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Friday 18 August 2017

All you kneed to know about staying free from injury before the marathon

Get a complete body programme, including flexibility exercises from a good trainer to work all the small muscle groups.
Get a complete body programme, including flexibility exercises from a good trainer to work all the small muscle groups.

It's two weeks to go before the marathon and time to be extra careful to avoid injury. Don't make any sudden changes in your running plan - this includes not altering your stride. Doing so can put undue pressure on your knees and your hips. Knee pain is probably the most common injury that physios or massage therapists have to deal with before and after hard running. Pounding concrete for 26.5 miles can put serious strain and impact on the joints. Back, hips, feet and knees.

This is why we suggest you get fitted with proper running shoes that suit your feet. Most stores supply high-quality running shoes, they also give you a free gait analysis, which will show where you are putting the most pressure on your toes and foot.

This small test can help you avoid serious pain and discomfort and damage being done to your foot due to wrong fitting shoes.

One simple test you can do is to observe which way your foot is pointing when you run. With the majority of those starting running, you will find their feet are pointing left or right.

This simply means you want to go straight ahead but your foot may be pointing in the opposite direction.

This can cause the knee joint to work against itself. Just think in terms of a wheel moving in a circular motion, now imagine that movement going crossways.

AGGRAVATED

This is what happens when you are running badly and it will definitely cause knee pain as you work against your body (big mistake).

The symptoms of runners knee will include pain behind the kneecap, especially after running. It may be aggravated more by going up or down stairs. After a long run your quads tire and then pain can set in.

The patella or kneecap is constantly under serious pressure with the force of your body weight hitting the ground.

Pain can come for many reasons but mainly due to poor running technique, and not putting enough emphasis on getting your glutes, calves and hips toned.

This can lead to instability, putting the knees under too much stress. It is why all muscles should be conditioned to give stability to the pelvic area. You should especially avoid wobble as you run.

The ladies have a higher instance of pelvic wobble due to wider hips. It's also known as the Q angle or knock knee angle which can cause pronantion.

So make sure to condition the whole body. w

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