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Useful Tips before the race and after the finish!PREVENTION OF SIMULTANEOUS INJURY

Useful Tips before the race and after the finish!
Regional Department of Physiotherapists of Lesvos, Chios & Samos

Before race:Warming up,
Dynamic stretching,
Do not wear worn shoes,
Contact the Physiotherapist if you have some inconvenience,
During the competition physiotherapists will be at stations along the route and at the finish to evaluate - deal with any musculoskeletal problem that has occurred.,
Avoid dehydration,Do not drink more than your thirst.,
If you feel confused, nausea, dizziness, vomiting, and breathing difficulty, seek immediate medical attention.


After finish:
Change your clothes as soon as possible to avoid hypothermia,
Continue to move for 5-10 minutes,
Then take 5-10 minutes for mild static stretching,
When you return home or in the hotel, take a bath.
If you can not withstand the very cold water, take a bath at the desired temperature, avoiding the hot water!
Look for physiotherapists after finish if a musculoskeletal problem has occurred to get the first treatment and get the right advice for your problem!!!!!


 PREVENTION OF SIMULTANEOUS INJURY

The Regional Department of Lesbos, Chios & Samos of the Panhellenic Association of Physiotherapists and the Physical Therapy Scientific Physical Therapy Department (ETAF) inform you about the prevention of the most frequent injuries that may occur during your preparation and / or participation In Half Marathon.
Below are the most common injuries occurring at the lower extremity and tips for preventing them.
Early patellar pain
Few words: It occurs with pain in the anterior surface of the knee, back and around the kneecap. Causes may be anatomical, muscular weakness or imbalance leading to poor alignment of the patella and misalignment of loads, or joint fatigue due to continuous bending-extension movement. In downhill ground the symptom may worsen. There is a greater chance of appearing in women, mainly due to anatomical differences with their male counterparts.
Prevention:
Do not sharply change workouts and avoid too hard.
Do not increase the distance you run over 10% weekly.
Make sure you wear appropriate shoes.
Improve neuromuscular coordination in the knee.
Take care for the hindlimb and hip muscles to have normal elasticity. (See the PSF form with the instructions for the participants - posterior femoral enlargements, gastric and subcutaneous stretching).
Plantar fasciitis - derniuropathy
Few words: Plantar denervation is a tape of dense connective tissue located on the tread and in tension forming the foal arch. Pain in denervation can be caused by excessive shoe and denervation loads due to footwear that does not support the foot arch and heel when cavities or flat feet are observed, as well as an increased tendency to Achilles tendon. It is manifested in pain mainly in the area of ​​the inside of the heel.
Prevention:
Your shoes should properly support the foot arch and heel. If you have some inconvenience, avoid walking or running without shoes or shoes without extra absorption (with a flat sole).
Always prefer absorbent footwear to training and lighter and supportive in the race.
Make sure both the muscles of the calf and the fingers have a normal elasticity (see the PSF leaflet with the instructions for the participants - gastric and squamousant stretching) and add to your program stretches for plantar denervation, "pulling" first the large Finger and then the other four fingers of your foot back.
You can often "knead" to avoid "tightening" the plantar denervation by using a tennis ball that you will place under your foot and move it in various directions in a seated position using your weight of foot.
Fatigue fracture
Few words: Such a fracture in the runners usually occurs in the tibia, the second metatarsal and the scaphoid bone of the foot. Anatomical factors, such as flathead, may be inherited. The past history of fatigue fracture and female gender appear to be the main aggravating factors. The sudden increase in exercise load and sudden changes in the exercise surface seem to play a role in the appearance of a fracture. Athletes with amenorrhoea or abnormal circles appear to have more frequent fractures, although the research data are controversial.
Prevention:
Do not make sudden changes in volume and training intensity.
Wear appropriate shoes for each exercise surface.
Make sure you have the right muscular strength and elasticity.
Allow plenty of rest time between your workouts.
Athletes who have amenorrhoea should consult their physician.
Muscle cramps
A Few Words: During the fight, an individual muscle or muscle group may be in intense unintentional constant contraction. Although there is still no consensus on the exact cause, intense muscle fatigue and disturbed neuromuscular control seem to gain ground in the hypothetical causative factor of cramping. Workout in a very hot and humid environment appears to contribute to cramping, especially at athletes who are prone to it.
Prevention:
Be sure to replenish the energy you consume during prolonged exercise (eg by taking carbohydrate sticks at intervals) to avoid rapid fatigue. Consult your dietician for more information.
Avoid prolonged exercise-training in a very hot and humid environment.
Take care to rest your muscles and massage in consultation with your physiotherapist.
See the PSF form with instructions for participants (stretching) and do not neglect stretching,

 

 


 

Suppose we have completed the preparation stage and that we arrived in the last days before the target race. It namely the time for rest, styling (tapering) and replenishment of the necessary energy for the race we run a few days. In any case what you should know is that depending on the duration of the race to be run respectively changing the diet during this period, but also during the race.


