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Don't try to pick up where you left off. Prehabilitation causes actual physical changes in the body. Broadly it is really the process of prestressing your soft tissues and subsequently tissue development/strengthening, so it takes time. Walk before you run and start slow before speeding up. If you haven't had a total break from activity, then this should be easier than the post Christmas return to fitness.
Lower back pain, particularly for the fast bowler, is an all too familiar problem. For those that are working with higher training workloads and intensity, this can be problematic. Sport Health, a publication of Sports Medicine Australia, recently published (Vol 37 Issue 1, 2019) a round table discussion with several experts in this area discussing lumbar stress fractures in the cricket playing population. The emphasis in this discussion was that early diagnosis leads to better early treatment and a more durable recovery.
Primarily early identification of a stress reaction through clinical assessment and 3T MRI can identify the pathology. A stress fracture that has not progressed to a pars defect ( full fracture) ultimately is more easily treated ie. no need for periods of complete rest or maybe even surgery in the worst cases. The treatment is based on relative rest and repeat MRI to ensure that healing is occuring.
- Guest Blogger Penny Christie
In the words of my father, “If I had a dollar, for every time” I sidle up to a runner on my weekly group runs, and enquire about their well-being, only to hear, “it’s my ITBS”, “I have a sore knee”, “my thighs are burning”, “I have pain in my hips”…
At these times, I immediately want to know more, and want to begin to understand how this has happened. Because running is meant to be fun, right? Not something that will lead to pain. Solicited or not, I begin to watch these runners, and can identify what has gone wrong that they have ended up with these ailments. It is often really simple; “you are striding out in front of your body”, “you are heel striking”, “you are bending at the waist”…
When I offer this advice, I notice it is received with caution or even disbelief – how could modifying something so simple, lead to such great improvement? Interestingly, it can!
In 2014, at a visit to my physio - yes, it was Jason, he brought me over to his computer and showed me a website. On first glance, I thought, “how daggy – look at those runners, so seventies!!”. But, on looking closer, I realised Jason was showing me a website describing how running could be energy efficient and pain-free! From that moment, I was in!
What I became “in” was beginning a process called Chi-Running. This is a method that draws on the movement principles of T’ai Chi, where all movement is directed by the core, with the goal of having your arms and legs relaxed. Propulsion is created not by using the legs, but by using gravity or your lean – how good does that sound?!
Since the time of this random physio appointment, I have trained with a Certified Chi Running Instructor from Melbourne, have completed a Chi Running Instructor Course in North Carolina, and am now beginning to run workshops teaching the method. I really am keen to share how good running can feel when your posture is aligned correctly and you are not in pain. If this interests you, click on the following link that will direct you to workshop times coming up.
Workshop Times For Chi Running/Chi Walking
Jason is the Leichhardt Physiotherapy clinic practice principal. A graduate from Sydney Uni and practicing for 18 years he is passionate about sharing new discoveries.