What is Plantar Fasciitis? Underneath the skin on your foot is some tough connective tissue, going from the heel bones up to the base of the toes – called the plantar fascia. The plantar fascia helps to support the arch of the foot and absorbs some of the force when your foot hits the ground. […]
Category: stretches
Categories
Stretching routine for Runners
stretching routine for runners – do runners need one? To stretch or to not stretch? It is easy to get confused as the research and advice keeps changing! However, recent studies do highlight the benefit of performing warm up drills. The most valuable warm-up drills for runners include: easy running, cycling, cross-overs (sideways jogging with […]
The plantar fascia stretch is performed by placing the foot you are stretching behind the other foot with the ball of the foot contacting the floor. Slowly move the knee forward and press the ball of your foot into the floor to prevent it from rising. You should feel a stretch along the bottom of […]
Keep your foot pointed straight forward as you slide your knee forward. Maintain your heel on the ground. You should fell stretch in the Achilles tendon or lower calf. Hold for thirty seconds and repeat three times
buttock strengthening 101 Butt strengthening exercises are one of the most important things you can do to recover from or prevent a running related injury. Buttock pain – piriformis syndrome Piriformis syndrome is a pain – in the buttock! Your piriformis is a muscle that runs from your lower spine to the top of your […]
Hamstring Strain is a strain of the muscles on the back of the thigh and often a result of speed training or racing. You will usually feel a distinct tightening or pain in the middle third of the muscle. A hamstring strain can come on suddenly and send you limping off of the track or […]
Categories
Adductor stretch – The Injured Runner
The hip adductor stretch is performed by standing with your feet apart and slowly shifting your hips to one side. You should feel a stretch in the groin or inner thigh. You can vary where you feel the stretch by slightly changing the position of your foot or intensify the stretch by taking a wider […]
Many runners have tight hamstrings. And many of them would benefit from doing hamstring stretches! Tight hamstrings may be related to knee pain, butt pain and perhaps even heel pain. A great way to stretch the hamstrings and also protect your back can be performed by lying on your back next to a taller object […]
Categories
Hip Flexor Stretch – The Injured Runner
The hip flexor stretch is performed by placing one foot in front of the other. Slide your hips forward, being careful not to rotate or let your back arch, while maintaining an upright position of your back. You should feel a stretch across the front of your right hip. Hold for ten seconds and repeat […]
Categories
IT Band problems
Why do lots of runners get ITB or IT band problems from running? Most runners will have heard of the iliotibial band or ITB or IT band, as it’s often blamed for injuries and discomfort. What is the IT band? It is a thick band of tense tissue which runs from the ileum bone in […]