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<\/figure>\n<\/figure>\n\n\n\nThe 10% Rule for exercising in isolation<\/h2>\n\n\n\n
Running\/cycling<\/strong><\/p>\n\n\n\n Due to exercising in isolation, we are getting outdoors and running more and more. Running and cycling injuries are highly prevalent, with injuries occurring in as many as 85% of runners<\/a>, and it\u2019s been suggested that 60-70% of all running injuries are due to training errors.<\/p>\n\n\n\n As someone who specialises in sports injuries, I understand the notion of all of the points above but also understanding the way the body works I can say the three types of training errors can be very damaging to the tendons, muscles and joints.<\/p>\n\n\n\n The exception to this is if you are a beginner. Beginners are far more likely to damage themselves, as their bodies haven\u2019t acclimatised to the pressure being put on their joints. <\/p>\n\n\n\n The advice we give to new runners and cyclists is to find the point of 80% of your max, then continue with the same distance for 2 weeks until your body gets used to it. Only then do we apply the 10% rule.<\/p>\n\n\n\n If this sort of injury is something that interests you, please find and read our blog on the most common running and cycling injury \u2013 tendinopathy<\/a>.<\/p>\n\n\n\n Weightlifting<\/strong><\/p>\n\n\n\n Similarly, weightlifters have to consider the 10% rule, which is easy enough in the gym with all the heavy equipment. But what if you go from heavy bench pressing to only being able to press your body weight? <\/p>\n\n\n\n Because the strain on the tendons is higher as a result of the change in training type, it is something you have to be aware of and careful with. We recommend that for the first two weeks of bodyweight training, you should stop at 80% failure before resting. <\/p>\n\n\n\n Tibialis anterior<\/strong><\/p>\n\n\n\n Tibialis anterior, or the medial tibial stress syndrome (otherwise known as shin splints) muscle, is a long muscle running down the front of your leg, which is the strongest muscle that pulls your foot up to your knee. However, a weakened tibialis anterior can also contribute to shin splints because it supports the foot arch less, which leads to medial tibial stress syndrome<\/a>.<\/p>\n\n\n\n To exercise this muscle, please watch the following exercise video: https:\/\/www.youtube.com\/watch?v=7_D_IUv-t18<\/a><\/p>\n\n\n\n Hamstrings<\/strong><\/p>\n\n\n\n What we know about the hamstring muscles is that they are one of the commonly injured parts of your body<\/a>. We also know how to prevent hamstring injuries \u2013 train them<\/a>! As an added bonus the hamstring muscles also stabilise the knee joints<\/a>, which will reduce the likelihood of damaging your knee ligaments.<\/p>\n\n\n\n To exercise these muscles, please watch the following exercise video:<\/p>\n\n\n\nThese are:<\/h5>\n\n\n\n
Pay attention to the supporting muscles<\/h2>\n\n\n\n