UAN:228 Article type:-->The quads and hams, to be colloquial, surround the knee in a tripod-like fashion, the quadriceps through the patella and its tendon acting to straighten the knee, while the hamstrings at the back of the thigh diverge

Q I’m a 17-year-old middle-distance runner. Last year I started growing really fast and reached 6ft 6in. Now I regularly experience pains in my upper arms, hamstrings and thighs after harder runs. My GP says I should stretch more, while my coach

on the pelvis. As you push off the ground, the glutes and hamstrings are engaged. 3. DownhillsWhen you're flying down a slope, you need strong gluteal muscles to help absorb the impact and counter the momentum of the forward motion. As fun as it may be to zoom

threshold, and settle into a rhythm. Concentrate on keeping a strong core and using power through your glutes, quads and hamstrings. Visualise being on a climb, maintain that steady breathing and concentrate on the power going through the pedals. Five

with some strength training exercises, designed to increase speed and efficiency. Try these exercises if you're after a bit of pace:Hamstring curlsLying on the floor, place both heels on a Swiss ball. Keep your shoulders on the floor and lift your body. Draw

to strengthen and stretch, they tend to focus on the bigger leg muscles – the hamstrings, quadriceps, glutes – but may neglect the smaller muscles of the lower legs. All runners will benefit by working these moves into their routines, but if you’re currently

your weight in check. Do squats to strengthen the patellar tendon and stretch your quads and hamstrings. Avoid increasing mileage by more than 10 per cent a week.Others at Risk Runners with a history of tendon injuries; overpronators.Patellofemoral Pain

absorb much of the force. That shock worsens if your core is weak, which will produce lower-back pain. Build those muscles with moves like the superman (see below).Hamstrings When your core isn't stable, your hamstrings often have to work extra hard

, then tuck your core in, as if you are pulling in your belly button. This movement, known as the cat stretch in yoga, will help loosen your lower back. You should also stretch your hamstrings during the ride. Put your pedals in the same position

UAN:229 Article type:-->The knee is basically a hinge joint, allowing backwards and forwards motion, but it is also able to rotate slightly in on itself. The bending and straightening is controlled by the hamstring and quadriceps muscles