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Hardloopblessures komen niet alleen voor bij beginners. Veel mensen denken dat je voor hardlopen alleen goede hardloopschoenen nodig hebt. Helaas is dit vaak niet voldoende om blessurevrij te trainen naar jouw doel!<\/p>\n

Een belangrijk aspect tijdens het hardlopen is stabiliteit. Wat is stabiliteit? Stabiliteit wil zeggen dat de samenwerking van alle spieren optimaal is. Wanneer ergens in de spierketen een spier onvoldoende meewerkt, kunnen er blessures ontstaan zoals; knieklachten, achillespees klachten, kuitklachten, shinsplints etc.
\nOm deze klachten voor te zijn, raden wij als fysiotherapiepraktijk aan om naast je hardlooptrainingen ook je stabiliteit te trainen.<\/p>\n

Tijdens het hardlopen is de landingsfase de belangrijkste fase. Je landt met een aardige snelheid op je voet, hierbij moet je je stabiliteit bewaren zodat je enkel, knie en heup in een lijn blijven. Om dit mogelijk te maken, heb je voldoende rompstabiliteit, kniestabiliteit en enkelstabiliteit nodig.<\/p>\n

Hieronder staan enkele voorbeelden van stabiliteitsoefeningen (advies: 3x 15 herhalingen):<\/p>\n

Stabiliteit trainen van je romp<\/h2>\n

-Rechte<\/em> <\/em>plank<\/em><\/strong>
\n<\/em>Advies: 3 x 1 minuut vasthouden.<\/p>\n

-Schuine<\/strong><\/em> <\/em><\/strong>plank<\/strong><\/em>
\nAdvies: 3 x 30 seconden<\/em><\/em><\/p>\n

Stabiliteit trainen van je knie:<\/strong>
\n-Lung<\/em>e:<\/strong><\/strong>
\nUitvalspas met gewicht op je voorste been. Zorg dat je je voorste knie recht houdt.
\nAdvies: 3x 15 herhalingen per been<\/em>
\n
\n-Lunge op BOSU bal:<\/strong><\/em> <\/strong>
\nOm het moeilijker te maken kun je je voorste been op een BOSU bal plaatsen.
\nAdvies: 3\u00d715 herhalingen per been.<\/em><\/p>\n

Stabiliteit trainen van je enkel:<\/h2>\n

-Op tenen staan op step, langzaam zakken<\/em>
\n<\/em><\/strong>Advies: 3\u00d715 herhalingen<\/em>
\nNaast stabiliteit zijn de volgende onderdelen van belang om blessurevrij te hardlopen:<\/p>\n

    \n
  1. Controleer bij de fysiotherapeut je voetstand. Je enkel kan naar binnen zakken, wellicht heb je zooltjes nodig om recht te kunnen landen. Een podotherapeut kan dan uitkomst bieden door het leveren van op maat gemaakte zooltjes voor in je sportschoenen.<\/li>\n
  2. Zorg dat je spieren ontspannen blijven. Wij raden een foamrol aan waarmee je ongeveer 3x per week je beenspieren kan losrollen. Dit kun je vergelijken met een sportmassage voor je benen.<\/li>\n
  3. Bij veel spierspanning in de kuiten\/schenen adviseren wij om compressiekousen aan te laten meten bij een hardloopwinkel. Compressiekousen verbeteren de doorbloeding in je onderbenen en verminderen de kans op kuitblessures, scheenbeenklachten.<\/li>\n<\/ol>\n

    Voor meer adviezen en\/of oefeningen kun je een afspraak maken<\/a> bij AAFysio Burgum.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Hardloopblessures komen niet alleen voor bij beginners. Veel mensen denken dat je voor hardlopen alleen goede hardloopschoenen nodig hebt. Helaas is dit vaak niet voldoende om blessurevrij te trainen naar jouw doel!<\/p>\n","protected":false},"author":2,"featured_media":28,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[28],"tags":[21,22,23,24,25],"class_list":["post-1742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-fysio-burgum","tag-fysiotherapeut","tag-fysiotherapeut-burgum","tag-fysiotherapie","tag-fysiotherapie-burgum"],"acf":[],"yoast_head":"\nHardloopblessures voorkomen door training van stabiliteit<\/title>\n<meta name=\"description\" content=\"Hardloopblessures komen\u00a0niet alleen\u00a0voor bij beginners. Met alleen goede hardloopschoenen ben je er nog niet. Ontdek hoe je blessures voorkomt.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aafysio.nl\/hardloopblessures-voorkomen-training-stabiliteit\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hardloopblessures voorkomen door training van stabiliteit\" \/>\n<meta property=\"og:description\" content=\"Hardloopblessures komen\u00a0niet alleen\u00a0voor bij beginners. Met alleen goede hardloopschoenen ben je er nog niet. 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