Running one way

Do you always run on the same side of a road? If so, the road camber may be responsible for niggling pain and injuries. The average road slants by about seven to nine degrees, which means you are running on a sloping surface and one leg is hitting the ground at a higher level than the other. “Effectively, it makes the leg nearest to the middle of the road longer,” says Martin Haines, a physiotherapist and adviser to Runner’s World magazine. “The body compensates for this by trying to shorten the leg to reduce the pressure on the back and the knee.” The more you pound the pavement, the worse the pressure becomes. Avoid running consistently on a camber; vary your route and terrain as much as possible, Haines says.

A badly fitting sports bra

According to a study in a recent issue of the journal Medicine & Science In Sports & Exercise, wearing badly designed and ill-fitting bras for physical activity can affect breathing, posture and workout technique. Researchers at the University of Wollangong in Australia found that a specialist sports bra reduced pain and movement in the breasts by 50% compared with crop tops and regular bras. Too little support, they warned, could also lead to irreversible sagging.

Wearing trainers too small

Ingrown toenails, blisters and loss of toenails can all be caused by wearing trainers that are too small. Anne Stephens, a spokesperson for the Society of Chiropodists and Podiatrists, says generally you will need a sports shoe that is a size bigger than you normally take. You should always try them on in the afternoon or evening when your feet are at their most swollen, and wear your sports socks. Sports shoes should feel snug but not tight. “Trainers should fit closely around the instep, without any excessive up and down movement at the heel,” she says. “You should be able to feel a space at the end of the shoe by pressing your thumb down in front of the big toe when standing.” Ideally, you should have more than one pair. A survey showed there are 76 times more fungi in the average training shoes than in a toilet; allowing them to dry out between workouts will help.

Poor gym technique

In a recent survey, Edward Cole, director of the human performance laboratory at the University of Texas, and a panel of experts looked at common mistakes made by gym-users. Typical errors included having the seat too low on a stationary bike so your legs are cramped, or so high you have to pedal on tiptoe. To find the correct height, place a heel on one pedal and extend until your leg is straight. If you lean forward when cycling, try not to round your back. Don’t grip the handlebars of an elliptical trainer or stair-climber too tightly, as it will decrease the workload for your legs and cause tension in your upper body. On the stair-climber, don’t make steps too shallow: it minimises the work your large muscle groups need to do.

Not warming up

Launching into a workout without preparing your body can be a recipe for disaster, says Louise Sutton, a lecturer in health and exercise science at Leeds Metropolitan University. It leaves the body vulnerable to injury through sudden movement and cold muscles. “A warm-up will increase muscle-tendon suppleness, stimulate blood flow to peripheral tissues, loosen muscle tendon and connective tissue and increase body temperature.” Stretching, although important for overall fitness, is not strictly necessary prior to a workout. Several studies have shown it is better to stretch during a cool-down, Sutton says. But spend at least 10-15 minutes walking at a good speed, jogging, cycling or swimming to be prepared.

One-sided workouts

Golf, tennis and other racket sports all involve the predominant use of one side of the body, which can lead to muscle imbalances and postural problems. A recent study at the Union Memorial hospital in Baltimore showed common problems include damage to the lower back and shoulder, and tennis elbow. According to Sammy Margo, spokesperson for the Chartered Society of Physiotherapy, using weights to strengthen your non-dominant side is helpful, while Chris Baron, the golf doctor at the Celtic Manor Resort in Wales, says in golf as well as other sports, “the spine is the first area of the body that comes under attack if your technique is poor. The best way to prevent this is through Pilates-style exercises.”

Lack of consistency

Not only does yo-yo exercising limit your fitness, it also cramps your mood, according to sport scientists at the US Uniformed Services University, who studied the effects of stop-start fitness programmes recently. Forty regular exercisers underwent mood and fitness tests, then half of the subjects were forbidden from working out for two weeks while the other half maintained their normal gym regimen. Assessments were repeated after one and two weeks, with results showing that the exercise holiday left them feeling worse than if they had completed a week of intense, exhaustive exercise.

Source: Read Full Article