Runners Prevention, injuries and Exercises.

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Runners prevention injury
RUNNER PREVENTION INJURIES
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CONTENT

• Stretching
• Metabolism Condition
• Diets
• How to rehydrate
• Injuries
• Home Remedies
• Treatment in Advance cases

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STRETCHING
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Shin/Tibialis Anterior Stretch
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Standing Forward Fold
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Standing Hamstring Stretch
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Runners Lunge
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Pigeon Stretch
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Hurdlers Stretch
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Supine twist
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Gluets Strecth
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METABOLISM AND DIETS
Metabolism is the combined effects of all the
varied biochemical processes that continually
occur in your body on a cellular level. These
processes enable every individual component of
your body to function, making it possible for you
to think, digest food, move and perform all the
functions of a living, breathing being.
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DIETS
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1. Bananas If you need a high-carb energy booster
before your afternoon run, you cant go wrong
with a banana. This fruit also contains a healthy
dose of potassium (about 400 mg). This is
especially important for long-distance runs or in
hot temperatures when you are likely to sweat a
lot and thus lose valuable minerals. Potassium
compensates for this loss and lowers your blood
pressure at the same time.
2. Oats Oatmeal is the perfect breakfast when you
want to go out for a run afterwards. It provides
you with plenty of carbs (one serving contains
about 25 g) and is high in fiber. Plus, oats have
a low glycemic index. This means that they cause
your blood sugar level to rise slowly, provide
you with energy over a longer period of time
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3. Peanut butter Its a good source of vitamin E,
which is probably the most effective antioxidant
among the vitamins. While it is true that peanuts
contain a lot of fat (making them anything but
low calorie), it mainly consists of
monounsaturated and polyunsaturated fatty acids.
These can help lower cholesterol levels in your
blood.
4. Broccoli This green vegetable is full of
vitamin C. According to studies, this can help
reduce the risk of, or even prevent sore muscles
after intense workouts. Broccoli is also a good
source of calcium, folic acid and vitamin K,
which strengthen our bones.
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5. Plain yogurt Yogurt is the perfect combination
of carbohydrates and proteins. It has a
biological value of nearly 85 , meaning that it
has a high percentage of essential amino acids
(which cannot be synthesized by the body and so
must be obtained through food). Consumed right
after a run, it can speed up your recovery and
thus protect your muscles. The calcium contained
within also strengthens your bones.
6. Dark chocolate As a diligent runner, you are
allowed to treat yourself once in a while. Dark
chocolate (with at least 70 cacao) is the
perfect sin because you dont have to feel guilty
afterwards. It can lower your blood pressure and
cholesterol levels. Plus, the flavanols
(secondary metabolites) contained within help
reduce inflammation.
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7. Coffee A cup of coffee can give your
high-intensity interval training a boost. The
caffeine contained within helps you run faster
and cover your training distance in less time.
The important thing is that you drink black
coffee without milk and sugar. Many people
still think that coffee dehydrates your body, but
this isnt true. What coffee does do is increase
your urine output, meaning that you might have to
go to the toilet more often than usual.
8. Potatoes Potatoes like bananas are a valuable
source of potassium, making them a staple of
every runners diet. Also worth mentioning is
their calorie content.
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How To Rehydrate
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1. Watermelon In the world of thirst quenchers,
watermelon weighs in as a major contender. Based
on its name, its no surprise this fruit is made
up of 92 percent water! But its salt, calcium and
magnesium is what makes it ideal for rehydration.
It is also a good source of potassium, vitamin A
and vitamin C. 2. Cucumbers Cucumbers keep cool
at the number one spot on the list of
water-logged fruits and vegetables. Composed of
96 percent water, cukes have no saturated fat or
cholesterol, and are very high in vitamin K,
vitamin B6 and iron.
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3. Lettuce Iceberg lettuce may be 96 percent
water, but its not known for much else in the
nutrition department. Richer salad greens and
sandwich toppers including butterhead, romaine
and spinach are more well-rounded choices and
still up your hydration. Need some inspiration?
Start with these creative, healthy salads. 4.
Fat-free or skim milk Everyone knows milk is an
excellent source of calcium that will keep your
bones in tip-top shape. But research also shows
milk is better than water and sports drinks for
rehydration and recovery after exercise (yup,
especially chocolate milk). Just be sure to
choose a slimmed-down carton since the fat in
whole milk can delay fluid replacement. 5.
Smoothies DIY smoothie is a great way to combine
your favorite flavors into one nutritionally-packe
d glass. And it only takes seconds to scarf
down! says Berman. Try drinking your fruits and
veggies with these healthy (and tasty) green
smoothie recipes.
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6. Sports drinks Sugar and sodium are good things
when it comes to sports drinks! In addition to
the electrolytes and protein included in most on
the market, the sugar and sodium can bring your
body back to balance faster than water after a
grueling workout lasting over 90 minutes. For
shorter workouts, sports drinks may just mean a
lot of extra carbs you dont need. 7. Coconut
water Theres a reason people go nuts for this
tropical drink. Unlike sports beverages, coconut
water is low in carbohydrates, while still rich
in potassium. And its unsweetened varieties can
be very hydrating. But for more rigorous sweat
sessions, the low-sodium drink does come up short
in replenishing the salt your body loses. 8.
Coffee Isnt coffee a diuretic? Well, yes, but a
recent study in PLOS ONE debunks the myth that it
also causes dehydration. Not only will your daily
cup contribute to your water needs, coffee can
also give you a sharper memory, boost athletic
endurance and performance, and reduce the risk of
many serious ailments including diabetes and
heart disease.
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COMMON INJURIES
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• RUNNERS KNEE
• STRESS FRACTURE
• SHIN PAIN
• PATELLAR TENDINITIS
• PLANTAR FASCITIS
• ILIO TIBIAL SYNDROM
• ANKLE SPRAIN
• CHAFING
• BLISTERS

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Home Remedies

• Ice
• Heat
• Self stretch
• Rest

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Treatment Protocol In Advance

• Cryo/Heat
• TENS
• MFR
• Proper Stretching
• Dry needling
• Cupping Therapy
• Neural mobilisation
• Strenghtening-
• Back- Bridging,
  prone raise, leg RAISE etc.
• Glute- side kick, front
  kick, hip opener
  movements.
  
• Quad
  strengthening
• Ankle toe movement, toe heel walk, frenkle
  exercises

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• SQUATS
• LUNGES
• DEADLIFT
• PUSHUPS
• PLANK HOLD

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