Injury Prevention for Walkers and Runners
-
Upload
karin-femi -
Category
Health & Medicine
-
view
200 -
download
0
description
Transcript of Injury Prevention for Walkers and Runners
![Page 1: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/1.jpg)
Take the Right Steps…
to Better Health
![Page 2: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/2.jpg)
Why Walk or Run?
• Why did YOU choose to start walking or running?
• What benefits do you expect to gain?
• What do you like about the activity?
Photo by Frank Fullard
![Page 3: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/3.jpg)
Why Walk or Run?• It will strengthen:
▪ Abs▪ Core▪ Hamstrings▪ Glutes
• It will both stretch & strengthen
▪ Quadriceps▪ Hip flexors
• It can help straighten your back and improve your posture
…but only if done with proper technique/posture
![Page 4: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/4.jpg)
Why Walk or Run?
▪ Cardiovascular benefits▪ Stronger heart▪ Better circulation▪ Reduced blood pressure
…but only if you walk faster than your casual walking pace and get your heart rate up to the cardiovascular training zone.
![Page 5: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/5.jpg)
Today’s Topics
• Main sources of pains and injuries• Posture• Warm Up• Form & Technique• Heart rate training • Practicing what we have learned...
![Page 6: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/6.jpg)
Main sources of pains and injuriesMost injuries comes from either bad posture or movements that were done inefficiently.
Here are some examples:
- Sitting at a desk hunched
forward
- Standing with all your weight on
the same leg most of the time
- Lifting a heavy object (or a child)
using your back, and not your legs
- Shrugged shoulders due to
stress, tension
- Spending too much time sitting
without walking breaks
![Page 7: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/7.jpg)
Where do YOU often feel pain?
![Page 8: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/8.jpg)
What is your current posture?
1 2 3 4 5
![Page 9: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/9.jpg)
Proper Posture
Good posture is key to prevent chronic pains and sports-related injuries.
Walking and running are great workouts to practice good posture and stretch and strengthen the muscles that need it to adjust your posture.
![Page 10: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/10.jpg)
Correcting your Posture
3 key cues
- Stand tall- Keep your shoulders
square, low and relaxed- Tuck your pelvis under
your torso
![Page 11: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/11.jpg)
Proper Leg Alignment
A key to proper form for both walking and running is proper alignment.
Your feet, knees and hips should be the same distance appart
and should point in the same direction
![Page 12: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/12.jpg)
Warm UpTo help re-adjust your posture after a long time sitting
To lubricate the joints for smoother movements
To increase your range of motion in the hips for more efficient strides
To reduce the risk of pains and injuries
![Page 13: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/13.jpg)
Warm Up
Dynamic drills:• Walking high knees• Walking lunges• Heels to butt• Tip toe to heel walk• Shoulder rolls• Arm circles• Crossovers• Standing pelvic tilts• Leans against the wall• Leg swings
![Page 14: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/14.jpg)
Proper Form
Any movement comes from your centre of gravity moving forward
Your centre of gravity is in your pelvis
When walking or running, lead the movements from your hips
Standing, you should feel like you are about to fall forward
![Page 15: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/15.jpg)
Technique
Technique drills:• Weight transfer• Fall from the ankle
towards the wall• Walk or run leaning
against the wall
![Page 16: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/16.jpg)
Heart Rate Training
![Page 17: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/17.jpg)
QUESTIONS?
![Page 18: Injury Prevention for Walkers and Runners](https://reader036.fdocuments.us/reader036/viewer/2022062705/5565b006d8b42a083a8b5391/html5/thumbnails/18.jpg)
Let’s Go Out and Practice!