Running gear: https://sport-marafon.ru/ekipirovka-d... Massagers: https://sport-marafon.ru/catalog/mass... A lecture for those who want to run safely and effectively, recover properly and minimize the risk of injury. We looked at the causes of injuries and talked about how to avoid them: how to create a smart training schedule; what tools to use for effective recovery; why a balanced diet is important for a runner; how to choose the right equipment. ... And this is not a complete list of topics. We talked about when you should contact a specialist if you are concerned about pain. The lecture will provide a valuable set of recovery tools available to everyone. You will learn how exposure to cold and heat can affect your performance and how often athletes should visit a bathhouse or sauna. We talked about how to take care of your body after a workout to achieve professional results. Namely, how to use traditional recovery methods, advanced massage devices to take care of muscle health. The speaker explained in detail how myofascial release (MFR), percussion massage are useful for runners, as well as how you can independently use pressotherapy, electrical myostimulation and taping to recover faster after exercise. Take your running to a new level with the help of professional recovery methods! Guest - Dmitry Nedelin Speakers: YURI SDOBNIKOV - sports medicine and exercise therapy doctor, founder of the Sports Section club. MIKHAIL ERMOKHIN - massage therapist of medical and sports profile. Specialist in exercise therapy. Winner and prize-winner of running competitions and ski races. DANILA POPOV - specialist in physical rehabilitation. Massage therapist of medical and sports profile. Candidate for Master of Sports in sambo and judo. Timestamps: 0:00 - Intro 0:49 - Introduction. About the speakers 3:00 - Causes of running injuries: 4:25 - 1. History of injury 4:57 - 2. Increased load 5:30 - 3. Volume 40+ miles per week 6:08 - 4. Infrequent training 6:34 - 5. Lack of strength training 7:07 - 6. Excess stress 7:24 - 7. Deficiency of protein and carbohydrates in the diet 8:05 - 8. Non-optimized warm-up 8:26 - 9. Incorrectly selected equipment 8:57 - 10. Hormonal cycle disruption 9:28 - 11. Inadequate recovery 9:44 - Types of injuries. How does it work? Which doctor should I see when? 13:31 - Planning training. Minimizing the risk of injury 17:06 - What affects recovery? 18:41 - The Healthy Joint Triangle 20:59 - Warm-up. Is it Necessary? Which One to Do? What Not to Do? 26:09 - Static Stretching. Increasing Range of Motion? The Effect of Stretching 32:51 - Does a Runner Need Stretching? 34:38 ​​- Muscle Pain. Causes 36:29 - Strength Training. Why is it Necessary? Nuances 42:48 - What to Do After a Workout? Recovery 45:16 - Sleep. Recommendations. Relationship with Injuries 52:19 - Nutrition. Recommendations. Nuances 54:34 - Massage. Nuances 56:48 - MFR. Pros and Cons 59:28 - Percussion Therapy 1:00:59 - Electrical Myostimulation 1:03:08 - Pressotherapy 1:07:21 - Don't Compression Socks Help During a Run? 1:08:18 - Contraindications for pressotherapy? 1:09:57 - Taping. How do tapes work? Do tapes come off in water? 1:17:42 - Cold 1:20:25 - Heat 1:22:12 - Introduction by Dmitry Nedelin 1:23:05 - Dmitry about his shin injury and experience 1:27:13 - How much time do you devote to exercise? 1:28:55 - Recovery period. Swimming, cycling, exercise 1:31:00 - Now about heat. About warming ointments 1:33:16 - Sauna/bathhouse. Isn't that recovery? Benefits 1:36:40 - Treatment of overuse injuries 1:39:34 - Treatment in the acute period (PEACE&LOVE protocols) 1:43:18 - Treatment of the most common running injuries: 1:43:27 - 1. Knee pain in front / side 1:47:06 - 2. Lower back pain 1:48:55 - 3. Buttock pain 1:49:54 - 4. Heel pain (Achilles / plantar fasciitis) 1:54:39 ​​- 5. Pain in the back of the thigh 1:59:45 - 6. Step / running. For those who are starting or returning to running 2:03:30 - Theragun percussion device 2:05:27 - Pressotherapy with Recovery Air 2:05:48 - Myostimulation with PowerDot 2:06:40 - Massage equipment. Tapes 2:07:49 - Contacts 2:08:14 - Questions: 2:08:16 - When will your book be published? 2:09:38 - Are there any injuries that occur at rest? Ischemic? 2:13:27 - How do you know if you have done enough strength training? 2:16:38 - Can strength training cause tendon injuries? 2:18:48 - Statics / dynamics. Any recommendations? 2:19:47 - Is it possible to treat intervertebral hernia with exercises? 2:24:04 - Why do joints crunch? Is it dangerous? 2:25:51 - My tailbone hurts after a winter trail run. Why might that be? 2:27:23 - When should I return after an overuse injury? 2:28:19 - Contacts #SMLectureSport #running #sport #rehabilitation