Knee pain – exercise and prevention

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

Näyttökuva 2017-03-26 kello 12.23.42
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”

Tight hips – exercises and prevention

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”

Running Injuries: Hip and thigh pain

When runners experience more pain than just sore muscles, there can be some kinds of injuries in the background. Running injuries series we will go through some of the most common injuries different parts of body, what factors are behind them and how to cure them. First we will look hip and thigh areas injuries. Remember always consult your doctor if you doubt you might suffer any of these.

Groin pull

groin
Copyright: Nucleus Medical Media, Inc.

A groin pull, groin strain or groin tears are common for runners, it appears when too much stress and force put to the thigh and groin they can torn or over-stretched. Also quick change of direction in the fast speed can cause groin pull. It can be graded 1,2 or 3 depending on extent of strain. Symptoms are swelling, pain and tenderness inside the thigh especially the adductors, struggle to bring legs together or raise the knee up. Doctor can make physical examination such as x-rays or MRIs. For a treatment used P.R.I.C.E protocol (protection, rest, ice, compression and elevation) during the first 72 hours of injury. There are five adductors muscles; pectineus, gracilis, adductor brevis, adductor longus and adductor magnus, their weakness or tightness, biomechanical factors like Continue reading “Running Injuries: Hip and thigh pain”