Simple Moves To Age-Proof Your Body

The RW physio on how masters runners can build a stronger and more injury-resilient body. Part 1: Muscles

Build strength to keep the years at bay and feel better

MASTERS RUNNERS with a good number of miles or running years on the clock can often struggle with muscle issues because of a build-up of scar tissue. Microscopic strains occur within muscle tissue as a result of running and the ensuing scarring builds up over time. This scar tissue then becomes more fibrous, less elastic and more brittle and, therefore, is more likely to tear rather than stretch to absorb the load that is placed on it. The muscles can have ‘knots’ of scar tissue, which feel like thicker lumps. Put this alongside a muscle that is not as strong as it once was (owing to age) and you have the perfect recipe for strains. This is the same for any muscle group, but it’s particularly true in areas where you have had issues.

The calf muscles are the most likely to suffer from this problem. The lumps are typically felt on the inside of the muscle if you pronate and on the outside if you tend to land on the outside of your foot. I liken it to feeling a bag of marbles.

The sharp pain of a strain or sprain of scar tissue seems to come out of nowhere, even when you have warmed up well. It can also manifest as a gradually increasing ache in the muscle, followed by cramp. Either way, it can be frustrating, but time spent improving this tissue’s elasticity and strength can help.

The best combination is to work the tissue hard one day, then easy the next, to allow recovery and adaptation. The aim is to open up the fibres, breaking up the tight cross-links and stretching the collagen fibres. Most scar tissue is made up of type 1 collagen which, gram for gram, is stronger than steel; this means you need to work it hard to change it.

Rise onto the tiptoes of the leg to be worked (1). Hop on the spot and try to stay high on the ball of your foot – keep your knee over your foot throughout (2). The hops should be controlled, continuous and done at a running tempo. Repeat on the other leg.