and rotation of your foot. Do three sets of 1215 repetitions of each every day.In addition, you lose proprioception in a joint that has been injured and immobilised. This means the cells in the ankle that would normally tell your brain where the joint
short stretching routine before you crack on with your main training session. Taking time to stretch (gently) at this point will help prevent injury. Start by stretching to 50-60 per cent of your range of movement for 10-15 seconds, and increase
home. Start out by alternating one minute of running with one minute of walking for 10 minutes in total. This will allow you to concentrate on your running without getting too tired or distracted. Leave a good 48 hours between that first run and your
an hour (eight and a half minute miling), you should be able to ride at between 10.5 and 17.5mph. But while bike miles burn less energy, you will be able to train for longer periods and repeat the mileage without the associated leg tiredness that running
choice. Wallow in self-pity, lose your aerobic base, put on weight and make yourself and everyone around you miserable or get a life. Here's the plan...1. No whining If you love to run, there's no denying that injury downtime can be a
, just like the finger-nail ones. They looked great all summer. See full threadBuy bigger shoesSuz - My second toenail is purple and about to fall off from my last pair of running shoes! I have just bought new shoes 1/2 size bigger and have had
. With the right surgeon and the right rehabilitation, the results can be very good. In fact, some patients have actually found that they can run better, as the rehabilitation can make them stronger than they were prior to the operation. If theres degeneration
.Self-treatmentDon’t even try!Medical treatmentThere is debate as to whether surgical repair is preferable to encasing your lower leg in plaster of Paris, which allows fibrous healing of the tendon to occur before rehabilitating it. The answer lies in the personal
.Self-treatmentAny runner not using RICE by now must have been living on another planet! In this case, ice is a mainstay not only of treatment but also of rehabilitation. If you cannot walk with the injury you may require crutches in the early stages, but try not to become
is eccentric muscle strengthening and core stability training. You really need to give this between 6-10 weeks to work effectively. If, after this period, the problem is no better despite following your rehabilitation guidelines, your situation may need
