Fleur demonstrates a short stretching sequence for the hips for those of you who may be spending more time than normal sitting down.
Here, each movement is shown and described so you can follow along and have a quick six minute stretch during your lunch break.
Sit down with your legs stretched out in front of you. Cross your right leg over your left with your right knee bent. Rotate your body round to the right and gently push your right knee over to the left. Think tall as you do this to keep your spine as long as possible. Hold for 30 - 45 seconds.
From here, turn to face your toes and bend your left knee, keeping your right ankle still crossed over your left knee. You can prop yourself up with your hands. Hold this for 30 - 45 seconds.
Repeat steps 1 and 2 with your left leg.
Bend your knees, press the soles of your feet together and pull your heels toward your pelvis. Then drop your knees out to the sides and without forcing your knees down, rest your elbows...
If you look down in the London Marathon start pens, you will see a sea of pink, blue and black tape wrapped around runners' ankles, knees, calves and hamstrings. You may even see some up into the shoulders and elbows if you look closely enough. What is this magical tape you may ask? And what is it actually doing?
How does K-tape work?
K-tape is an elastic, adhesive tape that is hypoallergenic and water-resistant. When applied, the tape does not restrict motion and can be worn for several days before removal. It is also very flexible and can be applied almost anywhere on the body, which makes it ideal to run in.
Kinesiotape or K-tape techniques were developed and introduced in the 1970s in Japan by a chiropractor, Dr Kenzo Kase, to tap into the body’s natural way of healing whilst allowing support and stability to muscles and joints without restricting the body's range of motion (which is what rigid traditional tape does).
Since its development, K-tape has become a very popular additiona...
If you're a keen runner or do exercise with a lot of jumping elements on hard surfaces, the chances are you have suffered from shin pain. This is known as shin splints or medial tibial stress syndrome.
So what can you do to help yourself?
Research suggests that relative rest for 2-6 weeks is key along with icing the area.
Annalie demonstrates some exercises that may help.
A high ankle sprain is also called a syndesmosis sprain. The syndesmosis is a fibrous tissue with ligaments that connect the tibia to the fibula. It is damaged when the foot is flexed and turned outwards. This may be caused by movements such as running or being tackled in a sport, eg rugby. The signs and symptoms you may experience are pain from the front of the ankle all the way up the shin, inability to fully weight bear when walking and pain when walking upstairs. Annalie demonstrates some exercises that may help.
Lateral ankle sprains occur when you roll your ankle outwards which causes the ligaments to stretch and become damaged. Movements that commonly cause this rolling to happen may be running on uneven surfaces or landing from a jump. You may feel pain on the outside of your ankle, it may be bruised or swollen and it may be painful when moving your foot inwards. Annalie demonstrates some common exercises that may help.
The gastrocnemius is one of the two main calf muscles, which sits outermost and gives the calves their distinctive shape. It has two origins, one from the inside of the knee and the other from the outside. Both join the Achilles tendon about half way down the calf, which then runs to the base of your heel. This exercise emphasises a slow descent and working through the full range to help strengthen the tendon portion and the muscle through its full range.