Under the pretext of increasing the working muscle during a run, look for a slimming Sinuous his legs and buttocks, or which enhance relaxation, many people turn to weight / weights worn on the ankles. But run or even move with these charges is a very risky practice and may cause a number of health problems. The joints must endure suffering when overweight, whether in the case of overweight (for obesity for example) or in the case of an additional surcharge (due to the weight carried by the body ). Wearing ankle weights, either on a regular basis (all day) or ad hoc basis (in practice its footing), is very harmful and can cause several types of injuries:. Risk of injury to the lumbar and impairment of the spinal discs (the weights increase the body sway, which can damage the spine). The weight borne by our tendons at each impact with the ground during a run is already substantially equal to our body weight multiplied by 3, that is to say that for a man weighing 70kg, 210kg should bear his tendons. If in addition an extra mass to the ankle, the tendons are subjected to a load which the body is not accustomed. Also, be aware that the benefits due to this practice during a jog is relative, for wearing ankle weights modifies the wake of race. In effect, this creates an imbalance that is fixed to overloading located on the lower body. This will have the effect of changing muscle work. The gain will be reduced to nothing because once the charges removed, the rider must re-create a new balance and spend a lot of energy unnecessarily for that. Furthermore, it has not won since with weights muscle power, muscular work is different and the muscles are not the same. The impression of lightness is illusory and will in no case lead to improved performance. Some exercises can run with ankle weights to strengthen the work and increase the difficulty. Beware, the exercises should be aimed at building muscle and should be practiced statically. In no case should there receiving ground with ankle weights, otherwise endanger his health!. Abs: lying on his back, stretch the legs vertically and make small swings back and forth on the sides, and toward the ceiling. Buttocks: quadruped position (all fours), discard the bent leg on the side as he ascended the knee to the horizontal, or lift the leg straight back without exceeding the horizontal and back without digging. Abductor (outer thigh muscles) and muscles of the legs, standing aside the outstretched right leg to the right to an angle of 45 ° to 60 °. Aqua-Running: running water in the pool optimizes the movements smooth, because the resistance of water is greater than that of air. Protect your joints while there is still time because once damaged, it can no longer go back!.Prefer enhance your strength training or relaxation with static exercises and drills that will push the race to replace the use of weights. We shot many news for you: the retirement of Favre becoming increasingly real, the situation is becoming clearer to McNabb, Porter .. The voluble linebacker wants to leave the Dolphins after a decrease in playing time Porter, 32, first made known its intentions émissio .. The hakama is this kind of large black skirt (sometimes blue) worn by the highest ranking Aikido. This dress is in keeping .. A 103-year Pkinoise will carry the Olympic flame Pkinoise A 103-year-old volunteered to participate in the relay .. A relatively quiet Tuesday news side but at least we do not have the hangover of Bills fans this morning .. The season Earnest Graham .. This week will be a small side news, life in the U.S. stopping for Thanksgiving. There are still some items worthy of mention, including a coach to .. ..
Overuse injury in a runner most often occurs because a mistake in training, for running too far, too fast, too soon. With each mile that is run, the feet must absorb 110 tons of energy. Therefore not surprising that up to 70% of runners develop injuries every year. Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but there is much evidence that running more than 45 miles per week increases your risk of overuse injury. If you feel pain when you run, place ice on the area and rest for 2 to 3 days. If the pain continues for 1 week, visit your doctor. Orthotics are inserted into shoes to correct bad alignment between the foot and calf. You probably need orthotics if the inside of your foot turns in, a problem called pronation. If you have bad alignment but no pain with running and does not suffer from repeated injuries, you probably do not need orthotics. Many world-class athletes with bad alignment do not wear orthotics. Your doctor may suggest orthotics if you have bad alignment and become injured and not relieved by other measures such as rest, ice, and cross training. Before and after the run, perform specific stretching exercises. See the pictures below that show stretching exercises. These exercises may also be part of your recovery from injury. Do not bounce with each exercise. Stretch until you feel tension but not pain. If you do develop an injury, your doctor may suggest a particular type of stretching exercises. Each day you should do three sets of each exercise with 10 repetitions in each set. For exercises that involve straight-leg raises, you'll want to add ankle weights as the exercises become easier to do. These exercises can also be made as part of your overall exercise program. Sit with your injured leg straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the bottom of your thigh. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome (pain under and around the kneecap), patellar tendinitis (inflammation of the tendon that connects the kneecap and tibia) and stretching of the hamstrings (overstretching or tearing of the muscles of the back of the thigh). Sit with your injured leg bent and crossed over your straightened opposite leg. Turn the waist away from your injured leg and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be useful in the iliotibial band syndrome (abnormal sensations from contact with the sore knee. Sit with your feet together, your back straight, head up and your elbows on the inside of the knees .Then slowly push down with elbows on the inside of the knees. You should feel the stretch along the inside of your thighs. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for adductor strain (on stretching the groin muscles). Stand straight with your injured leg bent. Grasp the foot of your injured leg with your hand and slowly pull your heel toward your buttocks. You should feel the stretch in front of your thigh. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome, for iliotibial band syndrome and patellar tendinitis. Stand with your hands against the wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight, slowly lean forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for Achilles tendonitis (inflammation of the Achilles tendon, the tendon at the back of the ankle), plantar fasciitis (heel pain) and calcaneal apophysitis (inflammation where the tendon Achilles attaches to the heel, usually in children). Stand straight with your hands against the wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in your lower leg. Hold the stretch for 10-15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for plantar fasciitis, Achilles tendonitis and calcaneal apophysitis. Lie with your upper body supported on your elbow. Tighten the top of the thigh muscle in his injured leg, lift your leg for a count of four, hold for 2 count and then lower 4 count. Relax your thigh muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions. Once your leg gains strength, do the exercise with ankle weights. This strengthening exercise may be particularly helpful for patellofemoral syndrome or patellar tendinitis. Lie on your unaffected side, tighten the thigh muscle of your injured leg off the floor and then slowly lift the leg. Hold the leg up and lower it 2 4 count. Relax your muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with ankle weights. This strengthening exercise may be useful in the iliotibial band syndrome. Lie on your affected side with the leg crossed over the knee of your injured leg. Tighten your thigh muscles and lift the injured leg about 6 inches (15 cm.) To 8 inches (20 cm.). Hold for 2 seconds and then slowly lower your leg. Relax your muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day.Once your leg gains strength, do the exercise with ankle weights. This strengthening exercise may be helpful for adductor strain. Stand with your back against the wall and your feet away from the wall 6 inches (15 cm.) And 8 inches (20 cm.) Slowly lower your hips back and one third of the distance between the wall and floor. Hold for 10 seconds until you feel the top of your thigh muscles are becoming tired. Straighten and repeat. Do 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome or patellar tendinitis. Lie on your stomach. Tighten your thigh muscles and slowly raise your injured leg off the floor 4 count. Hold the leg up a 2 count and then lower 4 count. Relax your thigh muscles. Tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with ankle weights. This strengthening exercise may be useful for stretching the hamstrings. Stand with your injured leg on a step or platform that is 4 inches (10 cm.) To 6 inches (15 cm.) Tall. Slowly lower the other leg, striking the heel on the floor. Straighten the knee of the injured leg, allowing the foot to the other leg is lifted from the floor. Repeat. Do 3 sets of 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome and patellar tendinitis. ..

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