Definition :
The Achilles is the tendonous extension of two muscles in the lower leg: gastrocnemius and soleus . In humans, the tendon passes behind the ankle. It is the thickest and strongest tendon in the body. It is about 15 centimetres (6 in) long, and begins near the middle of the calf, but receives fleshy fibers on its anterior surface, almost to its lower end. Gradually becoming contracted below, it is inserted into the middle part of the posterior surface of the calcaneus, a bursa being interposed between the tendon and the upper part of this surface. The tendon spreads out somewhat at its lower end, so that its narrowest part is about 4 centimetres (1.6 in) above its insertion. It is covered by the fascia and the integument, and stands out prominently behind the bone; the gap is filled up with areolar and adipose tissue. Along its lateral side, but superficial to it, is the small saphenous vein. The Achilles’ muscle reflex tests the integrity of the S1 spinal root. The tendon can receive a load stress 3.9 times body weight during walking and 7.7 times body weight when running. CLICK TO SEE..
Although it’s the largest tendon in the body and can withstand immense force, the Achilles is surprisingly vulnerable. And the most common Achilles tendon injuries are Achilles tendinosis and Achilles tendon rupture. Achilles tendinosis is the soreness or stiffness of the tendon, generally due to overuse. Achilles tendinitis (inflammation of the tendon) was thought to be the cause of most tendon pain, until the late 90s when scientists discovered no evidence of inflammation. Partial and full Achilles tendon ruptures are most likely to occur in sports requiring sudden eccentric stretching, such as sprinting. Maffulli et al. suggested that the clinical label of tendinopathy should be given to the combination of tendon pain, swelling and impaired performance. Achilles tendon rupture is a partial or complete break in the tendon; it requires immobilization or surgery. Xanthoma can develop in the Achilles tendon in patients with familial hypercholesterolemia. click & see
Achilles tendon, which feels like a very painful sudden kick in the back of the ankle and needs urgent repair. Inflammation of the tendon, or Achilles tendonitis, is more common.
Symptoms:
•Mild pain after exercise or running that gradually gets worse
•Localised pain along the tendon during or a few hours after running, which may be quite severe
•Localised tenderness of the tendon about 3cm above the point where it joins the heel bone, especially first thing in the morning
•Stiffness of the lower leg, again particularly first thing in the morning
•Swelling or thickening around the tendon
There are several conditions that can cause similar symptoms, such as inflammation of a heel bursa (or fluid sac) or a partial tear of the tendon. You should see your doctor to confirm what’s causing your symptoms
Causes and risk factors:
To help prevent another attack, it’s important to know what triggers Achilles tendonitis in the first place.
Triggers may include:
•Overuse of the tendon – the result of a natural lack of flexibility in the calf muscles. Ask your coach about exercises specifically to improve calf muscle flexibility, and ensure your running shoes cushion the heel fully
•Starting up too quickly, especially after a long period of rest from sport – always warm up thoroughly
•Rapidly increasing running speeds or mileage – build your activity slowly, by no more than ten per cent a week
•Adding stair climbing or hill running to a training programme too quickly
•Sudden extra exertion, such as a final sprint
•Calf pain
Diagnosis & Tests:
The doctor will perform a physical exam and look for tenderness along the tendon and for pain in the area of the tendon when you stand on your toes.
Imaging studies can also be helpful. X-rays can help diagnose arthritis, and an MRI will show inflammation in the tendon.
Treatment :
Treatment of Achilles tendonitis depends on the severity of the injury and whether you’re a professional sportsperson. Treatment includes:
•Rest, to allow the inflammation to settle. Any sport that aggravates the tendon should be sped for at least a week, although exercise that doesn’t stress the tendon, such as swimming, may be possible
•Regular pain relief with non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen
•Steroid injections
•Bandaging and orthotic devices, such as shoe inserts and heel lifts, to take the stress off the tendon
•Physiotherapy to strengthen the weak muscle group in the front of the leg and the upward foot flexors
•Surgery (rarely needed) to remove fibrous tissue and repair tears
According to reports by Hakan Alfredson, M.D., and associates of clinical trials in Sweden, the pain in Achilles tendinopathy arises from the nerves associated with neovascularization and can be effectively treated with 1–4 small injections of a sclerosant. In a cross-over trial, 19 of 20 of his patients were successfully treated with this sclerotherapy.
