after running can help break up micro-adhesions – where muscle tissue sticks to the outer fascia – that cause pain. Sit on the floor with your right calf on the roller. Cross your left leg over your right, resting that ankle on your right shin. With your
of the sub-3:00 marathon runner there is frighteningly large potential for problems and a whole world of pain.But pain is far more than physical. A worn cartilage or sprained ligament can bring us up short with a shout and an emergency call to the home
What to do if you... ...get a stitchWhat's going on? Stitches are caused by the diaphragm cramping, creating a sharp pain under the lower edge of the ribcage. On inhalation, we take air into our lungs pressing the diaphragm downward. When we exhale
're pushing more force through the knee you tend to get pain - they're the things we'll take a look at."I am then wired up with connection points on all of my joints, from the forefoot through the ankle, knee, hip, shoulder, elbow and wrist. Then it's time
't run through pain, you can nip injuries in the bud. Most running injuries don't erupt from nowhere and blindside you. They produce signals - aches, soreness, persistent pain - but it's up to you to not dismiss them. "Runners can be crazy the way they
) The outside of the heel hits the ground but the foot then rolls inward too much. This "overpronation" means the foot and ankle are destabilised, stressing the lower legs and the knees, causing further compensatory movements in the hips and back.Shoe: Motion
Stretching is a runner's sweet dream and worst nightmare rolled into one. Why? Because it stretches the hamstring group, easing muscle inflammation which causes dreaded sciatic nerve pain. If by a stroke of luck you're one of the few runners without shortened
, somewhere will compensate, and that's when you get that niggling ankle/ knee/ back pain. The kinetic chain starts at your core. A strong core means peripheral muscles won't have to take up the slack, and you'll have more energy, strength and decrease
– probably without realising. Runners who develop ITBS curse their knees because that’s where they feel the pain. But weak glutes are often responsible. The iliotibial band runs from the pelvis down the side of the thigh to the knee, so when it’s stressed
develop if you over-stride and hit the floor flat. Your foot must then extend heavily, putting strain on the ankle joint, tendons and muscles, causing tenderness and pain. It can also be caused by the wrong shoes, overtraining or excessive training on hard
