Runners

074 RUNNERSWORLD.CO.UK JULY 2018WHAT ARELIEF!When cramping or tightnesshampers your run, use thesemoves to ease the pain – fastUpper backtightnessWhat it feels likeTightness betweenthe shoulder blades.Why it happens This kindof pain is linked to hipmisalignment and mainlyafects postpartumwomen: many have notfully rehabbed, causingthem to run with ananterior pelvic tilt (front ofthe pelvis drops and theback of it lifts), which putspressure on the back andshoulders. Other peoplemay run with shouldersshrugged and headforward, putting strain ontheir upper back muscles.The ix Try big backwardshoulder rolls whilerunning. If the paindoesn’t subside, get ofthe course and lace youringers together withyour palms facing eachother behind your back.Stand as tall as possible,then bend backwardgently at the hips untilyou feel a stretch in yourupper back.Side stitchWhat it feels like Intensestabbing pain under therib cage.Why it happensAccording to exercisephysiologist DeanSomerset, ‘Typically, ifsomeone is cramping,they’re using muscles onthat side preferentiallyover others that wouldcontribute to breathing.’The ix While standing,take a few deep bellybreaths, then press twoingers directly into theafected area. As youapply pressure, continuetaking deep breathsand lean from your hipstowards the unafectedside. Hold this positionfor several secondsor until you feel thepain subside.``````Foot crampWhat it feels like Sharppain in the arch of the foot- it may feel as if the archis drawing upward.Why it happensCramping in the footcould be caused by animbalance in electrolytes- chemicals in the bodythat regulate vitalfunctions such as musclecontractions. When youlose too many of thesenutrients through sweat,the electrical impulses inyour body can go haywire,leading to muscle crampsand spasms in the foot.Foot cramps can alsosignal muscular fatigue,as repeatedly lexingand extending the footover the course of along race can cause yourmuscles to work overtime,says Somerset.The ix Stand tall and still.Keeping your shoes on,shift your weight ontothe cramped foot andpress into it as much aspossible. If it helps, focuson spreading your toesapart. Lift your oppositefoot of the ground tostand on one leg if needed.Apply full body-weightpressure onto the afectedfoot for up to one minute.``````NOTHING PUTS THE KIBOSH on a runner’s high morethan a midrun cramp, stitch or other suddenache. It can happen any time you’re running,but it tends to be more common on race day,especially if you cling stubbornly to your race planregardless of your training, the weather, the terrain oryour body’s current state, says running coach Mary-Katherine Fleming. If pain strikes, pull of to the side ofthe course and try one of these easy ixes. (Attemptingto push on through a problem could lead to injury – sodon’t do it!) If the issue persists or worsens, stoprunning and head to a medical tent.``````Calf crampWhat it feels likeMild to severe painor tightness in thecalf muscle.Why it happensThere are two potentialculprits, says Fleming:an electrolyte imbalanceor running shoes youare still getting used to –particularly those witha lower drop (diferencebetween heel heightand forefoot height).The ix If you feel thecramp in your left calf,step your right footforward and sink into adeep lunge, with yourfront thigh parallel to theground and your frontheel pressing down.Hold this position for amoment, then step yourrear foot forward, walkfour or ive steps and thenrepeat a few more timeson the same side.``````FOR YOUR PAINSDon’t let midrundiscomfort ruinyour day``````WORDS: LAUREN BEDOSKY.``````ILLUSTRATION: ANDREA MANZATI