 

We should pay great attention to taking - energy and muscle - that the glycogen stores are full and the muscle fibers in our absolute commitment statement. What should beware is doing little nutritional mistakes that will cost us greatly in trying our best performance that would be achieved under the effort and sacrifices we made ​​in our preparation program for the match. 
A first point is that We must first of all  avoid the athlete to change diet  in recent days preceding the race. Carbohydrates, proteins and polyunsaturated fats (such as those found in foods like extra virgin olive oil or fish) must be present at each meal or snack. The athlete's body needs these   components in small quantities and on a continuous basis during the whole day, as it is not able to metabolize and absorb enough if we get at once in large quantities. We could with a word to say, is the rule of " little but often "! 
Even the morning before the race should consume small amount of food, so as not borne by the Agency and to allow a perfect absorption of food and micronutrients . It is ideal to take a small and light breakfast that you follow the maximum two hours before the start of the race by a snack slightly richer than usual, but with no reversal in carbohydrate protein and fat.

The second point concerns the foods that should be eaten in small quantities or even better to avoid from eating our last 3-4 days before the fight. 
What are they but the food? First the  coffee  (including cappuccino and coffee with milk) that is responsible for increasing the mobility of the bowel, which also happens to charge that accepts this system of the anomalies of the route with alternating uphill and downhill. 
And during the race?  He plays the role Along the way? The short journey is short and intensive, and if we make a proper diet the previous days of the struggle to build in inventories of our body, which is the glycogen stored in the muscles involved in militant movement and the liver , the amount of which is such that it allows us to run and theoretically even a marathon without need power! 
Conversely, long path we need to pay close attention to be properly and consistently hydrated, but whereas only the water is not enough. Ideal would be a solution of water with the right mineral content, but with simultaneous care of energy supply. It is assumed that before the start of the athlete should have a strategy as to supply the reference.   
Very good results seem to have energy to tablets containing maltodextrins, fructose and mineral salts, which are absorbed through the mouth without the need for a more complex process digestion as in the case of consumption in gels or energy bars. 
At this point let me just two tips:

Try always energy supplements during training  and

Eat smart and at an earlier time in the game  (ie when they do not even feel you need them) in order to keep your energy reserves for the last part of the race.

 

Good luck to everyone! Well runs and ... enjoy! John Dagkoglou -  smartrun.gr
© Photography: risetoit.co.za, fashioncentral.pk

http://www.advendure.com/

 

Suppose we have completed the preparation stage and that we arrived in the last days before the target race. It namely the time for rest, styling (tapering) and replenishment of the necessary energy for the race we run a few days. In any case what you should know is that depending on the duration of the race to be run respectively changing the diet during this period, but also during the race.


 

We should pay great attention to taking - energy and muscle - that the glycogen stores are full and the muscle fibers in our absolute commitment statement. What should beware is doing little nutritional mistakes that will cost us greatly in trying our best performance that would be achieved under the effort and sacrifices we made ​​in our preparation program for the match. 
A first point is that We must first of all  avoid the athlete to change diet  in recent days preceding the race. Carbohydrates, proteins and polyunsaturated fats (such as those found in foods like extra virgin olive oil or fish) must be present at each meal or snack. The athlete's body needs these   components in small quantities and on a continuous basis during the whole day, as it is not able to metabolize and absorb enough if we get at once in large quantities. We could with a word to say, is the rule of " little but often "! 
Even the morning before the race should consume small amount of food, so as not borne by the Agency and to allow a perfect absorption of food and micronutrients . It is ideal to take a small and light breakfast that you follow the maximum two hours before the start of the race by a snack slightly richer than usual, but with no reversal in carbohydrate protein and fat.

