10 Fundamental Strengthening Exercises for Oxfam Trailwalkers
Strengthening our lower limb and core muscles are essential to improve our endurance, efficiency in walking/running and also help in sharing the loading of our joint. In other words, it is the key for preventing common injuries such as knee pain or low back pain. To achieve this, quadriceps, gluteal muscles, hamstrings, calf, back extensors as well as our abdominal muscles should be included.
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Static and Dynamic Balance Exercises for Oxfam Trailwalkers
Balance exercises are important to enhance our proprioception so that our stabilizers and synergists (stabilization muscles) are fast, reactive and smart enough to handle various risky situations such as loss of balance on uneven or slippery surfaces, poor vision in midnight and change of direction during downhill or downstairs. It is very helpful in preventing ankle or knee sprain. Meanwhile these exercises are also very good in your advanced stage of rehabilitation after lower limb injuries.
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Stretching Exercises for Oxfam Trailwalkers
After prolonged walking, running or hiking training, our muscles may become hypertonic and get tight due to the long term contraction. One of the proved effective way to increase the range of motion and reduce muscle tightness is performing stretching exercises. Although it is not conclusive in preventing injuries for static stretch being a part of warm up before the race/practice, a separate session of flexibility training as well as the post-exercise relaxation through stretching is the key to prevent or relieve many injuries such as muscle cramping, knee pain, lower back pain, tendinopathy, plantar fasciitis, iliotibial band syndrome and ankle sprain.
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