Suffering from Running Injuries Ahead of the Great South Run

On Sunday 27th October thousands will take to the streets in Portsmouth for the Bupa Great South Run. The weekend running event caters for all disciplines of running, with a 10 mile course, a junior run and a 5K event.

The first Great South Run took place in 1990 in Southampton, before moving to Portsmouth the following year. The route takes runners past some iconic sites including the harbour where some of the Royal Navy’s finest ships reside. The 5K event was only added in 2011 to the weekend event.

A number of high profile athletes have taken part in the event, which has helped to raise more than £30 million for good causes over the years. The last British man to win the race was none other than Mo Farah in 2009, whilst in the women’s event Jo Pavey took the title last year.

Preparing for an event

Training and preparation are essential before undertaking any running event, whether it is the 5K or 10 mile event. Unfortunately, running injuries are something all participants will have to contend with at some stage in their careers whether in training, during a race or afterwards.

Before you make your way to the start line of the race you need to ensure that you are prepared mentally and physically for what is ahead. If the first time you run is the actual event then not only will it be extremely difficult to complete but the risk of running injuries is this website increased through your lack of preparation.

At the beginning you should create a running diary, giving yourself goals to achieve in the build-up to the run. This is designed to help you enhance your stamina so that you are able to run faster and for longer each week. The training plan should be gradual to ensure that your body can adjust to the change in distances and timings to make you stronger and fitter.

Regardless of whether you are running 5K or even a marathon, the process is the same in starting with small numbers and working your way up until you are able to run the required distance. Marathons are click more details slightly different however in that training plans typically target the 20 mile barrier before an event. Training should be split between distance training, speed and interval training, the latter being when you sprint at certain time frames within a run to really challenge your body.

Training ultimately prepares your body for the run and gives you the best possible chance of completing it within your target time. The more training you do, the better you will perform. Training can also help to prevent running injuries, by toning your muscles and conditioning your body however sometimes injury is unavoidable and there are some more common that others for runners.

Runners Knee

One of the more common running injuries encountered is that of runners knee. Knee pain is common among participants of any sports including running and football where twisting the knee joint during movement is required. The main source of pain or swelling of the joint is damage to the cartilage or ligaments.

Runners knee occurs as a result of overuse, typically when you push yourself too far during training. Patients report a soreness or discomfort beneath the knee cap or to one side which can also cause inflammation. Any inflammation of the knee joint can be very painful and seriously restrict movement, from being able to walk to the shops to competing in a 5K event. Some patients often report a grating sensation within the joint itself.

As discussed, training is essential in the build-up to your running event but you should know your limits and not push yourself too far, as share this website this can increase more details the risk of running injuries such as runners knee. If you believe you are suffering from runners knee symptoms then you should stop straight away and rest, as carrying on can cause more damage and prolong your recovery time.

Ankle Injuries

Running places an enormous amount pressure on the lower joints in the ankle and knee, especially for those running on tarmac. If you think that when you run your entire body weight is landing on your ankle and knee joints, therefore in time there can be a weakness leading to running injuries.

Ankle injuries can range in their severity from a simple strain to ligament tears to a broken ankle. The vast majority of ankle injuries are self-limiting in that they will get better in time with rest while the joint repairs itself.

A sprained ankle happens when there is mild damage to the ligaments, typically when they have been stretched unnaturally whether slipping on the road or falling from the pavement or landing awkwardly from a jump.

More serious injuries can involve longer periods of recovery and even surgery. For mild sprains you can use ice to help manage any inflammation and within a few days you should be back on your feet and ready to start your training once again, just take it easy. You may also consider using an ankle support in the immediate aftermath of an injury in order to help manage any inflammation and offer additional support to minimise the risk of further injury.

Final words on running injuries

Running injuries can happen to professionals and amateurs and sometimes are unavoidable, but what is important is how to manage the condition and overcome it. With the Great South Run just round the corner there will be some runners who are working hard to make sure they can stand at the starting line, with others having overcome many hurdles during training from ankle injuries to runners knee.

Whilst an injury can be very frustrating and demoralising you have to remember that you can do something about it to speed up recovery, whether it is resting, gentle exercise, physiotherapy or the use of a sports brace. You should always remain positive and be clear on what you want to achieve.

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5 Steps To Great Looking Hiar

5 Steps To Great Looking Hiar

Your hair is your crowning glory. Thin and dull hair spoils your beauty, whereas thick and glowing locks enhances your natural looks.

That is the reason why everyone wants to have great hair. There are many people who spend a lot of hours and a lot of money at hairdressers to their hair in tip top condition. Are you one of them? Then here is some good news for you. There is a way you can save your precious time and money spent at salons.

All you have to do is to consistently practice the following 5 tips on a regular basis

1. Washing

You need not wash your hair daily as this can cause dryness of the scalp. Also, make sure that you choose shampoos that contain natural ingredients. Shampoos with harmful chemicals may cause damage to your hair.The shampoo you choose should also suit the texture of your hair.

