Physiotherapists, massage therapists, and chiropractors are often associated with injury and rehabilitation. However they also have an important role in prehabilitation: the process of enhancing the functional capacity of the individual to enable him or her to withstand the stresses of training and reducing the chance of injury.
Prehabilitation or “pre-hab” can be many different things. Preventative physio, massage or chiropractic treatments; strength training; cross training; and stretching all fall under the umbrella of pre-hab.
Physiotherapists can provide a screening of the body in order to see how it’s functioning. Assessing an individual’s flexibility, mobility, core strength, running mechanics, shoe wear and posture can give light into where potential injuries may occur, and why certain injuries have manifested in the past. After determining where any instabilities and weaknesses are located, the physio can offer suggestions on how to improve these areas and what exercises would be beneficial to implement into one’s training regime.
Massage therapists are often an integral part of the team behind many high level athletes and as such should be incorporated into any runner’s maintenance regime. While personal therapy like foam rolling is great for keeping injuries at bay, the expertise and knowledge of a registered massage therapist (RMT) is better for treating nagging niggles. While sport focused massage may not be as relaxing as a massage at the spa, it’s far more beneficial. RMTs work with a variety of techniques to reduce scar tissue, muscle knots/adhesions, and increase muscle function. They are an excellent way to ensure your muscles and tendons are working as efficiently as possible, as well as a multitude of other benefits.
Chiropractors offer a manual approach to conditions relating to the neurological, muscular, and skeletal systems of the body. Through different treatment modalities and spinal manipulations, chiros can help alleviate pain, muscle imbalance, or joint restriction. By aligning the spine and releasing any restrictions in the joints or muscles, it decreases the likelihood of developing compensation patterns or muscle imbalances.
Utilizing these resources, especially if you have extended medical coverage, is totally worth doing. Not only will it help to reduce your risk of injury, it will provide a better understanding for the way your body moves and functions.
Stay tuned over the coming weeks as we add advice from local practitioners to help you develop your pre-hab plans!
am? I have yet to show up for any of the STWM training runs and am perpetually absent from starting corrals of Canada Running Series events in Eastern Canada. I am heavily removed from the Toronto running scene yet here I am, an absolute nobody with an overly enthusiastic audience. Perfect! Being the only Westerner on the STWM Digital Champions team, I’ve been given the opportunity to travel to the “Centre of the Universe” for the big foot race and BTGYYZ, a bigger summit of Run Crews from around the world. As I’ll be out there to represent the growing running scene on the west coast and the East Van Run Crew (see photo at left), I felt it was only fitting to offer a little glimpse of my path to the Scotiabank Toronto Waterfront Marathon. Let’s talk about my home, East Vancouver.
I wouldn’t necessarily categorize the witty graffiti, half finished murals and countless lion statues as “fine art”, but after a while you start to see the beauty in the persistence. Aside from the iconic East Van Cross, I don’t recommend that you look at each piece of art individually; instead, view East Vancouver as a priceless collection of work that spans generations, tastes, religious beliefs, political alliances, good taste, poor humour and everything in between. Keep your camera handy.
It’s a tough one! Run a 2.195km initial loop, then 4 x 10km loops along Lakeshore West [the western half of Scotiabank Toronto Waterfront Marathon course], into High Park and back, including the Centre Road Hill we all know and LOVE from the 3km mark of Harry’s Spring Run Off 8K.
