Foam rolling tips

Foam roller that painful, but so wonderful tool, it can help to ease knots and relax sore muscles, but do you take all benefits from it or do you use it right?

1. Don’t only roll. If you have knots, place roll under these and put pressure on, once these knots starts to loosening, you can start rolling.

2. Roll one muscle (muscles group) 30-90 sec. There are no point to roll several minutes on one area as it can increase injuries. If you feel to need more rolling take a break and Continue reading ”Foam rolling tips”

How to cure shin splints

Shin splints or Medial Tibial Stress Syndrome (MTSS) is a common injury among runners. It is usually the result of overuse of tibia muscles, especially the tibial anterior. When the muscle undergoes heavy stress, it swells, but the fascias around the muscle it is not able to stretch fast enough to provide space for muscle to grow, and it starts to cause pain and inflammation. In shin splints, the pain is directed at the internal parts of the thigh, sometimes to the external parts. Pain appear usually at the beginning of the run, it may disappear during the run, but the more advanced shin splints cause pain throughout the running. There are several theories how shin splints develop, many of which are related to running, such as a sudden increase in amount of exercise, running on a hard surface, running technique, or certain muscle weakness. Continue reading ”How to cure shin splints”

DOMS – what it really is?

One of my client asked me another day, why her muscles feel sore day or couple day after training, why not immediately? Simple answer is because it DOMS, but in the reality what is DOMS or what cause it?

DOMS means Delayed onset muscle soreness, it normally appears 24 to 72 hours after exercise. You might notice how your muscles feel sore, and sitting down or climbing the stairs feel difficult, day after the exercise. This basically DOMS.

My muscles are sore, so they are building more muscles, right? Actually no, DOMS can improve muscle growth, but not to a large extent. Muscle hypertrophy mechanism increases muscle, its most central mechanisms are mechanical tension, metabolic stress and muscle damage. Although DOMS causes muscle damages, it can also be Continue reading ”DOMS – what it really is?”

Running injuries: ankle and foot pain

Pain in the ankle or foot is common symptom for runners. Here’s some of the most common injuries, if you suffer any kind of pain I recommend rest and consult your doctor.

Ankle sprain
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Ankle sprain happen when ankle ligaments which are connected to the ankle bone torn or stretch suddenly. For example land the foot in the wrong position. This often causes swelling and bruises and need R.I.C.E treatment (rest, ice, compression and elevation), it’s recommended see doctor that there is not any other damage and as they often put Continue reading ”Running injuries: ankle and foot pain”

Running injuries: knee pain

Knees are one of the most often injured part of the runner. There are tons of the reasons which can lead knee pain/injuries, such as shoes, running terrain, posture, technique, etc. I’m always recommending take any abnormal feelings and pain seriously, denying it or lack of treatment (prevention) may cause long symptom and/or recovery period. Here are some most common ”muscles” related pain producers.

Patellofemoral pain syndore- also known as runner’s knee

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Runner’s knee is a repetitive stress injury, where the pain located in the under the kneecap (patella) or front of the knee. It occurs when pressure between patella and femur increases, as the knee flexes and extents patella glides trochlear groove, end of the femur. Normally the bursitis which are the lateral side of the knee reduce the friction, but if Continue reading ”Running injuries: knee pain”

Running Injuries: Hip and thigh pain

When runners experience more pain than just sore muscles, there can be some kinds of injuries in the background. Running injuries series we will go through some of the most common injuries different parts of body, what factors are behind them and how to cure them. First we will look hip and thigh areas injuries. Remember always consult your doctor if you doubt you might suffer any of these.

Groin pull

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A groin pull, groin strain or groin tears are common for runners, it appears when too much stress and force put to the thigh and groin they can torn or over-stretched. Also quick change of direction in the fast speed can cause groin pull. It can be graded 1,2 or 3 depending on extent of strain. Symptoms are swelling, pain and tenderness inside the thigh especially the adductors, struggle to bring legs together or raise the knee up. Doctor can make physical examination such as x-rays or MRIs. For a treatment used P.R.I.C.E protocol (protection, rest, ice, compression and elevation) during the first 72 hours of injury. There are five adductors muscles; pectineus, gracilis, adductor brevis, adductor longus and adductor magnus, their weakness or tightness, biomechanical factors like Continue reading ”Running Injuries: Hip and thigh pain”