Jacqui Thorpe 2


Latest posts by Jacqui Thorpe 2

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Any advice on tight glut muscles 4 weeks pre-marathon?

Posted: 13/03/2014 at 13:19

Try lying on your back, looking upwards, arms out. Draw the knees into the chest together and roll to one side- hold there for about 10secs- but keep everything else in place. Roll knees to the other side and hold there as before. Repeat 5-10 times.

Tight glutes may be related to core issues- are you doing any core exercises such as planks? Check for suitable core exercises online.

Good luck

Vegan & running…..

Posted: 24/12/2013 at 10:46

It will be a massive transition for your body to go to veganism from being an omivore. Try the following blogs:http://www.nomeatathlete.com/

http://www.neverhomemaker.com/

The first has lots of useful info and advice as well as recipes. The second has many recipes if you get past the stuff about their 2-year-old. Look in the Running section as well as the Recipes section.

Good luck with you lifestyle choice.

Advice with fatigue

Posted: 12/12/2013 at 12:31

How much stretching do you do? Perhaps there is a lot of lactic acid building up?

Developing a niggle below inside anklebone

Posted: 02/10/2013 at 11:18

I have started having a similar niggle to the one you describe Khanivore. Have been to the physio for a tight calf that then developed (now much better), but the niggle is still there. Going to the podiatrist on Saturday and will report back. (I also have a leg-length discrepancy and wear orthotics)

Sore hip

Posted: 24/09/2013 at 11:53

Do you stretch regularly after running? Maybe add some strength training to your routine.

ITB

Posted: 23/09/2013 at 14:56

ITB is usually due to insufficient core strength, so that is worth developing (look online for suggested exercises, but the plank and press ups would be somewhere to start). Also, you might try some strength training with weight machines for the legs at the gym (if you have access of course). If you use the gym machines, work each leg separately (lighter weight to begin with), concentrate of correct form. If no gym: stand on one leg, stomach in and core engaged, then try to move the body up and down while maintaining good posture and not falling over. You should just be engaging the glutes and hamstrings and not leaning forward as this will put pressure on the kneecap. If done correctly, you will feel the glutes and hamstrings fatiguing after about 10 reps.

It is worth persisting with the foam roller and doing it every day, after the run.

Look for some yoga stretches as well: the pigeon and downward facing dog have worked for me. I also use hip-opening stretches as runners often have tight hips and if you have a weak core this will help alleviate that as well.

I have found the key is being consistent with the treatment and patient.

Good Luck

 

Friday lunchtime Six Physio Q&A

Posted: 20/09/2013 at 11:19

Another calf-related question:

About a month ago I noticed the tendon running underneath my foot from big toe towards the heel was tight ( I do roll under my feet after plantar fasciitis some years ago) and then also a feeling of 'pulling' around the inside ankle bone. Both those eased off, but I now have a tingling in that calf muscle and some tightness in the meat of the muscle, higher up. It is most obvious when going downstairs and seems to improve when warmed up. Exercise has not made it worse, but it is not going away.

Thanks very much

Exercise-induced Migraine

Posted: 11/09/2013 at 11:41

I suffer similar migraines I think, but not only after running. I do free weights and strength training combined with light cardio at the gym alternating with running and quite often end up with the migraine the following day. I think it develops if I have not refuelled sufficiently after my exertion. For me the pain increases through the day and by the evening I am feeling nauseous and if I eat anything or take an anti-nausea pill, about half an hour later I am being sick.

Persistent ache in buttock somewhere....

Posted: 31/07/2013 at 11:45

Do you do any strength training at the gym with weights? If you do the leg press, for example, just do one leg at a time slowly, taking care with correct form. If you sit fairly close to the footplate, you will really work into that area. Also, have you tried a foam roller and/or something called The Beast (smaller and more rigid so works deeper into the muscle)? There are lots of exercises for both online.

The Tired Runner

Posted: 10/07/2013 at 12:13

How much stretching are you doing? Regular stretching would help to relax muscles and aid recovery after running, or any sort of training.

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