The second point concerns the foods that should be eaten in small quantities or even better to avoid from eating our last 3-4 days before the fight. 
What are they but the food? First the  coffee  (including cappuccino and coffee with milk) that is responsible for increasing the mobility of the bowel, which also happens to charge that accepts this system of the anomalies of the route with alternating uphill and downhill. 
And during the race?  He plays the role Along the way? The short journey is short and intensive, and if we make a proper diet the previous days of the struggle to build in inventories of our body, which is the glycogen stored in the muscles involved in militant movement and the liver , the amount of which is such that it allows us to run and theoretically even a marathon without need power! 
Conversely, long path we need to pay close attention to be properly and consistently hydrated, but whereas only the water is not enough. Ideal would be a solution of water with the right mineral content, but with simultaneous care of energy supply. It is assumed that before the start of the athlete should have a strategy as to supply the reference.   
Very good results seem to have energy to tablets containing maltodextrins, fructose and mineral salts, which are absorbed through the mouth without the need for a more complex process digestion as in the case of consumption in gels or energy bars. 
At this point let me just two tips:

Try always energy supplements during training  and

Eat smart and at an earlier time in the game  (ie when they do not even feel you need them) in order to keep your energy reserves for the last part of the race.

 

Good luck to everyone! Well runs and ... enjoy! John Dagkoglou -  smartrun.gr
© Photography: risetoit.co.za, fashioncentral.pk

http://www.advendure.com/

 

Suppose we have completed the preparation stage and that we arrived in the last days before the target race. It namely the time for rest, styling (tapering) and replenishment of the necessary energy for the race we run a few days. In any case what you should know is that depending on the duration of the race to be run respectively changing the diet during this period, but also during the race.


 

We should pay great attention to taking - energy and muscle - that the glycogen stores are full and the muscle fibers in our absolute commitment statement. What should beware is doing little nutritional mistakes that will cost us greatly in trying our best performance that would be achieved under the effort and sacrifices we made ​​in our preparation program for the match. 
A first point is that We must first of all  avoid the athlete to change diet  in recent days preceding the race. Carbohydrates, proteins and polyunsaturated fats (such as those found in foods like extra virgin olive oil or fish) must be present at each meal or snack. The athlete's body needs these   components in small quantities and on a continuous basis during the whole day, as it is not able to metabolize and absorb enough if we get at once in large quantities. We could with a word to say, is the rule of " little but often "! 
Even the morning before the race should consume small amount of food, so as not borne by the Agency and to allow a perfect absorption of food and micronutrients . It is ideal to take a small and light breakfast that you follow the maximum two hours before the start of the race by a snack slightly richer than usual, but with no reversal in carbohydrate protein and fat.

The second point concerns the foods that should be eaten in small quantities or even better to avoid from eating our last 3-4 days before the fight. 
What are they but the food? First the  coffee  (including cappuccino and coffee with milk) that is responsible for increasing the mobility of the bowel, which also happens to charge that accepts this system of the anomalies of the route with alternating uphill and downhill. 
And during the race?  He plays the role Along the way? The short journey is short and intensive, and if we make a proper diet the previous days of the struggle to build in inventories of our body, which is the glycogen stored in the muscles involved in militant movement and the liver , the amount of which is such that it allows us to run and theoretically even a marathon without need power! 
Conversely, long path we need to pay close attention to be properly and consistently hydrated, but whereas only the water is not enough. Ideal would be a solution of water with the right mineral content, but with simultaneous care of energy supply. It is assumed that before the start of the athlete should have a strategy as to supply the reference.   
Very good results seem to have energy to tablets containing maltodextrins, fructose and mineral salts, which are absorbed through the mouth without the need for a more complex process digestion as in the case of consumption in gels or energy bars. 
At this point let me just two tips:

Try always energy supplements during training  and

Eat smart and at an earlier time in the game  (ie when they do not even feel you need them) in order to keep your energy reserves for the last part of the race.

 

Good luck to everyone! Well runs and ... enjoy! John Dagkoglou -  smartrun.gr
© Photography: risetoit.co.za, fashioncentral.pk

http://www.advendure.com/

 

Suppose we have completed the preparation stage and that we arrived in the last days before the target race. It namely the time for rest, styling (tapering) and replenishment of the necessary energy for the race we run a few days. In any case what you should know is that depending on the duration of the race to be run respectively changing the diet during this period, but also during the race.


 

We should pay great attention to taking - energy and muscle - that the glycogen stores are full and the muscle fibers in our absolute commitment statement. What should beware is doing little nutritional mistakes that will cost us greatly in trying our best performance that would be achieved under the effort and sacrifices we made ​​in our preparation program for the match. 
A first point is that We must first of all  avoid the athlete to change diet  in recent days preceding the race. Carbohydrates, proteins and polyunsaturated fats (such as those found in foods like extra virgin olive oil or fish) must be present at each meal or snack. The athlete's body needs these   components in small quantities and on a continuous basis during the whole day, as it is not able to metabolize and absorb enough if we get at once in large quantities. We could with a word to say, is the rule of " little but often "! 
Even the morning before the race should consume small amount of food, so as not borne by the Agency and to allow a perfect absorption of food and micronutrients . It is ideal to take a small and light breakfast that you follow the maximum two hours before the start of the race by a snack slightly richer than usual, but with no reversal in carbohydrate protein and fat.

