Runners

PERONEUSLONGUSWHAT IS IT? Travelling along the calfbone to the ankle and feet, it controlsyour ankle when you stride. It isinvolved in plantar lexion, but unlikethe soleus (see 9), which drives youforward, its main role is supportive,controlling eversion (turning your footoutwards) to keep your anklesbalanced and aligned with each stride.``````WHY DOES IT MATTER? ‘It is vital for anklestability and foot control when youstrike the loor,’ says Hobrough. ‘Itstops you landing on the sides of yourforefoot and helps you control yourfootstrike from heelstrike to toe-of.’``````WHAT IF I NEGLECT IT? ‘You’ll developan unstable ankle and poor footmechanics as you land, twisting yourfoot inward,’ warns Hobrough. Anklesprains are inevitable. ‘It can also pullhard on the cuboid bone in the foot,which can cause a sudden ankle pain.’``````A / WHAT’S THE INJURY REHAB? Start with aside stretch. Sit on a chair, rest yourright ankle on your left knee andgently twist your foot round and upwith your hands. Do 3 × 10 secs per leg.``````B / HOW CAN I STRENGTHEN IT? Try resistedankle eversions. Sit on the loor andattach a resistance band to your leftfoot, then trail it beneath your rightfoot. Pulling the band with your righthand, bend your foot out against theresistance. Do 3 × 25 reps per leg.12JULY 2018 RUNNERSWORLD.CO.UK 055WHAT IS IT? A vital respiratorymuscle between your chestand abdomen that contractswhen you breathe to openup your chest cavity.WHY DOES IT MATTER? Yo u rdiaphragm helps to expandyour lungs and draw in moreoxygen to enhance aerobiceiciency and stamina.‘If the surface area of yourlungs was spread out,it would cover a tenniscourt but if your diaphragmis weak you may only beaccessing a fraction ofthat,’ notes Buckingham.WHAT IF I IGNORE IT? ‘It is amuscle few runners train, soit becomes easily fatigued,’says Buckingham. Shallowbreathing from your upperchest, not your belly, iscommon, so you never runat your full potential.``````A / WHAT’S THE INJURY REHAB?Diaphragm injuries areusually caused by trauma andso are uncommon, but everyrunner can begin trainingtheir diaphragm with “deadbugs”. Lie on your backand lift your left knee andright arm while exhaling.``````Inhale using your belly as youlower them down, and repeatwith the opposite limbs.Straightening your legs willmake it even tougher.Do 3 × 20 reps each side.``````B / HOW DO I STRENGTHEN IT?Rotational lunges will trainyour diaphragm in afunctional way by simulatingrunning imbalances. Holdinga light medicine ball in frontof you, lunge forward withyour right leg and twist yourarms sideways, breathingout as you lunge. Do 3 × 12reps per leg.(^11) THORACIC DIAPHRAGMThe Transformation IssueStrongerWHAT ARE THEY? Four muscles(vastus lateralis, vastusmedialis, vastus intermediusand rectus femoris) thatconnect your hips and upperthigh bone to your patella(kneecap). The quads extendyour knee when you walk,squat or kick.WHY DO THEY MATTER? ‘Thethree vastus muscles help tostraighten the knee,’ saysDunne. They help to pushyou forward and poweryour drive phase. ‘They alsoplay a major role in kneeshock absorption.’WHAT IF I IGNORE THEM? Anyweakness will make youvulnerable to runner’s knee.‘Weak quads can alsoafect the tendons they’reattached to, causing patellartendinitis,’ says Dunne. ‘Tightquads limit your knee drive,shortening your stride. Theycan pull the pelvis forward,putting the muscles of thelower back under pressure,’he adds.WHAT’S THE INJURY REHAB?Isometric wall squats. Standwith your back to a wall and,with ankles beneath yourknees, squat until your thighsare parallel to the ground.Aim for 3 × 60-sec holds.HOW DO I STRENGTHEN THEM?Split squats. Adopt a stancewith one foot forward andone foot back, rear heel ofthe ground. Engage your absand bend both knees untilyour rear knee is about totouch the ground, then driveup. Do 3 × 15 reps per leg.(^10) QUADRICEPS FEMORISABAABB