Prognosis :
Conservative therapy usually helps improve symptoms. However, symptoms may return if activities that cause the pain are not limited, or if the strength and flexibility of the tendon is not maintained.
Depending on the severity of the injury, recovery from an Achilles injury can take up to 12–16 months.
Prevention:
Prevention is very important in this disease. Maintaining strength and flexibility in the muscles of the calf will help reduce the risk of tendinitis. Overusing a weak or tight Achilles tendon makes you more likely to develop tendinitis.
Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose.
Varicose veins see the picturens occur when there are defective valves in the veins and weakened vein walls. In normal veins, one-way valves in the veins help keep blood flowing efficiently towards the heart. However, when these valves become faulty, blood pools within the veins, building pressure and causing the veins to become weakened, twisted and enlarged.
Different medical options are there for the patients with Varicose veins depending on the severity of the condition. Most patients will also be advised to practice home-care treatment aimed at improving circulation to complement their medical varicose vein therapy. Here are some proven home-based therapies.
Varicose Vein Stockings: -Support stockings or compression stockings work very well for most patients because they put external pressure on the legs and help the veins circulate blood more efficiently. When blood flows smoothly, there will be a marked reduction in the veins’ bulging and twisted appearance.
These days, compression stockings come in different styles, lengths and colors – making them more appealing. They are easily available at pharmacies. However, be sure to buy support stockings that fit properly. They should be strong but not too tight…..click & see
Exercises to Reduce Varicose Veins:– Leg elevation exercise – raising the legs above the heart level – for 10 to 15 minutes, three to four times each day can help improve blood circulation in the veins. You can do leg elevation by lying down with the legs resting on three to four pillows…..click & see
Other exercises that help the blood keep moving will be useful as well. Walking, bicycling, swimming or even dancing can all encourage good blood circulation and strengthen the heart at the same time. Exercises also help reduce excessive body weight, another contributing factor in the development of varicose veins…..click & see
Healthy Eating:- Eating a good and balanced diet is a good way to lose weight as well. Choose high-fiber and low-fat, low-sugar and low-salt food choices. Include plenty of whole grains, fresh fruits and vegetables, lean meat and white poultry in the daily diet. Cutting down on salt also reduces fluid retention and swelling in the legs and ankles – areas susceptible to the development of varicose veins.
Suitable Clothing and Shoes:- Don’t wear clothes that can restrict blood flow. So avoid tight clothes around the waist, legs or groin. High heels are not suitable either. Opt for low-heeled shoes as these work leg muscles more, improving circulation.
Other Ways to Encourage Blood Flow
* Avoid standing or sitting for long periods of time. Walk around every half an hour to keep the blood moving. * Avoid sitting with the legs crossed.->.
Natural Medicine
In recent years, horse chestnut seed extract has also been used effectively in treating conditions associated with varicose veins. The herb extract helps reduce swelling, pain and discomfort caused by leg veins. However,you should always consult your doctor first before starting on any herbal supplement to ease varicose veins.
In addition to medical treatment, patients with varicose veins should practice routines such as wearing compression stockings, exercising regularly, eating healthily and avoiding tight clothing to boost venous circulation. While these home-based therapies may not be able to remove varicose veins completely, they certainly can provide a lot of relief.
Introduction:
The Arterial Doppler ultrasound uses sound waves at a frequency that is higher than humans are able to hear to produce images on a monitor for the purpose of evaluating the arterial blood flow to the upper extremities (arms) and lower extremities (legs).
This type of ultrasound shows if there is a blockage in arm or leg vein. Such blockages are usually caused by blood clots, which can be dangerous and even lifethreatening if they break loose and travel through the blood to the lungs. If you have pain or swelling in one leg, your doctor may order an ultrasound to determine whether your symptoms are caused by a blockage.
