Marathon Season is well under way now and the mileage is creeping up. This week-end is Easter and traditionally many runners will be leaving the cushy flat roads around London’s Parks and Commons for the country. It is normally  the busiest time here in the clinic for dealing with Running injuries.

For those less experienced distance runners take note. The country or sea air is infinitely better oxygenated and likely to invigorate you when out on a long distance run. No doubt you will feel the urge to add some serious increase in time or distance.

Watch out for the uphills and downhills. Many more of them out of town. To enable uphill running we need to raise the knee higher and lift the toes up further. This will place a greater load on the Hip flexors Rectus Femoris,  Illiacus and Psoas, If you suffer from Lumbar discomfort, groin, anterior hip or Patella pain it may well be the increase effort of these runs. Lunge stretches and quad stretches with knees separated will help. The raising of the toes and forefoot to clear the increase angles will strain the Tibialis anterior leading to sore muscles around the shin. Stretch these out after running up hills.

Down hills can really take it out on the quads and hamstrings with a different kind of force absorption. When descending try taking shorter strides to reduce the impact.

Remember after the runs to get those Stretches in and hold them for up to 90 seconds if possible.

For more advice contact david@theosteopath.net