It is that time of year where all the marathon runners start their training programmes. I know we have a few of you that are getting ready for April marathons this year. But if you are not a runner, fear not this blog is not for marathon runners.
It is a fact that marathon runners have some of the best rehab and strength routines to keep themselves injury free, so this can be applied to you if you are recovering from a back problem, looking to do more walking or get more active and staying injury free this 2025.
I’m not sure I have got a full marathon in me again, fair play to those that are doing it. It’s a long way just in case you want to rethink it, joking, it will be a great experience.
My brother is doing London this year and is running for QEF Leatherhead. This is a charity that helps people with neuro-disabilities and specialises in neuro rehabilitation. It is the hospital that my Dad was looked after at, following his fall back in April 2024. It is also our charity of the year for 2025.
My Dad spent 3 months there back in the summer, it is also where Richard Hammond spent some time following his accident when he was filming with Top Gear.
The hospital has 40 rooms I believe and the people there are incredible and have changed my Dad’s life, they will always have a special place in our families heart.
Back to my brother, he is a 5”10, thick set rugby player, aka not your ideal running physique.
During his training he is building in strength work to reduce the chance of injury. You need to factor this in, as the load and the volume of the training builds up it is important to strengthen the tendons and ligaments around the joints so they can cope with the demand.
The principle applies when you are trying to get back in to exercise and walking following a back injury. You need to train the surrounding ligaments and tendons to cope with the demand as you may have been sedentary for over 3 months which is enough of a change in the physiology in the body.
One of the most common types of running injuries is a calf strain, which can put you out for 2-4 weeks at a time, and now we are 14 or so weeks away from London Marathon is 20-30% of your training which is the difference between a good and a bad day.
It is important to load your knee, ankle, achilles and hip muscles slowly and gradually to avoid injury. A loading programme can take anywhere from 3-6 months, so it is not a quick process.
Here are some exercises to help with your core and lower limb stability.
✅Loading the achilles and calves: There is a 3 part process to building strength after damaging your achilles or calves:
a) Double leg stretching with no load-up and down on a ledge with both legs. Do this 10 times and feel the stretch in the back of the leg
b) Single leg stretching with load-hold a dumbbell and load the achilles through the range as shown in the diagram below
c) Single and double leg jumps-jump up and down in different directions to load the tendon. Do this for 30 seconds at a time.
✅Core strength-this helps to hold the pelvis in place and take pressure off the low back.
✅The plank is a great way to build that strength, hold it for 30 seconds, repeat 3 times through. Make sure you squeeze your glutes to activate the lower core.
✅Dead bug- start by lying on your back, engage your core and push your back into the floor. Then rase both legs up to 90 degrees, slowly lower one leg down and then the other. It is VITAL that at the bottom you ensure your back stays flat to activate the core.
✅ Hip mobility- if your hips are stiff and not flexible it will put pressure on your back. My favourite stretches are hip flexor stretches and the pigeon stretch. Hold these for 30 seconds and remember to breathe.
If you are on the fence about Chiropractic, why not come to one of our taster consultation days and see what you think. Email iza@westchiropractic.co.uk to find out more.
Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
