Achilles Tendon Pain

Archive for the ‘Achilles Tendonitis Rehabilitation’ Category

As a runner you are probably only to aware of the pain and injury that can come with running, it does not have to be that way though, implement a decent stretches for running routine and you will find that your distance and speed will rise while pain and injury drop right off.

To improve your running as well as prevent running injuries it is important to understand and apply the stretching for running information I present here. You’d be – or rather you WILL be amazed how adding a few simple specific stretching for running to your fitness program will help you run further, faster and longer.

But this is not only advice for pure runners. Running is a core part of many other sports, the ability to run fast and, or for long distances is critical in sports such as football and rugby as well as in professions such as soldiering. Basically, any activity where endurance, agility and speed are required will need running skill.

The main problem though is that too much running causes injury to humans due to body stress. The high impact nature of the activity causes lots of stress to muscles, tendons and ligaments as well as making the runner vulnerable to strains, sprains and fractures.

Never the less, most running injuries can be avoided through proper conditioning and attending to correct running technique. Runners should loosen up and cool down properly and that is where stretching for running are of such value.

So stretching for running is just about the most under used methods for improving running efficiency, avoiding running pain and injury and properly rehabilitating sprain and strain injuries. Don’t make the error of thinking that simple stretching for running isn’t useful.

Here are my 6 of the best stretching for running. Obviously there are many more, but these are a great place to start.

1) Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, keep hold of something to keep your balance and push your hips forward.

2) Standing High-leg Bent Knee Hamstring Stretch: Stand with 1 foot lifted onto a table. Keep the leg bent and lean your chest into your bent knee.

3) Standing Toe-up Achilles Stretch: Stand upright and put the ball of the foot onto a step or raised item. Bend your knee and lean forward.

4) Among the most effective stretches for runners is the simple toe touch. Slightly bend your knees and with a straight back; bend over, touch your toes and hold for 15 seconds or more. Release and do it again 5 times. Good for entire upper body, hamstrings, calves and hips.

5) Find a wall, or steady object that will support your weight; with your right hand on the wall, reach your left hand down behind your same side leg and grab your left ankle and pull your foot up to your right buttock.. Hold this stretch for 15 seconds or a lot more, then do the same for your right leg.

6) Place one hand on the opposite shoulder (I.e., right hand on left shoulder) from behind your head; next take the left hand and lightly pull back elbow from the arm which is behind your head. This exercise stretches the arms and upper body and including the back, a very useful general stretch.

Barefoot Running Strides into the Mainstream with Pros and Cons for Runners
SAN FRANCISCO, Oct. 25 /PRNewswire-USNewswire/ — Until recently, running shoeless has had little more than a fringe following of enthusiasts. However, new research and the popularity of “five finger” shoes—a minimalist shoe that fits the foot like a glove—has barefoot running striding into the mainstream.

Athletics: Barefoot Running Strides into the Mainstream With Pros and Cons for Runners
(San Francisco)–Until recently, running shoeless has had little more than a fringe following of enthusiasts. However, new research and the popularity of “five finger” shoes—a minimalist shoe that fits the foot like a glove—–has barefoot running striding into the mainstream.

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