With all the extra training you have been doing for the City2Surf, you may be getting a few aches or pains in the lower limbs. While it's always best to seek professional treatment with a physiotherapist or sports injury expert, here are a few tips on what the problem may be and how to respond.
Achilles pain is often caused by an excessive increase in speed or distance, worn-out shoes or over-pronation.
Response: ice and rest are the best treatments, combined with gentle massage and stretching the calf muscles.
Hamstring pain is often caused by sprint training, hill running and not stretching.
Response: rest, massage or just easy running; avoid hill running and sprint training.
Knee pain can be caused by a problem with the knee itself or by a problem elsewhere, such as muscle tightness.
Response: ensure your shoes are providing enough stability for your needs, and stretch your iliotibial band, gluteal muscles and quadriceps. Orthotics can also help a lot with knee pain if the problem is ongoing.
Shin splints can be caused by increased running speed or running longer distances on hard surfaces.
Response: rest and ice treatment are the best for this, as well as stretching and strengthening the calf muscles.
In the event of any of the above injuries, replace running with cycling to maintain your fitness, or combine both to reduce the strain on your muscles and joints.
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