Exercises for runners: strengthen tendons and ligaments

Just a few days ago, a friend who is now preparing for the next the race, complained of pain in the Achilles tendon. He felt it not while running or doing any special exercises and complex, and when just stepped off the curb.

If you run while doing weight training - it's good. If you add to all this and more for 5-10 minutes daily of light stretching or yoga exercises (the same sun salutation) - it even better. And now it would be good if in the strength training specific exercises to strengthen the ligaments have been added. After all, one day it may happen that it is necessary to abandon the training or the competition due to the fact that you're just not quite right with the down stairs or curbs.

Today's post with special exercises to strengthen the tendons and ligaments will be interesting for those who do not want to become an expert in the running injury after a visit to the vast number of doctors. ;)

tendons composed of connective tissue and are organic cables with which the muscles are attached to bones. Due to its structure the tendons are very strong, but poor stretch (have low extensibility).

Between muscles and tendons is no clear boundary separating tissue from muscle tendons. Instead, there is a transition region - tendon-muscle area in which the muscle fibers and tendons merge into a single entity. Only at the very end of the ligament area finally converted into white cords that connect muscle to bone, and it is this transition point is the weakest link in the whole system.

Light injury with a gap of several fibers gives very uncomfortable, but in case of a complete breaking operation is necessary and physiotherapy. But there is good news: thanks to the fact that the border area is well supplied with blood because of the proximity to the muscles, the injury heals quickly. Almost as fast as recovering muscles.

Bundles are dense bands of connective tissue, bone joining together or holding organs in a certain position. By function distinguish ligaments that strengthen the joints of bones, hindering or guides movement in the joints. Isolated as ligaments provide stability to maintain the internal organs.

Principal place runners - Achilles tendon and knees.

Achilles tendon (lat. tendo calcaneus), or Achilles tendon - the most powerful and strong tendons of the human body can withstand the traction on the gap to 350 kilograms, and in some cases even more. Despite this, it refers to the most common injuries to tendons.

MCS - the posterior cruciate ligament, PKS - anterior cruciate ligament.

cruciate ligament located in the knee joint cavity. By breaking their lead exorbitant movement of the knee.

Anterior cruciate ligament (lat. lig. cruciatum anterius) caudineural starts from part of the inner surface of the external condyle (bone protrusion) femur intersects the knee joint cavity and attached to the front of the front of the intercondylar fossa of the tibia in the cavity joint. This ligament stabilizes the knee and prevents the tibia excessively move forward, and also keeps the outer condyle of the tibia.

The posterior cruciate ligament of the knee (lat. lig. cruciatum posterius) starting from the anterior portion of the lateral surface of the inner femoral condyle, the knee joint intersects and is attached to the rear of the intercondylar fossa of the tibia. It stabilizes the knee joint and keeps the lower leg from shifting backwards.

In order to avoid trouble with the tendons, they need to be strengthened. To do this, there are a set of special exercises. We focus on the simplest.

Exercises

If you have an injury related to tendons, be sure to check with your doctor, and be sure to perform exercises under coach supervision at least the first few workouts until he has determined to have appropriate load, which will strengthen the tendons and not It hurts them. This is especially true of adding extra weight!

Video number 1. Strengthening of the Achilles tendon and cruciate ligament

Video number 2. Strengthening of the foot ligament

Video number 3. Strengthening of the patellar ligament

Video number 4. Strengthening the hamstrings