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. Read 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. Read More…
I’ve seen an increase in foot pain, self diagnosed plantar fasciitis, poor trainer choice (in my opinion) and heard a lot about how people are changing their running style because they’ve heard off the neighbour’s cat about barefoot running etc etc so before people get carried away, I’m going to put a few posts out about how the foot works, what can help or prevent it working and stuff I might think of on the way. I’ll break them down and put a post out each day so you can take it in easier.
This is all Read More…
Achilles tendinitis (correctly named Achilles tendinopathy) is a medical condition characterized by the inflammation and irritation of the Achilles tendon that can occur either in the acute or chronic form.
The condition derives its name from Greek mythology, named after Achilles, the invincible Greek warrior of the Trojan War, who was considered to be vulnerable only at his heel.
The Achilles tendon is a large rope-like Read More…
A dislocation happens when a force pushes one bone of a joint over the other. A dislocation should be put back in place as soon as possible by a trained professional.
Treating a dislocation
Seek urgent medical help to put the joint back in place.
Do not use ice or heat on the joint until it has been popped back in.
Once the dislocated joint has been popped back in it will usually need to be immobilised for some time with a splint or brace to give the joint capsule, tendons and ligaments time to heal.
Follow RICE (Rest, Ice, Compress, Elevate) to reduce the swelling and pain once the dislocated joint has been put back in place.
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 Read More…
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.
Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
Stretches courtesy of Cole’s therapy and injury clinic
Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.