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.Continue reading “Runners foot and ankle mobility for better performance”
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.Continue reading “Hamstring movements for runners”
I have written about warm-up earlier, you can find it here. It contained benefits and importance of warm-up, the excellent warm-up protocol to follow. Now, let’s talk about cool-down. How easy it’s just end your work-out doing nothing afterwards? You have just spend around an hour hard exercise you don’t have interest or energy for cool-down. Hands up, if you can recognise yourself?Continue reading “SCIENCE TALK: cool-down, do we need it?”
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:Continue reading “SCIENCE TALK: stretching or not?”
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”
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”
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.
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”
Last post we looked couple most common knee injuries and what cause them, now we will take closer look how to prevent them.
Side-lying leg lift
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”
Knees are one of the most often injured part of the runner. There are tons of the reasons which can lead knee pain/injuries, such as shoes, running terrain, posture, technique, etc. I’m always recommending take any abnormal feelings and pain seriously, denying it or lack of treatment (prevention) may cause long symptom and/or recovery period. Here are some most common “muscles” related pain producers.
Patellofemoral pain syndore- also known as runner’s knee
Runner’s knee is a repetitive stress injury, where the pain located in the under the kneecap (patella) or front of the knee. It occurs when pressure between patella and femur increases, as the knee flexes and extents patella glides trochlear groove, end of the femur. Normally the bursitis which are the lateral side of the knee reduce the friction, but if Continue reading “Running injuries: knee pain”
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.
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?”
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”