kind or another. Often, people returning to running make the mistake of thinking that, because theyve run before, they can very quickly increase their training without risking injury. But the legs in particular require a gradual increase in the amount
flexibility in the muscles (anywhere between the calves and the hips), and increasing your training too quickly particularly rushing into speedwork. Typically, if the Achilles pain is related to hamstring pain and gets worse during the day, the problem
and could even boost your muscles' performance on the track.Why? Stretching helps prevent sports injuries by increasing your range of movement and reducing the tension in your muscles. Every muscle in the body has an opposing one that works against
shoes, since I recently switched to a new brand? A It probably isnt a coincidence that you started to get the calf pain when you increased your running on harder surfaces and changed your running shoes. So my first piece of advice would be to train less
. This in turn causes sharp, intense pain that limits hip movement, and any activity requiring contraction of the muscles around the abdomen or hip, or that increases the pressure within your abdomen such as coughing, sneezing or going to the toilet. While
of the femur.Over the long term, these problems will tend to increase patello-femoral wear, and can lead to further injury without proper treatment. Seek the advice of a chartered physiotherapist. They can tell you what stretches and exercises may be required
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
and dramatically increase your risk of injury.The running community's recent focus on biomechanics (how different forces act on the body, including gravity) means a confusing parade of running crazes - including barefoot running and the Chi or Pose techniques
Ferber.Action Plan Be the tortoise, not the hare. Increase your weekly and monthly running totals gradually. Use the 10 per cent rule as a general guideline, but realise that it might be too aggressive for you - especially if you are injury prone. A five
in discomfort, which will increase your range of painless movement.Medical treatmentSevere cases which are not helped by short-wave diathermy rely upon surgery to create either a completely stiff or completely free and mechanically useless joint.Can you run