It is used to evaluate:
*Numbness and tingling sensations in the hands, arms, feet and legs
*Sensation of fatigue and heaviness in the arms and legs
*To investigate the possibility of thoracic outlet syndrome.
Procedure:
For the Arterial Doppler exam a blood pressure cuff is applied to each of the arms and legs and a pressure is recorded for each extremity cuff. The pulse is also taken and recorded for each of the extremities. The patient may then be exercised and blood pressure recordings repeated or an ultrasound may be performed to assess the arteries for the location and the amount of narrowing.
When evaluating for thoracic outlet syndrome of the upper extremities, the patient will be asked to perform a series of arm movements while recordings are documented.
The Arterial Doppler studies take approximately 60-90 minutes.
After squirting some clear jelly onto the inside of one of your arms or thighs to help the ultrasound sensor slide around easily, a technician or doctor places the sensor against your skin. Once it’s in place, an image appears on a video screen, and the technician or doctor moves the sensor up and down along your leg – from the groin to the calf – to view the veins from different angles. The examiner presses the sensor into your skin firmly every few inches to see if the veins change shape under pressure. He or she then checks your other leg in the same way. As the machine measures the blood flowing through a vein, it makes a swishing noise in time with the rhythm of your heartbeat. This test usually takes 15-30 minutes.Most people don’t feel any discomfort, but if your leg was swollen and sensitive to the touch before the test, the pressure of the sensor might cause some tenderness.
How do You prepare for the test? No preparation is necessary.
Risk Factors: There are no risks How long is it before the result of the test is known?
A radiologist reviews a videotape of your ultrasound and checks for signs of blockages in the veins.Your doctor should receive a report within a few hours to a day.
Definition
Restless leg syndrome (RLS) is a condition in which your legs feel extremely uncomfortable while you’re sitting or lying down. It makes you feel like getting up and moving around. When you do so, the unpleasant feeling of restless leg syndrome temporarily goes away.
Restless leg syndrome affects both sexes, can begin at any age and may worsen as you get older. Restless leg syndrome can disrupt sleep — leading to daytime drowsiness — and make traveling difficult.
It is a sleep disorder characterized by leg discomfort during sleep, which is only relieved by frequent movements of the legs.
A number of simple self-care steps and lifestyle changes may help you. Medications also help many people with restless leg syndrome.
Causes :
In many cases, no known cause for restless leg syndrome exists. Researchers suspect the condition may be due to an imbalance of the brain chemical dopamine. This chemical sends messages to control muscle movement.
Restless leg syndrome (RLS) occurs most often in middle-aged and older adults. It is worsened by stress.
The disorder consists of sensations in the lower legs that make the person uncomfortable unless the legs are moved. The sensations usually occur shortly after going to bed but may also occur during the daytime.
The abnormal sensations occasionally occur in the upper leg, the feet or the arms in addition to the lower leg. In some cases, no other medical or neurological condition is identified. However, restless leg syndrome may occur in patients with peripheral neuropathy or other neurological disorders.
There is an irresistible urge to walk or move the legs to relieve the discomfort, resulting in periodic episodes of leg movements during early sleep stages. The symptoms may last for 1 hour or longer.
Restless leg syndrome can result in a decreased quality of sleep (insomnia) with subsequent daytime sleepiness, anxiety or depression, and confusion or slowed thought processes from lack of sleep.
Heredity
RLS runs in families in up to half the people with RLS, especially if the condition started at an early age. Researchers have identified sites on the chromosomes where genes for RLS may be present.
Stress and pregnancy :
Stress tends to worsen the symptoms of RLS. Pregnancy or hormonal changes also may temporarily worsen RLS signs and symptoms. Some women experience RLS for the first time during pregnancy, especially during their last trimester. However, for most of these women, signs and symptoms usually disappear quickly after delivery.
Related conditions :
For the most part, restless leg syndrome isn’t related to a serious underlying medical problem. However, RLS sometimes accompanies other conditions, such as:
Peripheral neuropathy. This damage to the nerves in your hands and feet is sometimes due to chronic diseases such as diabetes and alcoholism.