Very hot water should not be used to wash hair. Luke warm water is the best. Very hot water affects the texture of the hair and makes it coarse and dry. Hot water also affects the natural oil cooking fever hack no verification present in the scalp. It is important to wash gently and not apply too much pressure on the strands or scalp. The roots of the hair may be damaged if you wash your hair roughly.

2. Massaging your scalp

Your scalp can be massaged with the tips of your fingers. Massaging should be done in a circular motion as this increases the circulation of blood in the scalp. Blood circulation is needed to keep your hair healthy and prevent it from falling out. You can massage using natural oils like coconut oil, olive oil and lavender oil. Massaging with one of these natural oils once a week prevents the scalp from getting dried out. A dried scalp can lead to dandruff so lubricating it with a natural oil can help you stop this occurring.

3. Conditioning

Conditioner should be used on the hair after washing it. It is usually applied to the ends to avoid them from getting split but can be worked all the way through to reduce tangles. However, if your hair is oily you should limit the application to the ends. Also try to ensure the ingredients in the conditioner are as natural as possible so they will score hero cheats tool hack not cause any harm to your hair. You can also create home made conditioners using ingredients from your kitchen. For example, add some lime juice or apple cider vinegar to a mug of warm water. Rinse your hair with this warm water first and then with cold water. This alternate warm and cold rinse will help smooth the hair cuticles and make it shine.

4. Brushing

Your hair needs to be brushed daily. It is better to brush your hair at least thrice a day. This improves the blood circulation in the scalp. Try to avoid plastic or hard bristle brushes as they may damage the scalp as well as the hair. Gel brushes are the best option. Brushing hair after massaging head soccer cheats hack with oil keeps the scalp healthy. Make sure you brush your hair well before going to bed and early in the morning. This adds to the shine of your hair.

5. Drying and trimming

You should not rub a towel vigorously on the hair. The hair must be gently patted dry. Trimming your hair is also an essential requirement for great hair. Trimming gets rid of the split ends of the hair. It is recommended to trim your hair for every six weeks. Trimming encourages hair growth and reduces the occurrence of hair damage.

Your hair is your greatest asset. Never ignore your crowning glory or take it for granted. It is the key to looking the best that you can and healthy and bouncing hair will definitely turn many heads in your direction. In turn, improved looks will increase your confidence.

Finally, there are a few important don’ts you should remember. Avoid ironing hair. Avoid coloring your hair with dyes that contain harmful chemicals. subway surfers hack online free Avoid over exposing your hair to chlorine rich water in swimming pools. Sea water can also affect your hair.

Follow the above mentioned simple steps and you will be well on your way to having great hair.

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5 Reasons Giving A Massage Can Be A Great Gift This Valentine’s Day

5 Reasons giving a massage can be a great gift this Valentine’s Day

Looking for a gift to show that special someone how much you care? Something different to the usual flowers or chocolates? Why not consider offering to give them a massage?
There are great benefits for giving a massage (or receiving one!). Here are just a few –
Massage can be adapted love here for almost anyone
Whilst a full body massage can be a wonderful experience, not everyone is comfortable with that level of intimacy or contact.
Or they may click more details have injuries or health issues that preclude that intense massage.
But massage can be made more accessible or even acceptable, by limiting the area being massaged. Massaging just the hands, or the feet, feels fantastic. A neck and shoulder massage is great for tension and a scalp or head massage can feel just wonderful (which is why many hairdressers will include some scalp massage somewhere in their treatment).
Always ask before you give a massage – not just whether a massage is welcome, but if there are areas people love or hate being massaged.
Massage is relaxing
With our stressful lives, we all need something to help us relax and wind down. Massage may be just the thing!
Massage can help relieve pain
There is a reason why we immediately go to rub our shin when we have bumped it into the coffee table! Massaging an injured area can help soothe and relieve pain especially from things like muscle tension. Just think how good it feels to stretch and rub your neck after staring at a computer screen for a while. One caution – never massage over areas of injury which includes bruising, possible sprains or fractures, or if the skin is broken.
It’s a great way to get to know your partner better
Giving your partner a massage and listening to their feedback can be a great way to get to know what your partner likes and doesn’t like. Whether they like massage at all (some peple just don’t, unfortunately), where they like to be massaged, how firm etc etc. Some people love a back massage; some love a foot massage; while others hate getting their feet touched but may like a scalp massage. Everyone is different and if you can respect your partner’s likes and dislikes and really listen, it can make for a wonderful bonding experience.
Massage is good for your general health
Massage can help to improve the circulation and muscle tone and the feel good hormones generated help to give a sense of wellbeing. Which benefits the health more generally. So a massage can help you to feel both happy and healthy! Even giving a massage cooking fever cheats ice maker to just make top eleven hack android someone else feel good can make you feel good too!
At the end of the day, when you offer to give your partner a massage, you are offering them the gift of your time and your undivided attention, with the sole object of making them feel good – and what could be more romantic than that?

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