appropriate running shoes by visiting a specialist retailer. You could also try shoe inserts, best recommended by a podiatrist or physiotherapist. There are some good non-prescription orthoses available try calling Medisport for advice on AOL orthotics (0161
UAN:207 Article type:--SymptomsYou’ll notice a painful, hot toe after a run in new shoes or without socks. This may then cause discomfort in any shoes.SignsYour nail turns dark red or black due to blood underneath. This happens because the constant
– the result of poor judgement, overenthusiasm or simple stupidity. So arm yourself in advance: here are the 10 most common routes to injury – and, more importantly, how to avoid them.1. Wearing new shoes on race dayThis is tempting, because new running shoes
off. Ive fitted an orthosis in my left cycling shoe, and heel raises in my running shoes. I mainly run off-road and do plenty of static stretches, along with stretches over a step, and massage the tendon. But it still hurts what can I do?A Your
in your quadriceps muscles and you perform knee extensions on a machine. You will therefore need to perform straight-leg exercises. Change your shoes if they have become worn, and correct any biomechanical abnormalities with orthoses or other appropriate
until you can perform them efficiently. You may have to hold the toes in place by hand until the muscles learn how to move the toes correctly.With or without orthoses in your shoes, use the silicone splints and the intrinsic exercises for the toes
, improved postural alignment and muscle balance at the pelvis (reducing the internal rotation of the femur) can significantly reduce overpronation and injury and also improves performance. And its easy to find out whether you need it. Outlined below is a
. Avoid bed rest. Movement, even crawling on hands and knees, is better than inactivity. Backs: to the future. (Real-life solutions) Real-life stories: how two runners beat back pain Injury-Proof Your Back: five sets of everyday tips to stay pain
, diagnose and fix the basic cause of the injury, whether it is bad shoes, poor nutrition or inadequate preparation before you run. Remember that although your injury may have healed, your cardiovascular fitness and muscle strength won't be what it was before
) or neglected (understretched, understrengthened), they’ll complain. And the result could be one of the two most chronic, hard-to-heal injuries a runner can face – namely, plantar fasciitis or Achilles tendinitis. To avoid the dreaded ‘itises’ it helps to first