Iron deficiency. Even without anemia, iron deficiency can cause or worsen RLS. If you have a history of bleeding from your stomach or bowels, experience heavy menstrual periods or repeatedly donate blood, you may have iron deficiency. Kidney failure. If you have kidney failure, you also may have iron deficiency, often with anemia. When kidneys fail to function properly, iron stores in your blood can decrease. This, along with other changes in body chemistry, may cause or worsen RLS.
Symptoms:
Difficult to describe sensations
People typically describe restless leg syndrome (RLS) symptoms as unpleasant sensations in their calves, thighs, feet or arms, often expressed as:
*Deep-seated
*Creeping
*Crawling
*Jittery
*Tingling
*Burning
*Aching
*Sleeping difficulty
*Persistent leg movements during sleep hours
*Irresistible urge to move the legs
*Abnormal sensation in the legs (occasionally, feet, thighs, arms)
.Creeping sensations or discomfort (not pain, not cramps) relieved by movement of the legs
.May occur during the day
.Worse when lying down
Sometimes the sensations seem to defy description. People usually don’t describe the condition as a muscle cramp or numbness.
Note: Symptoms may be worse during stress or emotional upset.
Characteristics of signs and symptoms:- Common characteristics of RLS signs and symptoms include:
*Starts during inactivity. The sensation typically begins while you’re lying down or sitting for an extended period of time, such as in a car, airplane or movie theater.
*Relief by movement. The sensation of RLS lessens if you get up and move. People combat the sensation of restless leg in a number of ways — by stretching, jiggling their legs, pacing the floor, exercising or walking. This compelling desire to move is what gives restless leg syndrome its name.
*Worsening of symptoms in the evening. Symptoms typically are less bothersome during the day and are felt primarily at night.
*Nighttime leg twitching. RLS may be associated with another condition called periodic limb movements of sleep (PLMS). Once called myoclonus, PLMS causes you to involuntarily flex and extend your legs while sleeping — without being aware you’re doing it. Hundreds of these twitching or kicking movements may occur throughout the night. If you have severe RLS, these involuntary kicking movements may also occur while you’re awake. PLMS is common in older adults, even without RLS, and doesn’t always disrupt sleep. More than four out of five people with RLS also experience PLMS.
Most people with RLS find it difficult to get to sleep or stay asleep. Insomnia may lead to excessive daytime drowsiness, but RLS may prevent you from enjoying a daytime nap.
Although RLS doesn’t lead to other serious conditions, symptoms can range from bothersome to incapacitating. In fact, it’s common for symptoms to fluctuate in severity, and occasionally symptoms disappear for periods of time.
RLS can develop at any age, even during childhood. Many adults who have RLS can recall being told as a child that they had growing pains or can remember parents rubbing their legs to help them fall asleep. The disorder is more common with increasing age.
Diagnosis:
Some people with restless leg syndrome never seek medical attention because they worry that their symptoms are too difficult to describe or won’t be taken seriously. Some doctors wrongly attribute symptoms to nervousness, stress, insomnia or muscle cramps. But RLS has received more media attention and focus from the medical community in recent years, making more people aware of the condition.
There is no specific examination for restless leg syndrome. No structural or other abnormalities are usually discovered unless peripheral nerve disease is also present. A blood test may be done to rule out anemia, which rarely has been associated with restless leg syndrome.
Examination and testing may be used to rule out other disorders that may cause similar symptoms, especially disorders associated with claudication of the legs.
Reviewing your signs, symptoms and medical history :-
If you think you may have RLS, consult your doctor. Doctors diagnose RLS by listening to your description of your symptoms and by reviewing your medical history.
Your doctor will ask you questions such as:
*Do you experience unpleasant or creepy, crawly sensations in your legs, associated with a strong urge to move?
*Does movement help relieve the sensations?
*Are you more bothered by these sensations when sitting or at night?
*Do you often have trouble falling asleep or staying asleep?
