Stretches For New Runners

March 20, 2010

It is important to include some stretching exercises before your running routine. If done correctly, stretches can help to improve your flexibility and joint range of motion, and can decrease your risk of injury to joints, muscles, and tendons while running. In this article, we will show you top 5 stretches to do before a run.

Disclaimer: Note that stretching is not warming-up. It is a common misconception that warming-up equates to stretching. ‘Warming-up’ literally means raising your core body temperature. It is advised that before you begin on your stretches and run, a general warm-up such as brisk walking between five to ten minutes be performed to prevent injury to your ‘cold’ muscles. (see To stretch or not to stretch before an event?

Top 5 stretches:

Hamstrings Stretch

click for larger view	Start off with your body close to your thigh and your knee about 90 degree
click for larger view	Straighten the knee gently while keeping your body close to your thigh Hold for 15 seconds and repeat 3-5 repetitions

Calf Stretch

click for larger view

Upper Calf stretch

Place hands on front thigh, with one leg to rear
Keep the rear leg straight and foot flat with toes pointing forwards
Bend the front leg and feel the stretch through the rear leg
Hold the stretch for 15 seconds and repeat 3-5 repetitions.

click for larger view

Lower Calf Stretch

Place hands on front thigh, putting your weight on your rear leg
Keep the rear foot flat with toes pointing forwards
Bend rear knee forward over rear foot and feel for the stretch over the lower calf
Hold the stretch for 15seconds and repeat 3-5 repetitions

Quadriceps Stretch

click for larger view	In standing, bend your knee and take your heel towards your bottom, keeping your back straight until you feel a stretch in the front of your thigh
click for larger view	To further stretch the front of your thigh, extend your thigh and bring your heel closer towards your bottom Feel for the stretch at the front of your thigh Hold the stretch for 15seconds and repeat 3-5 repetitions

Iliotibial Band (ITB) Stretch

click for larger view	To stretch the IT band of your right leg, stand with your right leg crossed behind your left.
click for larger view	Put your weight on the right leg and lean your body towards the left. You should be able to feel the stretch in your hip and down the IT band along the right side of your right thigh Hold for 15 seconds and repeat 3-5 repetitions

Glueteus (Buttock) Stretch

click for larger view

Sitting on the floor with one leg straight out, bend the other knee and place the foot over the straight leg
Using your hands, gently bring the bent knee up towards the opposite shoulder. Feel for the stretch in the buttock
Hold the stretch for 15 seconds and repeat 3-5 repetitions.

Written by Cindy Tan · Filed Under Ankle and Foot, Exercises/Tools, Hip, Injury Management, Knee, Shin | View Comments

Why is my MCL strain not getting better? Because it is Pes Ancerinus Tendinitis.

March 18, 2010

When long-distance runners complain about knee pains, it is often complaints about pain in the front of their inner knee, below the knee cap. Pain comes about especially when climbing uphill or up stairs. Given the location, this pain is sometimes misdiagnosed as a MCL (medial collateral ligament) strain when it is actually Pes Anserinus Tendinitis.

What is Pes Anserinus Tendinitis?

click for larger view

It is essentially a inflammation of the tendons between your shinbone and muscles that form parts of your hamstring and thigh, .Three tendons (Semitendinosus, Sartorius¹ and Gracilis) join up to form the pes anserinus tendon. Pes anserinus in latin means 'goose feet' roughly describing the webbed look of the three tendon coming together.The pes anserinus tendon joins to the shin bone where the pain is usually felt.

Is it often mis-diagnosed as MCL or medial-menicus strain because of the close location of the pes anserinus tendon to the MCL and medial menicus.

What strains the Pes Anserinus Tendon?

Things that strain the pes anserinus tendon are

Severe pronation of the feet – this causes the tibia (one of the lower leg bones) to rotate inwards which strains the tendons
Weak hamstring muscles – when combined with an intense running programme, the hamstrings may not be able to cope with the high workload. This is often an overlooked areas in a runner's strength training regime.
Tight thigh muscles (quadriceps) – weakens the opposing hamstring muscle. Muscles tightness here is further encouraged if you have a deskbound job that requires you to sit at the your desk all day long.
Sudden change on the volume and intensity of training

Diagnosing Pes Anserinus Tendinitis

Patients typically complain about pain climbing stairs, squatting, running and in severe cases, standing from a seated position.The pain would also appear gradually and for runners, following an increase in their training volume and intensity (uphill, or running faster).

However, even if your symptoms match those listed above, it is advisable to ensure that it is not other possible condition such as Patellar-Femoral Pain (PFP), MCL strain and medial-menicus strain

Treating Pes Anserinus

During the initial inflamed painful stage, your doctor may prescribe NSAIDs to help reduce the swelling and inflammation and recommend rest for the first 24-48 hours. Ice or cyrotherapy can help speed up the recovery by reducing the inflammation.

Once less painful, your therapist may suggest the following treatment depending on your cause of the tendinitis as list above.

For severe foot pronation – orthotics can help correct over pronation of your foot
To strengthen the weak hamstrings – see Hamstring Exercises for Long Distance Runners
Release tight thigh muscles with sports massage and a stretching programme.
A training programme that appropriately increases your training volume and intensity.

¹ Ed note. The Sartorius is the longest muscle in the human body

Written by MCR · Filed Under Knee, Shin | View Comments

Osgood-Schlatter Disease (OSD)

June 4, 2008

OSD is most commonly characterized by the big tibial tubercle and pain on activities like kneeling or repeated jumping. OSD arises from a strong pull of the quadriceps muscle on the tibial tubercle during a child’s growth spurt. This normally occurs around the ages of 9 – 16 years old. This strong pull occurs in sports that require a quick, strong contraction of the quadriceps, like in soccer, martial arts, and basketball. Read more

Written by MCR · Filed Under Knee, Shin, Sports Injury | View Comments