fingers to toes. Simultaneously lift your left leg and right arm six to 12 inches while contracting your buttocks’ muscles. Lower them and do the same with the other two limbs. Repeat 10 times on each side. Backs: to the future. (Real-life solutions
Q Until two years ago I ran three times a week on woodland trails, but have recently joined colleagues for lunchtime runs, mainly on pavements. Since then Ive experienced pain in both legs from just below my calf muscle to the Achilles tendon
Q I have a triple injury. First I got a pain under my hip, then a swollen ankle and now a pain in the back of my knee. All on the right side. I recently switched from trail to road running could it be due to the camber?A There could be two
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
into injury. Don't add more than two or three miles a week (or 10 per cent, whichever is greater).The surface you run on makes a huge difference to the impact your body absorbs. Try to do at least half your running on grass or off-road trails. Also, get your
, continuing to breathe deeply and focusing on your technique. Perform 10-20 reps. This exercise aims to stretch the muscles that can tighten the lower back while strengthening the abdominal muscles.Get back on trackThe road to running again begins when you
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
to their normal lengths. Then when you start to exercise, your muscles stretch even more to about 10 per cent longer than their resting lengths. This means you have a 20 per cent change in muscle length from the time you get out of bed until your muscles are well