*Have you been told that your legs or your arms jerk while you sleep?
*Is anyone else in your family bothered by restless legs?
*Ruling out other conditions
There’s no blood or lab test specifically for the diagnosis of RLS. Your answers help your doctor clarify whether you have RLS or whether testing is needed to rule out other conditions that may explain your symptoms. Blood tests or muscle or nerve studies to exclude other possible causes may be necessary to pinpoint RLS.
Your doctor may refer you to a sleep specialist for additional evaluation. This may require that you stay overnight at a sleep clinic, where doctors can study your sleep habits closely and check for leg twitching (periodic limb movements) during sleep — a possible sign of RLS. However, a diagnosis of RLS usually doesn’t require a sleep study.
Treatment :
There is no known cure for restless leg syndrome.
Treatment is aimed at reducing stress and helping the muscles relax. Warm baths, gentle stretching exercises, massage or similar techniques may help.
Sometimes, treating an underlying condition, such as iron deficiency or peripheral neuropathy, greatly relieves symptoms of restless leg syndrome. Correcting the iron deficiency may involve taking iron supplements. However, take iron supplements only with medical supervision and after your doctor has checked your blood iron level.
If you have RLS without any associated condition, treatment focuses on lifestyle changes, and, if those aren’t effective, medications.
Lifestyle changes
Making simple lifestyle changes can play an important role in alleviating symptoms of RLS. These steps may help reduce the extra activity in your legs:
Take pain relievers. For very mild symptoms, taking an over-the-counter pain reliever such as ibuprofen (Advil, Motrin, others) when symptoms begin may relieve the twitching and the sensations. Try baths and massages. Soaking in a warm bath and massaging your legs can relax your muscles.
Apply warm or cool packs. You may find that the use of heat or cold, or alternating use of the two, lessens the sensations in your limbs.
Leg massage may work to calm restless leg. A warm bath or an over-the-counter pain reliever such as ibuprofen before bed also may help. For severely bothersome cases, you may need prescription medication for symptom relief. Try relaxation techniques, such as meditation or yoga. Stress can aggravate RLS. Learn to relax, especially before going to bed at night. Establish good sleep hygiene. Fatigue tends to worsen symptoms of RLS, so it’s important that you practice good sleep hygiene. Ideally, sleep hygiene involves having a cool, quiet and comfortable sleeping environment, going to bed at the same time, rising at the same time, and getting enough sleep to feel well rested. Some people with RLS find that going to bed later and rising later in the day helps in getting enough sleep. Exercise. Getting moderate, regular exercise may relieve symptoms of RLS,(exercise of calf muscle specially) but overdoing it at the gym or working out too late in the day may intensify symptoms. Avoid caffeine. Sometimes cutting back on caffeine may help restless leg. It’s worth trying to avoid caffeine-containing products, including chocolate and caffeinated beverages such as coffee, tea and soft drinks, for a few weeks to see if this helps. Cut back on alcohol and tobacco. These substances also may aggravate or trigger symptoms of RLS. Test to see whether avoiding them helps. Stay mentally alert in the evening. Boredom and drowsiness before bedtime may worsen RLS. Medication therapy :
Click to see:->Drugs for Restless Legs Syndrome Have Downsides
Several prescription medications, most of which were developed to treat other diseases, are available to reduce the restlessness in your legs. These include:
Medications for Parkinson’s disease. These medications reduce the amount of motion in your legs by affecting the level of the chemical messenger dopamine in your brain. They include pramipexole (Mirapex), ropinirole (Requip) and a combination of carbidopa and levodopa (Sinemet). However, people with RLS are at no greater risk of developing Parkinson’s disease than are those without RLS. Side effects are usually mild and include nausea, lightheadedness and fatigue. Opioids. Narcotic medications can relieve mild to severe symptoms, but they may be addicting if used in too high doses. Some examples include codeine, the combination medicine oxycodone and acetaminophen (Percocet, Roxicet), and the combination medicine hydrocodone and acetaminophen (Lortab,Vicodin). Muscle relaxants and sleep medications. This class of medications, known as benzodiazepines, helps you sleep better at night. But these medications don’t eliminate the leg sensations, and they may cause daytime drowsiness. Commonly used sedatives for RLS include clonazepam (Klonopin), eszopiclone (Lunesta), ramelteon (Rozerem), temazepam (Restoril), zaleplon (Sonata) and zolpidem (Ambien). Medications for epilepsy. Certain epilepsy medications, such as gabapentin (Neurontin), may work for some people with RLS.
