What does my physio think about ultra running?

What does my physio think about ultra running?

Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the third of a series of blog posts entitled “What Does My Physio Think…?” we’ve asked our physios what they think about ultra running.

What is Ultra Running?

Ultra running is defined as running any distance longer than a marathon (26.2 miles). Classic distances for ultra events are 50km (32 miles) and 100km (64 miles) but every year there are more events at almost any distance over 26.2 miles, including 100+ miles. Most events are trail events but some are held on tarmac or even on 400m atheltics tracks!

Is Ultra Running good or bad for me?

Emily, our soft tissue therapist, triathlon coach, athlete personal trainer, comments:

“For ultra distance, athletes usually work at low intensity, aerobic pace: it’s not uncommon to adopt walk/jog/run combinations. In that sense, there’s less stress on the joints and cardiovascular system than in shorter distance running. As long as the athlete gradually increases mileage during training, listens to their body (and their physio / trainer / coach), human bodies can adapt to many things that “modern human beings” find “impossible”.”

Our spinal specialist Physio Shari says:

“Whilst this isn't my expert area, my personal opinion is that I would be concerned about the long term effects on the person's joints. However, I will support my patients with their ventures and help to get them in the best form possible to compete in ultra running as long as it isn't aggravating existing injuries/issues. Complementing the ultra running with cross training and strength/stability training is really important as well.”

Physio Paul, who specialises in shoulder & elbow, hip & groin and sports injuries, says:

“As with any exercise, build gradually into something as demanding as ultra-running. Not everyone is designed for it but if you are, take a long term plan to build up to distances you would like to reach. Whilst increased volume will mean increased load on joints, the impact of this might be spread out if you build up sensibly.”

And Nick, another of our sports injuries specialist physios, recommends specialist training for ultra events to avoid injury.

Managing your physio rehab programme whilst on holiday

Managing your physio rehab programme whilst on holiday

Managing your physiotherapy rehab programme whilst on holiday can feel like a chore. Our physio Paul Martin has blogged about a few simple ideas to help get through your time away and stay in control of the reason you visited a physio before you left.

1) Travel can be hard work

One of the key elements in a successful rehab programme is managing the amount of load a sore area is subjected to. Too much will likely make things worse. Bear in mind that loading you body might well involve packing, lugging suitacases around and it is remarkable how much walking is involved in getting around an airport. Use whatever trolleys are available to you at the airport to make things easier. If you are on a flight, make sure you are getting up and moving around regularly in the cabin, if you are driving it is helpful to schedule in breaks to get out and move around (especially if staying still for prolonged periods makes things worse).

2) Get into a routine early

'It's easy! I'll be away for two weeks, very little to do, I can do all these exercises every day, no problem'. By day three you're wondering where all this time has gone. As with rehab programmes at home, getting into a routine early on will dedicate some time to moving things forward, plus there's the double whammy of not being at your desk for a large portion of the day. Find the gym or some space to get your exercises done when you've settled in and do a few to get going. It's easier to start these routines on day one so the sooner you start, the more likely you are to leave your holiday feeling better than when you arrived.

3) Manage your load

Most problems will tend to be made worse by doing more than you are able to do or something you've not done much of before. Whilst that canoe race might seem like a fun idea, if it's been 15 years since you last paddled and your neck and shoulder were sore before your holiday started, then you might expect some kick back after the event. Similarly whilst that 10k trail is begging you to run on it, if you've only just been managing 3k whilst getting over your sore ankle then it will likely be sore when you get to the end and that could knock the rest of your holiday back. By all means build it up sensibly whilst you are there and make sure you recover well but too much too soon will likely cause discomfort.

4) Have a good time!

It is a holiday after all! Don't deny yourself some fun but be sensible with what you are able to do. Saying no to something a little wild on day two can be the difference between three to four days of discomfort and feeling a fair bit better on day three.

If you do come back from your holiday injured or in pain, call us on 02030 12 12 22 to book at appointment. 

Words by Paul Martin.