UAN: Article type:++ADD PICS++ ++ADD LINKS TO STRETCH AND STRENGTEN++--We’ve heard of exercise causing injury – but preventing injury? It’s not only possible, it’s extremely effective. And it’s infinitely preferable to patching up damage once

as 'a fit bloke who runs a bit', managing a 1:06 10-miler off not much training and getting close to his goal of a sub-3:00 marathon. Last June he was out for a run when he slipped and smashed his knee on a concrete wall. "I damaged my medial knee

of the lower leg (see ‘An Ounce of Prevention’ below). Typical recovery time is two to four weeks.If the injury doesn’t respond to self-treatment and rest in two to four weeks, see a podiatrist, who may recommend custom-made orthoses to control overpronation

running injuries are related to overuse, and knee problems, especially PFPS, dominate overuse injuries. According to a two-year study of more than 2,000 runners completed in 2002 by the University of British Columbia, USA, for example, most running

. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

Learning how to manage injury – and the threat of injury – is an unavoidable side-effect of being a runner, but how can you tell whether the sudden onset of pain will pass in a couple of miles or is a sign of something more serious? Is the only

operations have their proponents; none prevents some disability in terms of mechanical efficiency, but all should leave you pain-free! Meanwhile, anti-inflammatory drugs, cortisone injections, mobilisation and exercises will give some relief.Can you run

bed is a drastic but definitive solution.Can you run through it? You may be able to run if you wear shoes with plenty of toe space to prevent pressure and pain. You should definitely avoid racing until the condition has been cleared up. Without

symptoms if you spread out your intake. You can use lactose-free milk or Lactaid-type products. Also look for calcium-fortified soy milk and orange juice, plus tofu, canned salmon, broccoli, and tortillas made with lime.My recommendation: Aim for 1,000 to 1,500

to spend time stretching proactively to try to prevent injury. – VelociraptorFirst and foremost, find out what suits you I’ve been running since January and don't claim to be an expert but what works for one won't necessarily work for another, it