help: find a four or five per cent gradient and ride uphill for eight to 10 minutes in a high gear. Recover by riding slowly back down in an easy, lower gear to loosen up your legs.Wear it wellEndurance cyclist Markus Neuert, director of www

therapist and biomechanist Irene Davis from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury thresholds at 11, 25, and 40

that varies from a strain to a classic rip.Hamstring StrainsAlthough the hamstrings run down the back of the thigh, injury to the lower part may well be felt behind the knee, either on the inside or outside.SymptomsNot only may there be pain behind the knee

it is not impossible for a stress fracture of the femur, an adductor muscle tear or referred pain from the lower back to appear as quadriceps pain.Self-treatmentThe basic principles of RICE apply to early management. This should occupy 48 hours, with ice being applied

system. It really is the most dynamic stretch of the 26 in the Bikram sequence."Trikanasana: Step by Step1. Start with your feet together, standing tall and put your arms over your head2. Take a big step out to the side with your left foot. Ensure

, they are not easily accessible while on the move. Good For Faster runners or medium (10- to 15-mile) runs. How It Rated Comfort/Stability 7 Functionality 7 Durability 8 Weight/Bulk 8 Added Extras 4 Nathan HPL O2O Race Vest, £35 Water Capacity 2L Contact

vegetable oils and corn syrup. Flesh, fish and fowl Lean meat is an excellent source of the protein and iron essential for transporting oxygen to working muscles. Poultry, especially the white meat, is lower in fat than red meat. The omega-3 essential fatty

overall tension. In and outBegin in a relaxed position either sitting or lying down, with your eyes closed. Starting with your feet and finishing with your head, tense the muscles in a given muscle group for approximately 10 seconds and then release for 20

In Action Save yourself from lower-back pain with these four simple gym exercises.Reader to Reader: Cross-Training for Core Strength Find out what advice other site members have to offer for boosting your core strength.

the ground, up to 1.5 times your body weight can reverberate up through your skeleton. This force – officially called ground reaction force – contributes to tight hips. “Stretching the spine out may help prevent dreaded back ache. A healthy spine and flexible