Reclining Pigeon PoseSTRETCHES: Hips and lower backBENEFIT: Eases hip and knee pain by opening hips and stretching the IT (iliotibial) bandDO IT: Lie on your back. Cross your right ankle over your left thigh. Extend your right arm through your legs
Stability ball hamstring curlsStrengthens: (And stabilises) abs, glutes, hips, hamstrings and kneesDo it: Lie on your back with your feet on a stability ball. Inhale, tightening your abs, back and glutes. Lift up off the floor to create a straight
, they didn’t chafe and the lower leg grip kept the cool wind off my ankles. The elastic waist band is comfortable on your hips and the tights don’t ride up or lose elasticity at all. With pink, gold, orange and green colours, plus a shorter capri length
Never underestimate the power of a good walk – and not just as a mid-run break. ‘Going for a “pure walk” – no running at all – allows your body to make small adaptations that strengthen your feet, knees and hips,’ explains coach Jeff Galloway. Long
your hips up towards the ceiling, then extend your right leg. Bring your right leg down and your hips back to ground. Do 3x8-12 reps on each leg.See a video of foam rolling exercise moves here.
. Do you advise complete rest or to continue with running? – Also-ranA2) ITBS – can either rear its ugly head as a trochanteric bursa (pain on the outside of your hip) or a friction syndrome (on the outer part of your knee). Either way I’m not sure you
the right things to help your lower back and hamstrings, but you might have just reached their max range. What you can look at is your hip flexors - if these are tight then this pulls the back out of line and stops the glutes activating, hence overloading
. Lean back, pulling your legs to your chest.Hip flexor stretchStand with one leg behind you. Slowly bend your front leg, contracting the gluteal muscles on your back leg.Quad stretchStand on one leg and use a chair or a wall to balance if necessary. Bend
down and leaving you more injury-prone.Good form: First ground contact with your midfootFoot lands under your hipLand soft, run light3. CadenceWhy it matters: A higher cadence works with the other principles to conserve energy by reducing the temptation
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