WARM-UPS INJURY
WORDS: RICK PEARSON. PHOTOGRAPH
: MITCH MANDEL 1. JOURNAL OF ORTHOPEDIC
AND SPORTS PHYSICAL THERAPY
JUNE 2018 RUNNERSWORLD.CO.UK 019JUMP TO IT
The Rebounder Bounce
& Burn Mini Trampoline
(rebound-uk.com £89)
claims to absorb about
90 per cent of the impact
you experience when
running on a hard surface.
As such itâs a great
cross-training tool for
those looking to give their
joints a rest. Fun too.Try thisA recent study
published in
the Journal of
Strength and
Conditioning
found that cold-
water immersion
made little to
no difference to
recovery following
intermittent
running exercise.
âAthletes and
coaches should
use this time for
more effective
and alternative
recovery
modalitiesâ the
study concluded.
You wonât find us
complaining...PA S S
WATER
SQUATTERSâ RIGHTS
Hereâs an easy win: the resting squat a common seated position in many
developing countries can improve hip and ankle flexibility and reset your posture â
all of which will help to create efficient injury-free running. Hereâs how you do it1 Stand upright
with your feet
shoulder-width
apart and lower
yourself into
a deep-squat
position.2 Hold this
position for
30 seconds
ensuring that
your heels stay
on the ground
and that you
are looking
straight ahead.3 Return to the
standing position
and repeat the
move twice more.What role does speed play in the impact the knee experiences
when running? In a study^1 participants ran 1km at three diferent
speeds: 5mph 7.3mph and 9.8mph. While the impact stress
per stride was greater at faster speeds the total stress was
30 per cent less owing to the fewer number of strides needed to
cover the same distance. Based on these indings running longer
distances at slower speeds particularly when youâre fatigued
could contribute to overuse injuries of the knee.YOU KNEED SPEED
The faster you run the less
stress you put on your kneesTIP: If you canât
hold the position at
first put a broom
handle under both
your heels to raise
them off the f loor