By Pallavi Sharma
All you awesome runners out there, this one’s for you!
Your passion for running is admirable and your dedication and motivation to keep going is exemplary. But is there a time when regardless of how strong your mind maybe, your body seems to lack the same amount of strength stability, which causes running to become practically impossible due to extremes of pain that you find yourself in.
I experienced it too when I first started. I am not a very seasoned at it, but I did realise that running caused the joints to rub against each other and wear and tear faster than any other physical activity. I saw that within 2 weeks my knees and elbows began hurting tremendously and caused me to cut back on my practice which was quite frustrating considering the passion I had for it. So after couple days of rest, I went for a run again and guess what, I was in pain again and it continued and only got worse! I knew that I would have to do something extra to solve the issue and that’s when I started practicing specific yoga postures to heal my body. On the side I also started taking glucosamine tablets which helped me to a great extent in relieving the pain. (Heres a great article on glucosamine tablets and their effect on joints http://orthopedics.about.com/cs/supplements/a/glucosamine.htm)
Here are few yoga poses which I would make sure to do after every run to heal my muscles and stretch them out. It worked like a charm and I was happy to get back to my running, this time with more strength and endurance.
To read further on body issues related to runners, click the link below for more information.
Stretches: Shoulders, hamstrings, calves, lats, lower back, sacrum, hips
Strengthens: Core, spinal muscles, shoulder joints
Stretches: Hamstrings, shoulders, forearms
Strengthens: Legs, core, back
|Wide Standing Forward Bend
Stretches: Abductors, hamstrings, calves, lower back, sacrum, Achilles tendons, ankles, inner thighs
Strengthens: Core, legs, ankles
|Wide Leg Standing Forward Bend with Twist
Stretches: Outer hips, oblique, shoulders, intercostals
Strengthens: Hip stabilizers, core muscles
Stretches: Psoas, calves, Achilles tendons
Strengthens: Back, legs
|Front Thigh Stretch
Stretches: Front thigh, groin, knees, back
|Bound Angle Pose
Stretches: Inner thighs, pelvic region, hips, shins
|Diamond Pose with Toes Tucked Under
Stretches: Soles of feet, toes, ankles
Strengthens: Ankles, feet
|Diamond Pose with Cow-Face Pose Arms
Stretches: Ankles, shoulders, knees shins, arms, chest