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Triathlon Plus - - Physio Corner -

Q. I in­creased my run dis­tance from 10k to 17k and now my knee is very painful. It’s be­low the knee cap and feels bruised on the out­side. It’s also very stiff al­though a foam roller does give some re­lief. What have I done? Danielle Joyce A: It sounds like you’ve just in­creased your dis­tance too quickly and pushed the mus­cles in your leg be­yond their ca­pa­bil­i­ties.

To re­lieve this pain, you will need to rest from any ex­er­cise that brings on the pain. Cy­cling and swim­ming are usu­ally safe op­tions to keep up your fit­ness. Con­tinue foam rolling the front and outer part of your thigh, avoid­ing the sore parts of the knees.

Have your run­ning style as­sessed to see if you’ve picked up any bad habits – you may get some sta­bil­ity ex­er­cises to help this.

In­creas­ing dis­tances is best done in­cre­men­tally with strength and con­di­tion­ing work car­ried out along­side your run­ning. Squats, lunges, step ups and ex­er­cises that in­cor­po­rate the abs and arms also. All these can be done at home or in the park.

Ail­ish Toomey Re­hab Physio and Run­ning Guru at Six Physio

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