5 Expert Tips To Run Pain-Free
Shape Singapore|August 2017

Run pain-free with these expert tips for avoiding common injuries.

Gowreeson Thevendran
5 Expert Tips To Run Pain-Free

Scientific literature suggests women get more running injuries than men because of various factors regarding the structure and mechanics of our bodies. Dr Gowreeson Thevendran, orthopaedic surgeon at Mount Elizabeth Novena Hospital, explains the most common injuries women runners suffer – and how to avoid them.

1 PATELLOFEMORAL PAIN SYNDROME (PFPS)

This is characterised by pain beneath the knee cap (patella). It is caused by the contact of the back of the knee cap with the thigh bone. Women runners have been shown to have weaker hip abductors and external rotator muscles that contribute to poor knee cap tracking and PFPS.

How to avoid injury This syndrome can be prevented with hip and quadriceps strengthening exercises: side-lying leg lifts from the midline, straight-leg raises, and side-lying clamshell exercises. Icing after runs and using traditional or flexible athletic tapes on either side of the knee cap also helps.

2 STRESS FRACTURES

A seemingly innocuous activity like running can result in stress fractures because the repetitive loading can surpass the strength of even normal bones. Stress fractures are more common in high-intensity runners and those with high arches or tight calf muscles.

Denne historien er fra August 2017-utgaven av Shape Singapore.

Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.

Denne historien er fra August 2017-utgaven av Shape Singapore.

Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.

FLERE HISTORIER FRA SHAPE SINGAPORESe alt
Anne Hathaway - Self Love Tips To Feel Good In Her Own Skin
Shape Singapore

Anne Hathaway - Self Love Tips To Feel Good In Her Own Skin

Fueled by the desire to stretch herself creatively and help women and girls around the world, The Hustle star Anne Hathaway opens up about tossing old insecurities and finding a new level of strength and purpose.

time-read
5 mins  |
August - September 2019
How To Take Advantage Of The Powerful Benefits Of Touch!
Shape Singapore

How To Take Advantage Of The Powerful Benefits Of Touch!

Touch not only feels good but is great for your health, the newest science shows. Here’s how to take advantage of its powerful benefits, including better sleep, less stress, and stronger immunity.

time-read
3 mins  |
August - September 2019
Break It Down: The Food Hangover
Shape Singapore

Break It Down: The Food Hangover

A big meal can make you just as headachy and bloated as overdoing alcohol. Author, scientist and nutritional consult Dr Susan Kleiner explains how to bounce back.

time-read
1 min  |
March 2019
6 Tips To Stay Strong And Healthy
Shape Singapore

6 Tips To Stay Strong And Healthy

It’s that time of the year, but it doesn’t mean a cold has to take you down. Same for the flu. These new science-backed strategies will help keep you strong and healthy.

time-read
3 mins  |
March 2019
Scary Things Sugar Does To Your Body
Shape Singapore

Scary Things Sugar Does To Your Body

Before you submit to that sugar craving over and over again, consider these damaging health effects that may result.

time-read
4 mins  |
August - September 2019
Peak Performance
Shape Singapore

Peak Performance

A new wave of treatments and products improves your complexion today – and how it behaves in the future.

time-read
4 mins  |
August - September 2019
4 Tips Sharpen Your Focus
Shape Singapore

4 Tips Sharpen Your Focus

You can get more done while feeling less stressed and gain extra free time – for fun, family and you – along the way. Discover the innovative sciencebacked strategies to make it happen.

time-read
3 mins  |
December 2018
5 Amazing Wellness Getaways
Shape Singapore

5 Amazing Wellness Getaways

Start the new year fully recharged by booking a wellness getaway at these amazing resorts, where health and fitness are at the heart of it all.

time-read
3 mins  |
December 2018
New Age Therapies To Bust Your Stress
Shape Singapore

New Age Therapies To Bust Your Stress

New age therapies can sound kooky, but they may be the key to getting your mind out of its rut.

time-read
3 mins  |
December 2018
Run. Live. Love.
Shape Singapore

Run. Live. Love.

If Carla Dunareanu sets out to do something, you can count on her never doing things by halves. Including eating pizza.

time-read
10 mins  |
March 2019