Run Well by Juliet McGrattan (reading books for 5 year olds .TXT) 📕

weeks and only 10 per cent will still be off running after six months. When it first happens you should reduce or change your activities. Don’t do anything that causes you pain, which means you will probably have to stop running and switch to swimming or walking for a few weeks. There is some controversy over whether stretching or massaging your ITB (including with a foam roller) will help. Try stretching your ITB with a banana stretch to see if it gives you any relief. Cross your affected leg behind your healthy one while standing up tall and, with your arms raised above your head, lean away from the affected leg to make yourself into a banana shape. You should feel the stretch right up the outside of your hip, thigh and knee.

Like most running injuries it’s important to correct any underlying cause, so look for exercises that you can do regularly to help build up strength in your hip muscles. Resistance bands are perfect for this and a few minutes every day using a band will be time well spent.

You can gradually build up your running distance again, but keep going with the strength exercises. Listen to your body. If you feel your ITB start to twinge then cut down again. If you think it’s more than just a case of running too much too soon, get a gait analysis to make sure you have the right shoes, and if you have recurrent ITBS, then see a physiotherapist for an assessment.

Real-life runners

At the beginning of my running journey, I had ITB issues. After a lot of research and seeing a running physio, I discovered I had weak glutes and weak foot arches. Initially I tried custom-made insoles but they seemed to cause more problems and didn’t correct the root cause. Doing specific strength exercises focusing on my glutes, core and foot strength gradually started to pay off, and over time I found my gait changed and my pain disappeared.

Lisa Ruggles, runner, coach and director of 261 Fearless Club UK CIC

Q My knees are fine, but running seems to cause pain in my hips. What could this be?

A This could be Greater Trochanteric Pain Syndrome (GTPS), which can often afflict women who are between 40 and 50. Pain is felt in the outside of the hip. It’s worse when you lie on it, cross your legs or do repetitive movements, such as walking, cycling or running. You might have heard it called trochanteric bursitis, because it was thought to be due to inflammation of the bursa or fluid-filled cushions around the greater trochanter, a large bump at the top of the thigh bone. We now know that it isn’t as straightforward as this and likely involves small injuries to the muscles and tendons around the trochanter too. While also being caused by being overweight and sitting for too long (particularly with crossed legs), the repetitive movement of running is a clear trigger and runners who are rapidly increasing their distance are at particular risk.

Treatment involves a period off running, usually a few weeks, to let any inflammation settle. Try to keep doing light exercise and stick to your normal daily routine during this. You may need to use some painkillers such as paracetamol and you can apply ice to the sore, tender areas. Follow this with strengthening exercises to address any weaknesses in hip and thigh muscles, and follow that with a gradual return to running. Exercises can include glute bridges, single leg stands, wall squats and hip abduction exercises, which involve keeping your pelvis still and moving your leg sideways away from your body. You can use a resistance band for this movement too.

If your pain is not settling, then sometimes corticosteroid injections are used and you should see a physiotherapist or doctor to check the diagnosis and discuss further options.

Top tips for a healthy runner’s ­musculoskeletal system

• The musculoskeletal system can seem complicated and overwhelming, but there are some simple things you can do to help keep yours in good shape for many happy running miles:

• Always increase the volume and intensity of training gradually.

• Allow enough recovery days.

• Wear correct footwear, professionally fitted if possible.

• Use strength and conditioning to give you a strong and balanced body.

• Be aware that strength and balance training become more important as you age.

• Warm up with dynamic stretches rather than static ones, which should be done after a cool-down.

• See a health care professional for a diagnosis if any pain is not resolving.

• Maintain a healthy weight.

• Eat a balanced and varied diet so your body has the building blocks it needs for growth and repair.

• Find a good physiotherapist who is experienced in helping runners – they’re worth their weight in gold.

Further help and advice

Royal Osteoporosis Society: www.theros.org.uk

Versus Arthritis: www.versusarthritis.org

Running Physio: www.running-physio.com

General advice on conditions: www.patient.info

Find a physio – Chartered Society of Physiotherapy: www.csp.org.uk/public-patient/find-physiotherapist/physio2u

Chapter 8

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The Skin

If you could design the ultimate running kit it would be comfortable, waterproof, breathable, both warm and cool, fit snuggly and stretch when you need it to. Skin is perfectly designed for use during running, given it meets all of these criteria and has many more functions too! Despite this, though, there are issues that crop up and problems that arise with your skin that can be minor inconveniences or total game-changers, preventing you from taking even a single step. Let’s look at the body’s largest organ, learn more about how it works and what we can do to look after our most precious running kit.

Skin is incredibly clever! Here’s a list of just some of the roles that skin has:

• Holds us together.

• Protects the tissues that lie underneath.

• Controls body temperature.

• Keeps out infection.

• Prevents damage from ultraviolet light.

• Gets rid of toxins.

• Allows us to touch and feel.

• Makes vitamin D.

• Allows movement.

There are three main layers to the skin: the epidermis, the dermis and the hypodermis.

The epidermis is at the surface