It may take several trials for you and your doctor to find the right medication and dosage for you. A combination of medications may work best.
One thing to remember with drugs to treat RLS is that sometimes a medication that has worked for you for a while becomes ineffective. Or you notice your symptoms returning earlier in the day. For example, if you have been taking your medication at 8 p.m., your symptoms of RLS may start at 6 p.m. This is called augmentation. Your doctor may substitute another medication to combat the problem.
Most of the drugs prescribed to treat RLS aren’t recommended for pregnant women. Instead, your doctor may recommend self-care techniques to relieve symptoms. However, if the sensations are particularly bothersome during your last trimester, your doctor may approve the use of pain relievers.
Some medications may worsen symptoms of RLS. These include most antidepressants and some anti-nausea drugs. Your doctor may recommend that you avoid these medications if possible. However, should you need to take these medications, restless leg can still be controlled by adding drugs that manage the condition.
Coping and support:-
RLS is generally a lifelong condition. Living with RLS involves developing coping strategies that work for you. The Restless Legs Syndrome Foundation recommends these approaches:
Talk about RLS. Sharing information about RLS will help your family members, friends and co-workers better understand when they see you pacing the halls, standing at the back of the theater, or walking to the water cooler many times throughout the day. Don’t fight it. If you attempt to suppress the urge to move, you may find that your symptoms only get worse. Get out of bed. Find an activity that’s distracting. Stop frequently when traveling. Keep a sleep diary. Keep track of the medications and strategies that help or hinder your battle with RLS, and share this information with your doctor. Rise to new levels. You may be more comfortable if you elevate your desktop or bookstand to a height that will allow you to stand while you work or read. Stretch out your day. Begin and end your day with stretching exercises or gentle massage.
Seek help. Support groups bring together family members and people with RLS. By participating in a group, your insights not only can help you but also may help someone else.
If sleep is severely disrupted, medications such as Sinemet (an anti-Parkinson’s medication) or tranquilizers such as clonazepam may be prescribed, but they may cause daytime sleepiness. Low doses of pramipexole or ropinirole (Requip) have been found to be very effective in controlling symptoms in some people.
Low doses of narcotics may sometimes relieve symptoms of restless leg syndrome.
Prognosis:
Restless leg syndrome is not dangerous or life-threatening and does not indicate a serious disorder. It can be uncomfortable and can disrupt sleep.
Possible Complications :
Insomnia may occur.
When to Contact a Medical Professional
Call for an appointment with your health care provider if symptoms of restless leg syndrome are present and sleep is disrupted.
Prevention
Techniques to promote muscle relaxation and stress reduction may reduce the incidence of restless leg syndrome in people prone to the condition.
Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose.
What is Backward walking?
Backward running, also known as backwards running, running backwards, retro running, or retro locomotion is the act of running in reverse, so that one travels in the direction one’s back is facing rather than one’s front. It is classed as a retro movement, the reverse of any normal movement. Non-English names include Rückwartslaufen and Marcha Reversiva.
Backward running is a less natural motion, but can be accomplished with some speed with practice. It is better to start out backward walking (also called retropedaling) which is relatively easy, and speeding up. Like normal running, running up and down hills backwards will add an additional degree of difficulty.
Many people in Japan practice walking or running backward. In that way, it burns several times more calories than traditional way of jogging exercise. Aside from this advantage, your balance increases, meaning vision and hearing powers increase, too. It is because you do not have eyes behind you, so the senses pick up the needs.
Backward walking is practiced since long time ago especially among elderly people as a part of daily exercise to be mentally and physically fit. This kind of practice is also called retro-exercise.
