5 Reasons Why Running Is the Best Therapy

5 Reasons Why Running Is the Best Therapy

Running is more than just training and building endurance. It is also one of the best ways of relieving stress, spending quality “me” time, and it is recommended by many doctors as a side therapy in case of depression and anxiety. But even perfectly healthy people can benefit from the joys and the health boost of going for a run periodically. It is one of the simplest and least expensive ways of staying fit and keeping various medical conditions at bay (such as cardiovascular diseases, obesity, and diseases of the muscular system).

 

Various doctors and physical therapists state that free running, either on track or in nature, is one of the best ways to focus and sharpen your mind, and that this is one of the reasons why top entrepreneurs and visionary businesspeople include running in their daily routine.

 

These are just a few of the benefits you can get from taking up running (besides a firm and toned body):

 

  1. You Can Relieve Stress and Negative Thoughts

There are a lot of phrases and sayings which revolve around running away from problems, worries and stress. While ditching and avoiding responsibilities is never recommended, it is good to go out every once in a while to run and sweat out your worries and negative thoughts.

 

Running in a park or on off-road trails is a great distraction from your inner thoughts by captivating your attention with the changing scenery, and encouraging you to focus on beautiful images and positive thoughts.

 

  1. You Can Find Unexpected Inspiration for Great Ideas

As you run, your mental energy is released as it has to focus on keeping your body in the right position, avoiding obstacles in front of you and keeping track of your direction. Thus, you stop churning unproductive thoughts, and your mind can suddenly identify that brilliant idea you have been looking for and stressing yourself over for days.

 

Running brings great clarity of mind even on a physical level: the accelerated blood flow brings more oxygen to your brain, thus making it work faster and better.

 

  1. It Is a Great Way of Socializing in Silence

A lot of people run side by side, saying nothing to each other. Yet you can feel the sense of satisfaction and companionship between them. Running is one of the best ways of bonding with friends and with your significant other.

 

Without any need to compete against each other, or to show off your skills and endurance, you can enjoy a good run knowing that you are not alone, even in an unknown and unexplored environment. At the end of the run, you will sense the increased level of trust and closeness to your running partner.

 

  1. Free Running Puts Your Whole Body to Work

Professional trainers say that you do not run only with your legs, you run even with your eyes and brain. This is perfectly true. As you run, you angle your body to create a sense of aerodynamics, you sync your arm movements with your legs, you teach your lungs to breathe in and out more efficiently, and you scan the road ahead of you and in a split second determine the best route to take.

 

  1. Running Boosts Your Self Confidence

For amateur runners, the first mile is a milestone that seems too hard to attain. They remain mentally blocked in to a place where they see themselves as unable and unfit to cover this distance, and this way of thinking encroaches on everything else – including their professional abilities. As they overcome the first milestone, and then the next, they start demolishing all the mental barriers holding them back from becoming a better person.

 

This shows that running is not just good for the body, it is also good for your mind and for your self-esteem. It is therapeutic in the sense that it opens up ways in which you can become stronger physically and mentally; it helps you find peace within yourself and the sense of accomplishment without stress and self-doubt.

 


Complete Hamstring Rehab Part 2

 

  • Stage 3 hamstring rehab

10 days to 2 weeks, this is a more functional hamstring rehab exercise i like to use to promote strength into the hamstrings..

 

  • End stage rehab for hamstring

A Kettlebell swing is really good for developing power in preparation for pitch based return to play rehab..

 

  • Return to play

Box skips great for explosive power, its important that we use a correct technique with this one so we are activating the hamstrings and not just using the quads as you can see from the video..

Joey Boland MISCP


MCL Injuries

We recently seen Karl Lacy tog out and play against Mayo with heavy taping on his leg to protect a recent Medial Collateral ligament (MCL) injury.

The medial collateral ligament is a band of tissue that connects the thighbone to the lower leg and helps prevent the knee from buckiling inwards. It can be injured when twisting or landing or when a standing leg is tackled from the outside forcing it to buckle inwards.

Initial management should be

  • Compress with a bandage
  • Use crutches to take the weight off
  • Apply ice pack

What are the symptoms?

  • Swelling.
  • Pain.
  • Local tenderness on the inside of the joint.
  • Bruising.

Specific tests and scans can diagnose the extent of the damage and the length of time the player will be out of action for. In Karl’s case, he obviously needed more time to regain 100% confidence in his ability the twist and turn to make those turn overs he has been famous for over the past few seasons.

Mild or Grade 1 injuries usually get better in 1 to 3 weeks and may only needhome treatment along with using crutches for a short time.

Moderate or Grade 2 injuries usually get better in about a month. You may need to wear a hinged knee brace and limit how much weight you put on your leg.

Severe or grade 3 injuries may require wearing a hinged brace for a few months, and limiting weight on the leg for 4 to 6 weeks.

 


Calf Strain fixing

Calf strains are one of the most common and preventable injuries in GAA athletes. A calf strain involves a pull or tear to one or more of the muscles at the back of the lower leg. These muscles are responsible the movement at the ankle which involves pointing your toes away from the body and play an important role in your walking and running patterns. A calf strain will therefore make it difficult to walk or play pain free when injured.

The Rehab of a calf strain will depend on the severity of the injury. The severity of the strain can be divided into grade one, two or three.  A grade 3 strain is the most severe and can take up to 12 weeks to recover from.

Initial treatment consists of ice and rest for the first day or two but the player should be up jogging and doing bike sessions within the first 3-5 days. Strengthening will be key before returning to the biggest challenge… Sprinting

Here is a sample a few of the Mobility/Strengthening Exercises incorporated into rehab sessions.

Let us know how you get on.

Joey Boland


Hurling Power Training

Here we have a typical hurling power session we use on the week of championship games.

Paul is one of our oldest clients and he came to us to initially rehab a troublesome and longstanding back injury.

Paul felt the massive benefits were beyond just getting rid of back pain so he kept his training up with Mr. Joey Boland.

Check out some of the interesting stuff we get to do with him here.

Paul runs his own functional training gym called CP Fitness http://www.cpfitness.ie/

 


Achilles Rehab is very important

When it comes to Achilles Rehab, you really don’t want to cut corners or mess around. Check out some of the end stage rehab we are doing with one of our athletic clients. In this video you will get simple ideas we utilise at Sport Physio Ireland to get you fixed up as fast as possible.

Joey Boland MISCP

If you want more information check out our youtube channel direct https://www.youtube.com/watch?v=IFZAKJv4DmIfor some great info.


I encourage all my running clients to have a personalised and specific 5 minute dynamic warm up.

This method of warming will dramatically decrease your chances of injury during your run, in comparison to your typical 5 to 10 minute light jog and stretch as a warm up.


Most of our clients are time poor so here is a ‘snappy’ dynamic warm up that I think you should try out before you next run.

Joey Boland MISCP