch this live or on replay: https://buff.ly/2QbphdL (link's also in my bio)⠀ .⠀ .⠀ .⠀ #onlinephysio #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

Join us in the Sports Injury Group to watch these live or on replay: https://www.facebook.com/groups/sportsinjuryadvice (link's also in my bio)⠀ .⠀ .⠀ #onlinephysio #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

Running Cadence⠀ Cadence/step rate is defined as the nr of steps a runner gives within 1 minute. Ideal step rate is seen as somewhere around 180 steps/minute.⠀ .⠀ Why’s this important?⠀ Runners who have a slow step turnover (below 170 steps/min) tend to experience larger impact forces with each step they give, because their foot spends more time in contact with the ground. This may contribute to injuries like shin splints or plantar fasciitis. A low cadence also allows the foot more time to go into over-pronation and may contribute to injuries like patello-femoral pain or tib post tendinopathy. It can also lead to over-striding while running which can cause knee and hamstring injuries.⠀ .⠀ How to find your step rate⠀ 1. You can simply count how many steps you give in one minute or⠀ 2. Download a metronome app and adjust the metronome until it beeps in time with your steps.⠀ 3. Or your running watch/app may be able to count it for you.⠀ ⠀ How to safely increase your cadence or step rate⠀ - Experts agree it's best to increase step rate by 5%-10% at a time. ⠀ - Use a metronome app on your phone and set it to your desired step rate. Say for instance my step rate is 145/minute. A 5% increase would mean that I try to give 152 steps/ min.⠀ - Try to run in rhythm with the beat of the metronome.⠀ - Practice this step rate until you feel comfortable with it. You can then increase it by another 5% and repeat the process over several weeks until you reach the desired step rate.⠀ - You should not be increasing your running speed as you increase your step rate. You should be able to run at the same speed but just give more steps.⠀ - Other cues that may help you to give quicker steps are to give shorter steps or lighter steps so that you cannot hear your foot strike the ground.⠀ .⠀ .⠀ #onlinephysio #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife

#OnlinePhysio appointments are ideal for digital nomads. My service can provide you with ongoing support for your injury despite moving between countries!⠀ Check out my website to see how it works: https://www.sports-injury-physio.com/ (link's also in my bio) ⠀ .⠀ .⠀ .⠀ #nomad #nomadlife #nomads #nomadstories #nomadlifestyle #digitalnomad #digitalnomads #digitalnomadlife #digitalnomadlifestyle #remoting #remotework #remoteworking #remoteworker #remoteworklife #remoteworker #remoteworklifestyle #workingfromhome #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

These are the three components a successful exercise programme for back pain should include.⠀ .⠀ Remember, you can consult me online via video call for a diagnosis of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/ (link's also in my bio)⠀ .⠀ .⠀ .⠀ #onlinephysio #nomad #nomadlife #nomads #nomadstories #nomadlifestyle #digitalnomad #digitalnomads #digitalnomadlife #remoting #remotework #remoteworking #remoteworker #remoteworklife #remoteworker #remoteworklifestyle #workingfromhome #backpain #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

Happy #onlinephysio customer! You can consult me online via video call for a diagnosis of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/ (link's also in my bio)⠀ .⠀ .⠀ .⠀ #nomad #nomadlife #nomads #nomadstories #nomadlifestyle #digitalnomad #digitalnomads #digitalnomadlife #digitalnomadlifestyle #remoting #remotework #remoteworking #remoteworker #remoteworklife #remoteworker #remoteworklifestyle #workingfromhome #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

Tonight I'll discuss how strengthening your core can help to support and protect your lower back and give you some practical examples of exercises that I find useful. Let me know if you have any specific questions!⠀ .⠀ ⭐️Join the Sports Injury Group to watch this live or on replay: https://buff.ly/2QbphdL (link's also in my profile)⠀ .⠀ .⠀ .⠀ #onlinephysio #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife

In this livestream I'll discuss how our bodies change as we get older, what this means for runners and what you can do to help maintain your performance.⠀ .⠀ ⭐️ Join the Sports Injury Group to watch: https://buff.ly/2QbphdL (link also in my bio)⠀ .⠀ .⠀ .⠀ #onlinephysio #running #runrunrun #trainhard #FitnessGoals #marathon #mondaymiles #trailrun #runners #triathlon #triathlete #runnersofinstagram #run #runlovers #instarun #runchat #runhappy #trailrunner #runnerslife #runningtips #runadvice #runinjuryfree #runinjury #runinjuryprevention #runninginjury #runninginjuryfree #injury #injuryprevention #sportsinjury #trainingforlife