Physical benefits:
The combination of normal forward running and backward running is called mixed running or alternative mixed running. Some believe that running backwards helps balance out the strain brought on by normal running. Reversing the direction works the friction of tissues oppositely. Running flat or uphill, the heel is used to push off rather than the ball of the foot as normally occurs with forward runnining, working the tibialis anterior muscle (pushes the heel down, raises front of foot) more as a prime mover than a shock absorber. When running backward downhill, the ball of the foot is used whereas forward downhill running uses mainly the heel to absorb the force. This requires more cordnation and therefor develops brain power along with muscle power.
While downhill backward running is essentially the reverse of uphill running, and uphill backward running of downhill running, they are different in that the fibres would fire differently due to differences in the isotonic motions. The former is an eccentric version of a concentric movement, and the latter is a concentric version of an eccentric movement. Both concentric and eccentric movements have advantages in training, which is why most weight lifters perform both for set times.
With all forms there is an obvious backward lean relative to normal running’s forward lean, which can shift the stress of the other muscle fibres a small degree.
Other advantages to backward running are a reduction in fear related to the movement, a form of exercise that is naturally more reserved, gains in balance, and the general enjoyment resulting from entertaining activities like these. Due to constantly having to look behind oneself, or sometimes keeping the eyes fixed, people can learn to run with more neck mobility or without a straight look ahead. This can stress the neck muscles which can be dangerous if done too aggressively, but in the long term could lead to adaptations in them.
Backward running adds another dimension to running, and when complimented by sidestepping in both directions (with and without crossovers front and behind intermittantly) covers the essential dimensions of human movement on the two-dimensional plane. Diagonal movement as well as curving running (as is done on long race tracks like 200m+ in the Olympics) are additional forms of running.
When compared to normal running it has less strain on knees.
Strengthens and improves balances between two big muscle groups hamstrings and quadriceps.
In all sports, during the warm up and cooling sessions, backward and sideward running are a great help for the muscles.
Quadriceps is used more for forward running while hamstring muscles are used in retro running. This compensates for the pressure put on the muscles during normal running.
Since the back of the knee gets stretched during for forward running, retro running gives relief to the back of the knee. Uphill backward running strengthens the hamstring muscles further and tones them.
Besides providing relief and strengthening the muscles, retro running actually enhances the speed and flow of forward or normal running.
Moreover, backward jogging is also helpful in quick recovery from leg injuries. Backward hopping and backward running in a zigzag manner on the other hand, strengthen the back of the knee.
Retro running also helps dodging the opponent and speeds up backward movement.
To get best results, practice backward running initially at least twice a week up to 50 meters for three to five reps. It will help to burn considerable amount of calories depending on the speed and distance.
So, if you want to get strong and well toned leg muscles as well as improve the speed of your normal running, practice retro running.
It’s a reasonable and a good way to incorporate another means of exercise to lessen the stress on any given part of the body. This kind of backward movement especially running strengthens the heart, lungs, muscles and joints.
It’s good for the hips, legs, and trunk. When you go backwards, your stomach will work out like your back and creates a nice reaction for your abdominals. Putting it in reverse for a while is a pretty good deal.
Also, 100 steps backward walking is equivalent to 10,000 steps conventional walking. Doctors recommend us to walk or do jogging everyday as a part of exercise. But it is too time-consuming for busy businesspeople. A physical exerciser said that 100 steps backward walking is equivalent to 10,000 steps conventional walking. 10,000 steps walking take a half day work. Many have no such precious time to waste just for jogging or walking especially in the morning. It is also hard to continue everyday.
For backward walking, an important point is not to bend the knee, but it is recommended to try to keep your feet straight or in stretched position. Backward walking does not require long distance, which means you can do it anywhere, at your backyard or at the top of your office building during snack time.
The drawback, of course, is a lack of hindsight. It is recommend that newcomers to backward walking or running ……do it gradually on a track to avoid potholes, signs, cars and other hazards.
Let’s walk backward and get physically and mentally healthy.
