Older Yet Faster: The Secret to Running Fast and Injury Free by Keith Bateman & Heidi Jones

Author:Keith Bateman & Heidi Jones [Bateman, Keith]
Language: eng
Format: azw3, epub
Tags: The Secret to Running Fast and Injury Free
Publisher: Older Yet Faster Publications Pty, Limited
Published: 2020-03-24T16:00:00+00:00

Chapter 13

Heidi’s rehabilitation exercises

Heidi Jones

In the course of your transition, you will naturally experience muscle soreness, which will mostly be in your calves and feet. This soreness can be easily managed by adjusting your training program, resting and doing some suitable exercises. There should be no need to consult a medical professional at this stage, but if you do, please ensure that they understand the physics of good running and will not be hindering your progress by advising supportive or cushioned shoes, or issuing orthotics.

If you do too much too soon, you might experience more serious injuries, such as calf tears or Achilles tendon problems. Tendons are the last structure to strengthen. Typically, people transitioning out of orthotics will have weaker tibialis posterior tendons (the tendon of the key stabilising muscle of the lower leg that attaches to the medial arch of the foot and is located at the back and to the inside of the shin bone), because the tendon has come to rely upon continued support. Being weaker, it will be more prone to injury.

If you need to warm up any sore tendon, do not be fooled into running, as this will still be causing damage and will extend your recovery time. If you have an injured tendon or plantar fascia, you can increase blood flow by immersing your foot in warm water for 10 to 15 minutes immediately before doing my Spiky Ball and Foot Program.

In this chapter, I discuss the differences between transitional soreness and more serious injuries, and I also suggest exercises for general rehabilitation.

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