Standing Quad StretchIn standing position, bring your right foot up to your bum, holding on to your foot or ankle. Keep your thigh in line with your body. Switch legs.
activity and peaks at 24 to 48 hours, subsiding over the next few days. Over the years several theories have been proposed to explain DOMS, including muscle lactate accumulation, muscle spasms and inadequate cool-downs. However, the generally accepted
bleeding more severe damage is the inevitable result. If you have no option but to carry on, try to cool the area with water and slow right down walking is ideal.I stands for Ice the application of which should be carefully controlled. Simply putting
Having already suffered the consequences of overdoing it too soon, this week’s questioner is desperate to avoid future injury by spending time warming up before – and cooling down after – every training run. Trouble is, conflicting opinions on when
. The one disadvantage is that they force you to turn frequently and can strain your muscles unevenly. But if you change direction often, you'll lessen the chances of injury. Also, run in the far outside lanes, especially during warm-ups and cool-downs
run. Prevention: Drink fluid little and often throughout the day, every day.7. Not stretching enough Again, most runners know they should stretch, but they don’t. What’s more, many of them don’t warm up or cool down either. The result is frequent
magazine subscriber only)Choose the right shoe MoreChoose a forgiving surface More Warm up, cool down, stretch intelligently MoreFix your core stability More Know when to run through pain and when to stop MoreOr see all of our injury articles.
this slowly as your flexibility increases. When you've finished your session and cooled down, don't just stop. A few minutes' stretching will reap huge benefits, preventing tight muscles, reducing the symptoms of Delayed Onset Muscle Soreness (DOMS
did a 1-2 mile jog cool down, but then I was stuck in a car for hours due to a breakdown so my knees were flexed for ages).This is supposed to be my last big training week before the three week taper. I took Monday and Tuesday off. I felt fine
barbell. Oops.I became obsessed with what the human knee can and cannot do when one of mine shut down after a couple of days of modest runs over a nearby hill. The technical name for my injury was patellofemoral pain syndrome, otherwise known as PFPS
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