head should be touching your shins, or at least your knees if that's too tricky to start with.8. Now grip your heels tightly and push your hips upwards, stretching out your hamstrings. If your head and torso come away from your body bend your knees

of the warm-up. Yes, the warm-up. The class hasn't even started yet; your body is still loosening up, and this posture is designed to help warm up your quadriceps, hamstrings, knees, calves and ankles. Prepare for serious lactic acid burn in your quads

the diagnosis is to inject the bursa with a contrast medium and x-ray it. This shows the connection with the knee joint and the extent of the cyst.What else could it be?Other bursae can form behind the insertion of the hamstring muscles and care must be taken

Q I’m 44 years old and have been running for 20 years. I stretch my calves and hamstrings before I run but have recently suffered a calf strain after a few miles. How can I avoid this and how should these injuries be treated when they occur?A From

be significantly more comfortable, especially for longer rides. The forward position requires more energy from the hamstrings when pedalling. Hopefully, this will conserve some energy for the quadriceps when the bike leg is over and it's time to run. This seating

. The sight of Liz Yelling (who had given me advice on training with a bad hamstring) on the Lucozade stand near the end inspired me, as did the older folk running around me. Those crowds again, Darth Vader, the crocodile of 34 who I chatted with, the fellow

. There are various possible causes – the runner has bad biomechanics or bad bone structure; has followed bad training advice or owns bad shoes; has weak quads or tight hamstrings. Rehabilitation advice includes a programme of rest, icing, strengthening the quads

 A. This sounds like your quad muscle is tight and it's compressing the patella, which is why it’s sore sitting and going down stairs. Try and stretch the quad as shown in the video and also stretch your hamstring, but focus mainly on the quads.This should ease

-breath to lengthen the spine, out-breath to release the hips.Paschimottanasana / Seated forward bendhttp://www.yogajournal.com/poses/477Muscles worked: Hamstrings and lower back.How to do it: 1.   Sit on the floor with legs extended in front of you, with buttocks

.What else could it be?Any condition affecting the area around the inside of the knee should be excluded; meniscal cartilage tears and cruciate ligament injuries may be obvious; damage to a hamstring muscle insertion or a bursa may spring less readily to mind