Runners

SCALENEMUSCLESWHAT ARE THEY? These three pairs ofneck muscles (anterior, middle andposterior scalene) tilt, lex and rotateyour neck. They also lift your upperribs every time you breathe.``````WHY DO THEY MATTER? ‘Strong neckmuscles keep your head steady forbetter posture,’ says physio PaulHobrough (physioandtherapyuk.co.uk). ‘They also help pump your armsso you can enjoy a faster leg turnover.’By lifting your ribs, they boost yourrespiration during high exertion byincreasing your oxygen uptake.``````WHAT IF I IGNORE THEM? ‘Tight scalenemuscles will pull your neck sidewaysor forward when you run, causingneck and shoulder pain,’ notesHobrough. ‘You won’t move your armswith the same freedom, causingrotational force through your pelvis,knees and feet that will slow you down.’``````A / WHAT’S THE INJURY REHAB? Do sidelexion stretches at your desk. Tilt yourhead from side to side, using yourhand for a helpful downward pull ifneeded. Do 3 × 30 secs each side.``````B / HOW DO I STRENGTHEN THEM? Performcraniocervical lexions. Lie on yourback, tuck your chin in and lift yourhead one inch of the ground. Keep yourabs tight and your lower back lat towork the scalenes. Do 3 × 15-sec reps.``````WHAT ARE THEY? Threepowerful muscles (semi-membranosus, semi-tendinosus and bicepsfemoris) at the back ofyour thigh that pull yourleg back and lex your kneewhenever you walk, climbsteps or jump.``````WHY DO THEY MATTER? ‘Theycross the hip and knee jointsand so help transfer forcedown the leg and into theground for eicient forwardpropulsion,’ explains Dunne.During the stance and swing``````phases, strong hamstringspower the knee bend, whichhelps drive you forward –especially when running uphills or in sprint inishes.``````WHAT IF I IGNORE THEM?‘Weak hamstrings anddisproportionately strongquads can cause imbalancesaround the knee joint,leading to runner’s knee,’says Dunne. Another risk istendinopathy – inlammationof the tendons connecting thehamstrings to the ‘sit bones’at the bottom of your pelvis.``````WHAT IS IT? This muscle isresponsible for the lexion ofyour four smaller outer toeseach time you take a step.Not to be confused with yourplantar fascia – a strip ofibrous tissue that primarilyworks to absorb shock.``````WHY DOES IT MATTER? Efectivetoe lexion helps to controlthe transverse arch, whichruns across your foot fromthe big toe to the little toeand aids your balance,weight distribution andforward momentum. ‘Thishelps you land and driveforward more eiciently,but the transverse arch alsomakes space underneathyour foot so all your tendonsand nerves don’t get bashedevery time you land,’ saysBuckingham.``````WHAT IF I IGNORE IT? If thismuscle is weak you will runwith a latter transverse arch,which can lead to metatarsalinjuries and possible nerveproblems, says Buckingham:``````A / WHAT’S THE INJURY REHAB?Sit with both feet on the oorand practise lifting the ball ofyour foot by exing your toesdown and creating an arch.‘Imagine there is a pin underyour foot that you don’t wantto step on,’ says Buckingham.Repeat 3 × 25 times per foot.``````B / HOW DO I STRENGTHEN IT?Take 15 steps forward whileholding a light dumbbell ineach hand. With each step,land on your heel then rollyour foot forwards and lift uponto your toes to activate themuscle. Do 3 × 15 steps.``````A / WHAT’S THE INJURY REHAB?Hamstring bridges. Lie onyour back, with your anklesbelow your knees. Pushthrough your heels andlift your hips to create astraight line from yourshoulders to your knees.Hold for 3 × 20-40 secs.``````B / HOW DO I STRENGTHEN THEM?Do single-leg arabesques.Facing a wall (in case youstumble), stand on one legwith your knee slightly exedand push backwards withyour hanging leg whilereaching forward with botharms, until your back andraised leg are horizontal.Do 3 × 10 reps per leg.(^5) FLEXOR DIGITORUM BREVIS(^6) HAMSTRINGSJULY 2018 RUNNERSWORLD.CO.UK 0534The Transformation IssueStrongerBBAAABWORDS: MARK BAILEY. ILLUSTRATIONS: LIZZY THOMAS