A Runner's Guide to Injury Prevention & Rehabilitation
The course is by Dr Sophie Mullins, PhD, a former British 100km Champion and running coach, who holds a professional diploma in Strength & Conditioning from Barca Innovation Hub (part of FC Barcelona), where she studied injury management and prevention in depth.
This course brings together performance science and real-world experience in a way that you can understand, helping you rehab and train with confidence.
This course is for runners who:
Keep getting the same injury repeatedly
Are scared every time something hurts
Want to understand rather than try everything and hope for the best
Are training for a race, or adventure and want to minimise risk
Are returning from injury and want to do it properly
Juggle the stresses of work, family and training
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Course content
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Unit 1: How and why do injuries happen?
What causes running injuries and how can we reduce the risk?
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Unit 2: Understanding Injuries
In this key unit we learn more about what is going on in the body at the cellular level when something goes wrong and how that shapes our response to it.
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Unit 3: Managing and rehabilitating injuries
This final unit builds on the fundamentals from the first two units to help you respond to and rehab injuries. It shows how to progress load appropriately to keep challenging your body to adapt and repair without slowing healing.
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What you’ll learn
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You will understand:
How to manage your training to reduce your injury risk
How to support your body to adapt and grow rather than break down
How to balance internal and external load / stress
What happens in the body when we exercise, and the hours and days afterwards
How long adaptation can take for bones, tendons and muscles
How to introduce new things (from carbon shoes, to speed work) without raising injury risk
Why fuelling before, during and after running is important
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You’ll learn:
Why we want organised adaptation (rather than cellular chaos) and how to get it.
How to learn to tell the difference between niggles and injuries
What happens at a cellular level when we injure a muscle, tendon or bone
Why loading is absolutely vital for repair of muscle and tendon
Why off-loading is vital for repair of bone
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You’ll learn
What is relative rest and when can we use it
What to do if you have to stop running completely
When to cross train and when to reduce training
Why ice and rest is no longer recommended for most overuse injuries
Understand the difference between isometric, concentric and eccentric exercises
How to progress rehab from balance and proprioception through isometric to eccentric exercises.
By the end of this course you will:
Understand how to minimise injury risk
Know how to manage niggles early
Know when to stop and when to modify
Understand how to structure rehab progressively
Be able to work alongside a physio more effectively
Feel in control of your training again
What this course doesn’t do
This course does not diagnose injuries and does not replace medical care.
It equips you with the knowledge to reduce your injury risk.
It helps you to make more informed decisions, and to work more effectively with sports medicine professionals when necessary.