Tugas kelas XI

Running is the most basic of sports that involves the lower limbs and movement in a reasonably
straight line. Because of the high knee lift in sprinting, the injury patterns in sprinting are
different from those in long distance running.

Many distance runners complain of low back pain because of the stiff upright styles used in the
long distance running. This can be eased with number extension exercises and hip flexion.
Runner's knee is particularly common in the slower distance runner who may benefit from
increasing his or her speed and exercising the inner quadriceps muscles better.
Shin splits and lower limb stress fractures may be associated with poor biomechanics. It can
often be corrected by a change in shoes or the insertion of orthotics. Variations on these may
help ease many of the causes of foot pain that are found in distance runners.

In sprinting, the runner must come out of the start block. In doing thus, he or she must rotate the
legs and use adductor strength. This frequently leads to adductor pulls although ut is in full flight
that hamstring and quadriceps tears usually occur, especially if there is a tight bend.

A flexibility routine built into a training schedule may help prevent many of these injuries and
competition should not be allowed until the sprinter is fluent in his or her stride and pain-free.

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