Tips to Run Pain Free

January 10, 2010, Chye Tuan Chng, Senior Physiotherapist

Recently our physiotherapist, Lenia, was featured in Shape magazine Jan 2010. Here is an excerpt from the article.

Shin splints are caused by weak shin muscles or faulty running biomechanics while plantar fasciitisis the result of tight calf muscles that reduce the foot's ability to absorb shock. Here are some tips to stay on track. 

Don't throw your shoes out too soon

Chalk up 800km to 1000km before discarding your shoes. Switching to new shoes too soon makes your body re-adapt unnecessarily, which may increase your risk of injuries.

Review your running style

It is better for long-distance runners to land on their mid-foot instead of the heel as it prevents excessive stress to the legs. running short distances under 5km? You are better off landing on your forefoot.

Stretch for relief

Do a lunge with the front knee bent. Straighten your other knee and make sure both heels are placed flat on the ground. You should feel a comfortable stretch on the calf of your back leg. Hold for 15 seconds and repeat 10 times.

Lower Calf Stretch

Lower Calf Stretch

Related posts:

  1. Running Patterns Change as Shoes Wear Out
  2. The Barefoot Professor: by Nature Video
  3. Knee Inflammation after a Marathon
  4. My bunion is stopping me from running! Help!
  5. Hamstring Exercises for Long Distance Runners


Creative Commons License
This work by Musculoskeletal Consumer Review is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 3.0 Singapore License. This article was contributed by Back2Sports - Sports Injury Management. In the spirit of promoting health education, you may copy, distribute and transmit the work under the conditions specified by the license. For articles re-printed with permission, copyright remains with the original copyright holder (author or publisher). MCR's Creative Commons License does not apply in such cases.


Filed Under Exercises/Tools, Injury Prevention, Running, Sports Injury 

Comments

  • MCR's sister division, Back2Sports, is organising a new Weekly class for their Knee Rehab Group Training (http://www.back2sports.com.sg/group-knee-rehab-training/).

    For more details, please contact Back2Sportrs at 6226 3632.
  • necktraction
    Thanks for your post. Your tips will be really helpful for me because my sister is a runner. I have a lot of experience with her. Thanks for your information.
blog comments powered by Disqus