FITNESS COACH HEIDI LINDAHL ON EASING BACK
INTO RUNNING AFTER A HIP OPERATION, THE MOST
EFFECTIVE STRETCHES AND SORE BACK ADVICEAsk the expert
I’ve had a hip replacement and
have finished the post-surgery
physiotherapy component. I’d like to get
back into running again, but I’m
not sure what step to take first.I recommend finding a trainer who specialises in corrective
exercise programming. It’s paramount that you understand
what is required to restore range of motion, pelvic stability,
re-activation of inhibited muscles, and the release of tight fascia
(the sheath surrounding muscles) before hitting the pavement again.
Mastering fundamental movement patterns before advancing to
running is also important – some of these include squatting, hinging,
pushing, pulling and lunging. Your age, how the surgery went and how
much of a runner you used to be will determine how long you will need
to be in a corrective exercise program before you start running again.I want to be as limber
as possible for my first
half-marathon. How late
should I get a massage in
the lead up to the event?If you are used to deep tissue
massages, have one at
least four to five days
before the race. If you
leave it closer to the
event, you run the risk
of having sore and
lethargic muscles.
Alternatively, a Swedish-
style massage a day or
two before the marathon
may be beneficial to
promote circulation of
new oxygenated blood
around the body. In any
case, a week out from
your race is not a time
to try anything new!‘You need to be in a corrective exercise program’
I have a sore back as my job
requires a lot of driving. What
exercises can I do to help it?Swimming is a great option as
the water bears most of your
body weight and allows you to work
the majority of the muscles
in your body more easily,
placing less stress on the
joints, as well giving
the heart and lungs a
workout. Pilates can also
help, as well as regular
stretching using all
planes of the body. See the
stretch exercises on the left.If you’d like one of our experts to
answer your question, email it to
[email protected].
No personal correspondence
will be entered into.What are three of the
most effective stretches?
Most people stretch the sagittal
plane (this divides the body into
left and right side). However, the frontal
(back/front) and transverse plane
(upper/lower using twisting
movements) are just as important.
1 Arm swing: Stand upright with good
posture and swing the arms from side
to side aiming for a gentle spinal twist.
2 Kneeling arch: Kneel on the left knee
with the right foot in front, raise the left
arm straight up, then arch the arm over
your head. Repeat on the opposite side.
3 Lunge and twist: Step forwards into
a lunge position with the left foot,
keeping the right leg straight behind
you, place the right hand on the floor
and twist the chest to the left
extending the left arm towards
the ceiling. Hold for 30 seconds,
then repeat on the other side.
have
a deep
tissue
massage at
least four to
five days
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PHOTOGRAPHYGETTY IMAGES