| Many people believe that running and walking are all | | | | Repeatedly think during the workout about dropping or |
| about the legs -- that the arms simply "go along for the | | | | lowering them. You might have to first practice this |
| ride" and do not participate in the locomotion. Research | | | | away from a walking or running workout -- say, while |
| has found, though, that swinging of the arms -- and | | | | sitting at your office desk. |
| specifically in the right-arm / left-leg and left-arm / | | | | 3. Gentle Arm-Swinging |
| right-leg manner -- is essential for energy efficiency | | | | Violent pumping of your arms during a workout will |
| during walking or running. | | | | catch up with you -- in your shoulders, back, and neck. |
| So arm swinging is inevitable as a runner or walker, | | | | Try shortening the distance that your hands must |
| and this means that movement of the shoulder joints is | | | | travel with each arm swing. You can maintain the |
| inevitable, too. | | | | same pace while having a gentler, less-straining swing. |
| Unfortunately, some runners and walkers often | | | | 4. Free Hands |
| develop shoulder strains during races or training | | | | If you train before sunrise or after sunset, then you |
| sessions -- especially long ones. | | | | might be carrying a flashlight in one of your hands. |
| Here are five ways to avoid shoulder strains: | | | | Constantly and tightly gripping an object -- especially a |
| 1. Stretching | | | | heavy one such as a large water-bottle -- while |
| Having good flexibility in the shoulders will help you to | | | | running or walking tenses a chain of muscles leading all |
| avoid shoulder strains. There are specific stretching | | | | the way up to your shoulder and neck. Free your |
| exercises that you can perform before and after a | | | | hands by wearing a hydration belt instead of carrying |
| workout or race to help with shoulder flexibility. | | | | a water-bottle in one hand. And free your hands in the |
| (Remember that most trainers also advise that you | | | | dark by wearing a light on your cap or hydration belt |
| warm up a bit before performing any stretching | | | | instead of carrying a flashlight in one hand. |
| exercise.) You can find excellent instructions about | | | | 5. Compression Top |
| these exercises by entering "shoulder stretching | | | | There is also a high-tech way to help you to avoid |
| exercises" in a search engine on the Web. And you | | | | shoulder strains: a compression top. Made of a |
| can even use some of these exercises while running | | | | technical fabric, just as good loose-fitting shirts are, a |
| or walking. | | | | compression top has special bands of fabric that help |
| 2. Relaxation | | | | you to maintain good posture while supporting your |
| Even if you have very flexible shoulders, if you are | | | | shoulders. The result? Less strain on your shoulders. |
| tense during a walk or run, then shoulder strains can | | | | There you have it: five ways to avoid shoulder strains |
| appear. So you must R-E-L-A-X those shoulders. | | | | while walking or running! |