through it?Running through bunions without podiatric modifications is possible, though you will probably feel some pain, which is likely to progress over the years.Recovery timeAfter surgery, you should be able to begin light training after six to eight

10-12 reps of these exercises unless stated, progressing to three sets of each. Are you ready?If you've recently suffered an injury, here are four steps you should take before strapping up:1 Consult a physiotherapist.2 Use a foam roller to release

through it?Running through bunions without podiatric modifications is possible, though you will probably feel some pain, which is likely to progress over the years.Recovery timeAfter surgery, you should be able to begin light training after six to eight

into full-blown injuries is much better than letting them progress unnecessarily; prevention is better than cure. Ideally, this type of assessment should be done by a health professional, such as a physiotherapist, who is experienced in movement analysis

the floor, starting at the tailbone, until the body forms a straight line from the shoulders to the knees. Hold for 5 seconds, building up to 10 seconds. Repeat 10 times.To progress: Perform the exercise as above, but once the pelvis is lifted, straighten

UAN:203 Article type:--Many is the runner who has finished training or a race with a pain somewhere in the ankle. You don’t remember injuring it, but it certainly hurts when you position it a certain way or put weight on it at a particular angle

which take the elastic strain when the knee is forced inward and hence protect the ligament from further injury. As full movement is restored, the physiotherapist will use quadriceps contractions and ultrasound with progressive cycling-type exercises

of an impediment than a virtue. When you are building up to a longer race or coming back from injury, the temptation is to do it too rapidly.Prevention: Increase your mileage by no more than 10 per cent per week. 9. Not allowing yourself enough recovery timeTraining

.Beginners and regular runners all fall foul of the most common cause of injury: progressing too fast, too soon. Increase mileage or speed, but not both. A newcomer's biggest measure of success at six months would be to have built up to three or four consistent runs a

that your foot lands far in front of your centre of gravity, producing a 'braking effect' and an increased risk of injury. For running efficiency and pain-free training, aim for your foot to land directly under your front knee.Try to land lightly, and spend