3 Exercises for Runners

3 Exercises for Runners

November 7th

Are you constantly experiencing running-related injuries? Running issues predominantly present in the lower limbs due to the repetitive nature of the activity.

Here are three exercises I commonly prescribes to encourage efficient movement when running with the ultimate aim to avoid overloading of the lower limbs to help reduce the risk of pain and injury.

Sunset Stretch

First up we have the sunset stretch. This exercise aims to release the anterior hip and lateral structures of the body. Maintaining mobility of these areas helps to encourage a more upright posture, which in turn will help to improve gait movement efficiency and avoid overloading of the lower limbs. 

Adductor rock 

Next we have an adductor rock exercise. This aims to improve mobility of the adductors through various planes. Maintaining good adductor mobility is crucial for maintaining good pelvic and lower limb mechanics. 

Flossing

Lastly we have a flossing exercise which aims to Improve mobility of the posterior structures of the lower limb including nerves, muscles and fascia. Mobilising these structures can help to improve activation of the posterior chain and therefore encourage a more efficient loading of the lower limbs. 

While these are common mobility exercises prescribed, we recommend receiving an individualised assessment, treatment and management plan specific to you and your bods needs! In addition to mobility exercises, we often need to provide hands-on treatment and prescribe more specific strength-based exercises to get you moving optimally.

 

By Pep Karalus

Co-founder + Podiatric Biomechanist

Book with Pep here.