With the arch now weakened and collapsed, let’s look at the possible consequences it could have on our foot.
In this also expertly drawn diagram, the red line represents the plantar fascia, a length of connective tissue. The orange line represents the Achilles tendon. (more…)
Look at this very expertly drawn diagram of the arch when I’ve (tried) to draw a foot around it. The red at the bottom represents the sole of a ‘supporting’ trainer. By supporting the arch, the sole is just pushing out the keystone and other pieces of the arch.
With the arch now weakened and collapsed, let’s look at the possible consequences it could have on our foot. (more…)
Now, imagine if that arch isn’t really above your door, imagine if it is the arch of your foot. The foot that worked perfectly well all through school, all through every summer holiday, every single football game, netball game, game of Kick the can, British bulldog and whatever you spent the first 10 years of your life doing. Up until your lovely kind parents started buying you fancy trainers instead of the plimsolls that you used to be happy in. (more…)
Stretching should be an important component to any runner’s routine. Runners tend to be tight in predictable areas (most notably the hamstrings and calf muscles) and in turn, they get injured in and around (more…)
Sprains are damage caused to the ligaments that support a joint. When a force places stress on a joint there can be damage to the ligaments that surround it. The ligaments can tear or be stretched. Ankle sprains (twisted ankles), knee sprains (twisted knees) and finger sprains are (more…)
1. Move slowly into the stretch.
2. Hold the stretch for 10 seconds prior to exercise (warm-up) and for 30
seconds post exercise (cool-down).
3. Breathe and relax while holding the stretch.
4. NEVER do any bouncy stretching, always hold and relax.
5. Focus on the muscle you are trying to stretch and then try to lengthen it.
6. You may be able to breath in and push the stretch slightly further half way
through the stretch. This is most important during cool-down.
7. Move slowly out of the stretch again.
8. Remember to stretch both sides.
9. Increasing the range of movement around a joint will help the blood flow to
the muscles surrounding the joint and increase circulation that will carry
away any lactic acids that may build up in the muscle.
10.Do more stretching that just warm-up and cool-down. A lot of gyms offer
stretch-classes where the aim is to permanently and progressively to
increase your flexibility.
Information courtesy of Cole’s therapy & injury clinic
Is aspirin useless when it comes to DOMS?
All athletes are familiar with delayed-onset muscle soreness (DOMS). DOMS, which generally strikes 24 to 48 hours after a challenging workout, usually features (more…)
Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
