Continuing with the series of exercises I am doing for strengthening my core muscles, I am showing below two exercises to strengthen the quads, hammies and glutes.
Done right, you are going to engage your glutes and hamstrings.
I am not a pro doing these exercises. Rather I am learning these from my social circle and chiropractor. Most of the runners, triathletes out there already know these exercises. Jotting them down in a blog post, and creating videos will only help to revise them, or switch your core strengthening exercises a bit. Challenges are always good :). Continue reading
Heels hurt ……..
Mundane, because no running.. took the day off to repair the broken parts. Have a sore heel on the right leg. The ‘Shoe-Dog’ gait testing mechanism at Road Runners tells me, that I put 53% weight of the body on my right leg,
and rest on the left leg. phew!!! Anyways, the soreness in the heels is an indication that I need to change my running pairs.
Though I got a new pair of Asics, but the pain in the heels, early morning while getting out of the bed, is awful. Googled a bit, and found that it is called as Plantar Fasciitis. Plantar Fasciia is the connective tissue that runs from the heel to the base of the toes
Plantar Fasciitis, is a common form of injury among runners. It happens because of various reasons-
- Old pair of running shoes, without much cushion.
- sudden increase in mileage, leading to over stress of the legs
- this is related to the running form, where heels strike the ground first.
Detailed analyses, you can check out the following: http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
I have been rolling ICED bottle under the feet, rolling the heel, back of the heel, as much as I can. Even now, while writing this, I am massaging my foot with the ICED bottle.
I cannot cut down on running much, because of an upcoming Marathon in a month. But advice is to reduce the mileage, and work on strengthening the various machine parts.