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Sandy
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« on: October 29, 2003, 08:25:23 AM » |
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Most runners at one time or another have had a major injury and almost all runners will have a nagging something that they can't seem to ever get rid of. The problem with most conventional approaches to injuries is that we treat the local symptoms; in other words if you have Achilles tendon problems you treat the Achilles area. While this is important, it is also important to get to the root cause of the injury. All too often the whole kinetic chain, knees, pelvis, spine, and neck should be addressed but is not. In discussing injuries with other runners it is not unusual to hear stories of layered injuries. "My shin bothered me for the longest time but now it's my hip." What this indicates is that the body has compensated for a weak area and the stress is being seen in another area. The tilt of your pelvis can affect the behaviour of the entire leg, which in turn can cause pain in typical areas. If your pelvis tips forward (think Donald Duck) as an example, you are more prone to plantar fasciitis, Achilles tendonitis, shin splint and a variety of knee problems. What this indicates is a need to stretch tight muscles and then strengthen weak muscles. I will touch on a few important stretches here but it is a good idea to have a specific program designed for you by a physiotherapist, massage therapist or Personal Trainer. 1) Lay on a sturdy table on your side with your back on the edge. Lift your top leg up a little, then draw it back behind you and let it drop. Do not let your side closest to the table relax or arch. It is important to keep the hip back or in extension. 2) Bend one knee, place your foot on the floor. Cross the opposite ankle over the bent knee and pull the support leg towards your chest. It is important in this stretch to keep your tailbone on the floor. 3) Lay on your back with both legs straight. Bend one knee towards you chest and using your opposite hand pull it across your body.
In closing, stretch both sides of the body, holding each stretch for at least 20-30 seconds or until the stretch feeling subsides.
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