injury prevention for walkers and runners

Take the Right Steps…

to Better Health

Why Walk or Run?

• Why did YOU choose to start walking or running?

• What benefits do you expect to gain?

• What do you like about the activity?

Photo by Frank Fullard

Why Walk or Run?• It will strengthen:

▪ Abs▪ Core▪ Hamstrings▪ Glutes

• It will both stretch & strengthen

▪ Quadriceps▪ Hip flexors

• It can help straighten your back and improve your posture

…but only if done with proper technique/posture

Why Walk or Run?

▪ Cardiovascular benefits▪ Stronger heart▪ Better circulation▪ Reduced blood pressure

…but only if you walk faster than your casual walking pace and get your heart rate up to the cardiovascular training zone.

Today’s Topics

• Main sources of pains and injuries• Posture• Warm Up• Form & Technique• Heart rate training • Practicing what we have learned...

Main sources of pains and injuriesMost injuries comes from either bad posture or movements that were done inefficiently.

Here are some examples:

- Sitting at a desk hunched

forward

- Standing with all your weight on

the same leg most of the time

- Lifting a heavy object (or a child)

using your back, and not your legs

- Shrugged shoulders due to

stress, tension

- Spending too much time sitting

without walking breaks

Where do YOU often feel pain?

What is your current posture?

1 2 3 4 5

Proper Posture

Good posture is key to prevent chronic pains and sports-related injuries.

Walking and running are great workouts to practice good posture and stretch and strengthen the muscles that need it to adjust your posture.

Correcting your Posture

3 key cues

- Stand tall- Keep your shoulders

square, low and relaxed- Tuck your pelvis under

your torso

Proper Leg Alignment

A key to proper form for both walking and running is proper alignment.

Your feet, knees and hips should be the same distance appart

and should point in the same direction

Warm UpTo help re-adjust your posture after a long time sitting

To lubricate the joints for smoother movements

To increase your range of motion in the hips for more efficient strides

To reduce the risk of pains and injuries

Warm Up

Dynamic drills:• Walking high knees• Walking lunges• Heels to butt• Tip toe to heel walk• Shoulder rolls• Arm circles• Crossovers• Standing pelvic tilts• Leans against the wall• Leg swings

Proper Form

Any movement comes from your centre of gravity moving forward

Your centre of gravity is in your pelvis

When walking or running, lead the movements from your hips

Standing, you should feel like you are about to fall forward

Technique

Technique drills:• Weight transfer• Fall from the ankle

towards the wall• Walk or run leaning

against the wall

Heart Rate Training

QUESTIONS?

Let’s Go Out and Practice!