Ep34: Keep Running or Rest the Injury? Tendon Rehab for Runners with Brad Beer

Brad Beer Physio

Subscribe & Download from the iTunes Store

Listen via Stitcher

Download from Google Play

This episode of the Train Smarter Podcast features a Q&A session with my friend and specialist running physio, Brad Beer. Based in Australia, Brad is also an Amazon best selling author, thanks to his book You Can Run Pain Free!.

Brad and I spent the best part of an hour live streaming our conversation about tendon rehab specifically for runners in the Transform Your Running – 30 Day Challenge Facebook Group, answering live questions from the community of runners there.

During the conversation, we mention a number of resources. Here are the links you need to access each of these resources…

Useful Resources

Glute medius 🍑exercises are commonly prescribed for lower limb running related injuries such as ITB syndrome, patello-femoral pain, tendon pathologies, and more. I have always placed a high importance in my clinical work with runners and athletes to develop sound hip mechanics and muscular strength. Glute medius is one of the main hip muscles required for a stable pelvis when running (it actually accounts for 60% of the total hip abductor muscle cross sectional area)💪 A 2011 literature review aimed to determine the most effective exercises that targeted the Glue Medius and Glute Maximus muscles. The included studies tested muscle activation levels (EMG) and graded the exercises into the following categories based on muscle activation: * low level activation (0-20% MVIC*) * moderate level activation (21-40% MVIC) * high level activation (41-60% MVIC) * very high level activation (>60% MVIC) MVIC*: Maximum voluntary isometric contraction The exercises are ranked in this image. My take aways: ☝️exercises that iI have always preferred and typically had a bias to prescribe (side lye hip abductions [‘Jane Fondas’], single leg dead lift, side bridges) produced high activation levels. While exercises I have been less fond of such as clams didn’t rank as well. Runner take away: 💡👟get side planking to build Glute Medius strength! If you know a runner who would benefit from this knowledge please tag them in ✋🏻 Reference: https://www.researchgate.net/publication/51728472_A_literature_review_of_studies_evaluating_gluteus_maximus_and_gluteus_medius_activation_during_rehabilitation_exercises #runpainfree

A post shared by Brad_Beer Running.Physio 👟👍🏻 (@brad_beer) on

Strength Sunday💪📗 : following on from yesterday's post about the ranking of glute medius exercises based on activation % today we will look at Glute Maximus 🍑exercises. Glute Max exercises are commonly prescribed for lower limb running related injuries such as ITB syndrome, patello-femoral pain, tendon pathologies, and more. I have always placed a high importance in my clinical work with runners and athletes to develop sound hip mechanics and muscular strength. Glute Max is the largest muscle of the hip accounting for 16% of the total cross sectional area of hip musculature 💪 A 2011 literature review aimed to determine the most effective exercises that targeted the Glue Medius and Glute Maximus muscles. The included studies tested muscle activation levels (EMG) and graded the exercises into the following categories based on muscle activation: * low level activation (0-20% MVIC*) * moderate level activation (21-40% MVIC) * high level activation (41-60% MVIC) * very high level activation (>60% MVIC) MVIC*: Maximum voluntary isometric contraction The exercises are ranked in this image. My take aways:💡interesting to note that bridging on a gym ball scored lowly, clams+ side lye exercises all generated moderate GMax activity (even though they are typically prescribed as GMed exercises), standing exercises scored the highest, step ups 74% had highest level of activity (due to greater excursion of body’s centre of mass Runner take away: 💡👟get into some step ups to build Glute Max strength! If you know a runner who would benefit from this knowledge please tag them in ✋🏻 Reference: https://www.researchgate.net/publication/51728472_A_literature_review_of_studies_evaluating_gluteus_maximus_and_gluteus_medius_activation_during_rehabilitation_exercises #runpainfree @pogophysio

A post shared by Brad_Beer Running.Physio 👟👍🏻 (@brad_beer) on

More From Brad…

About The Author

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

 

Facebook Comments

Leave a comment. Ask us a question...