Category: stretch

Runners foot and ankle mobility for better performance

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Runners tend to look after their legs and train them to stronger, but foot and ankle mobility is often overlooked and forgot. Poor foot and ankle mobility can cause injuries that can appear upper legs. It also affects the running technique and speed. Foot and ankle absorb the shock when we run, the force is transmitted all the up in the back. Poor shock absorption make ankles stiff and cause calf and shin stiffness and other problems.

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Hamstring movements for runners

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In the case of runners, there is often talk of little tension, which is expected to improve economic running and thus performance. The mobility and flexibility of the core and lower limbs are in a special position. The tension of the core, which limits the rotation and thus the rotation of the leg from the hip, improves economic running. Similarly, lower back, hip, and ankle tensions shift running biomechanics in a more economical direction. So, while a certain degree of tension may be beneficial from a running performance perspective, consideration must be given to how to determine the appropriate tension.

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SCIENCE TALK: stretching or not?

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Most of us do some stretching regularly, or at least when they feel muscle soreness. Is it really necessary, or benefit at all?

Common reason why people stretch:

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Runner’s bad habits

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Most of us has bad habits, that’s okay, but if we constantly repeat them, the development and performance start to suffer. As running is not just running, to become faster and better we have to consider every aspect of our life. This doesn’t mean you have to live like elite athlete, but there are many little things which you can do, these also often prevent injuries and improve life quality. Can you recognize yourself any of these bad habits? Continue reading “Runner’s bad habits” →

Different types of stretching and when to use them

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Static stretching
Static stretching can be divided to active and passive. In active stretching the position is kept over 30 second, there are no movement only your own pressure. Passive stretching is the same as active, but the pressure is created with some tools or partner, when your own body remain relax.
Static stretching might affect negatively to explosive performance if they performed before the performance. Static stretching increase range of motion so it would be good to do them after performance or day before. Continue reading “Different types of stretching and when to use them” →

Things every runner should do

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Rest/Sleep
Proper night sleeps are the one of most important things for the every athlete. If you are waking up early, make sure you go to the sleep early. Quality of the sleep is more important than the amount, of course you have to get good amount the sleep, but if your sleep quality is poor, the long sleep do not necessarily help.

Healthy food
The healthier food the better. Diverse and healthy food is the key for the good training. Junk food don’t give your body what it needs, it might only give your mind the short pleasure. Eating the same food all the time, might increase cravings to eat junk food, also Continue reading “Things every runner should do” →

Running injuries: ankle and foot pain

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Pain in the ankle or foot is common symptom for runners. Here’s some of the most common injuries, if you suffer any kind of pain I recommend rest and consult your doctor.

Ankle sprain
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Ankle sprain happen when ankle ligaments which are connected to the ankle bone torn or stretch suddenly. For example land the foot in the wrong position. This often causes swelling and bruises and need R.I.C.E treatment (rest, ice, compression and elevation), it’s recommended see doctor that there is not any other damage and as they often put Continue reading “Running injuries: ankle and foot pain” →

Knee pain – exercise and prevention

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Last post we looked couple most common knee injuries and what cause them, now we will take closer look how to prevent them.

Strength training:
Side-lying leg lift

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Lay down on your other side, keep straight line from head to ankle. Lift your upper leg and bring it back down. Do 15 reps. Repeat 3 times. Remember do both sides. Continue reading “Knee pain – exercise and prevention” →

What is pronation?

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You might have heard flat foot; other word pronation, where foot rolls inwards while standing. It’s normal to foot pronate or supinate (opposite to pronate) in certain points during gait cycle. But when pronation happens during stance phase where most of the body weight is right above the foot, problems might occur. Pronation is foot’s triplanar movement, so this means if pronation occurs it affect three cardinal plane; subtalar eversion, dorsiflexion of the angle and forefoot abduction. Also as the foot is rolled inwards it increases rotation of the tibia, when it causes pressure to joint and ligament which can lead many other problems.

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Pronation often cause knee pain, medial tibial stress syndrome know as shin splints, calf, shin and foot muscles soreness and pain as the muscles are pulled wrong position. When muscle is pulled wrong position long period of time it shortened while its opposite muscles lengthened. Often the lengthened side start to show symptom of pain as it Continue reading “What is pronation?” →

Tight hips – exercises and prevention

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Does your legs feeling like they weighting tons while running? Is your running posture more like sitting in the chair than upward? Do you have knee or other leg pains? If you answered yes even one question, you MIGHT have tight hip muscles or/and muscle weakness. If you don’t suffer any of these I still recommend to you take care of your hips to prevent any problems to the future, for example those that we spoke at running injuries: hip and thigh pain post.

In hips area we have many muscles and muscles’ insertion and origin which rotate, flex and extend our legs. These muscles are also one of the basis for our running. If these muscles are tight or weak they pull our body down when space between our upper body and legs shortened as muscles are short too. This of course lead that our legs don’t have Continue reading “Tight hips – exercises and prevention” →