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Pei-Jiun Cheah

Pain with running

Are you the type of person that runs as a form of exercise but stop after a week or two due to pain and discomfort?

Or maybe you have the intention of going back to running but know that your body won’t bode well with the activity? In this month’s article, we will be discussing what is involved in running and tips on what you can work on at home.

Heel strike running vs. toe running; which is better?

There is no right or wrong answer to this question. It is based on personal preference and calf tension/length. There are both pros and cons to different styles of running and different injuries associated with the way you run (if not done correctly).

Injuries associated with heel strike running are generally around the knees and hips. Injuries associated with toe strike running are generally ankle and calf related.

To be able to run well, there are a few things that your body should be able to achieve:

  • Getting enough hip extension/opening
  • Maintaining an upright position with your upper body
  • Getting the cadence/rhythm of your strikes in time
  • Lifting your knees high enough
  • Making sure your feet don’t roll in and out
  • Your upper body should be able to rotate relative to your pelvis

There is a lot to think about when it comes to the biomechanics of running.

Exercises that you can work on at home:

  • Jogging on the spot with a metronome at 180 beats/min (Don’t lower the cadence even if you can not jog to the rhythm).
  • Lying on your back, keep 1 leg straight and hug the other knee to your chest. This will help increase the range in your hips.
  • Spikey ball and self release your feet and toes.

If you would like an in depth assessment, our clinic does treadmill running assessments. The running assessment will look at how you run and whether you’re missing flexibility or strength or both, in your technique. You will be given running specific exercises to learn how to move your body more efficiently, decrease pain and reduces the risk of injuries.

If you would like to book in for a running assessment or know someone that wants to get one done, feel free to give our clinic a call.

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