The second point concerns the foods that should be eaten in small quantities or even better to avoid from eating our last 3-4 days before the fight. 
What are they but the food? First the  coffee  (including cappuccino and coffee with milk) that is responsible for increasing the mobility of the bowel, which also happens to charge that accepts this system of the anomalies of the route with alternating uphill and downhill. 
And during the race?  He plays the role Along the way? The short journey is short and intensive, and if we make a proper diet the previous days of the struggle to build in inventories of our body, which is the glycogen stored in the muscles involved in militant movement and the liver , the amount of which is such that it allows us to run and theoretically even a marathon without need power! 
Conversely, long path we need to pay close attention to be properly and consistently hydrated, but whereas only the water is not enough. Ideal would be a solution of water with the right mineral content, but with simultaneous care of energy supply. It is assumed that before the start of the athlete should have a strategy as to supply the reference.   
Very good results seem to have energy to tablets containing maltodextrins, fructose and mineral salts, which are absorbed through the mouth without the need for a more complex process digestion as in the case of consumption in gels or energy bars. 
At this point let me just two tips:

Try always energy supplements during training  and

Eat smart and at an earlier time in the game  (ie when they do not even feel you need them) in order to keep your energy reserves for the last part of the race.

 

Good luck to everyone! Well runs and ... enjoy! John Dagkoglou -  smartrun.gr
© Photography: risetoit.co.za, fashioncentral.pk

http://www.advendure.com/

 

Suppose we have completed the preparation stage and that we arrived in the last days before the target race. It namely the time for rest, styling (tapering) and replenishment of the necessary energy for the race we run a few days. In any case what you should know is that depending on the duration of the race to be run respectively changing the diet during this period, but also during the race.


 

We should pay great attention to taking - energy and muscle - that the glycogen stores are full and the muscle fibers in our absolute commitment statement. What should beware is doing little nutritional mistakes that will cost us greatly in trying our best performance that would be achieved under the effort and sacrifices we made ​​in our preparation program for the match. 
A first point is that We must first of all  avoid the athlete to change diet  in recent days preceding the race. Carbohydrates, proteins and polyunsaturated fats (such as those found in foods like extra virgin olive oil or fish) must be present at each meal or snack. The athlete's body needs these   components in small quantities and on a continuous basis during the whole day, as it is not able to metabolize and absorb enough if we get at once in large quantities. We could with a word to say, is the rule of " little but often "! 
Even the morning before the race should consume small amount of food, so as not borne by the Agency and to allow a perfect absorption of food and micronutrients . It is ideal to take a small and light breakfast that you follow the maximum two hours before the start of the race by a snack slightly richer than usual, but with no reversal in carbohydrate protein and fat.

The second point concerns the foods that should be eaten in small quantities or even better to avoid from eating our last 3-4 days before the fight. 
What are they but the food? First the  coffee  (including cappuccino and coffee with milk) that is responsible for increasing the mobility of the bowel, which also happens to charge that accepts this system of the anomalies of the route with alternating uphill and downhill. 
And during the race?  He plays the role Along the way? The short journey is short and intensive, and if we make a proper diet the previous days of the struggle to build in inventories of our body, which is the glycogen stored in the muscles involved in militant movement and the liver , the amount of which is such that it allows us to run and theoretically even a marathon without need power! 
Conversely, long path we need to pay close attention to be properly and consistently hydrated, but whereas only the water is not enough. Ideal would be a solution of water with the right mineral content, but with simultaneous care of energy supply. It is assumed that before the start of the athlete should have a strategy as to supply the reference.   
Very good results seem to have energy to tablets containing maltodextrins, fructose and mineral salts, which are absorbed through the mouth without the need for a more complex process digestion as in the case of consumption in gels or energy bars. 
At this point let me just two tips:

Try always energy supplements during training  and

Eat smart and at an earlier time in the game  (ie when they do not even feel you need them) in order to keep your energy reserves for the last part of the race.

 

Good luck to everyone! Well runs and ... enjoy! John Dagkoglou -  smartrun.gr
© Photography: risetoit.co.za, fashioncentral.pk

http://www.advendure.com/

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