In our previous post we outlined the most common running injuries we see in the spring. And what strategies you can use to prevent them. In part 2 we will show you 4 effective exercises and stretches to perform while getting back to running.
The exercises performed should be done on opposite days that you run. The stretches may be done after your run.
Glute Bridge
The exercises performed should be done on opposite days that you run. The stretches may be done after your run.
Glute Bridge
- Lying on your back, push through your heels and raise your hips off the ground. Squeeze your glute muscles and abdominals. Your body and thighs should form a straight line. Hold for 3 seconds, slowly lower the hips. Perform 12 times for 3 sets.
Heel Raises
- Stand facing a wall with knees straight. Slowly rise up on to the balls of your feet, lifting your heels. Slowly lower your heels back to the ground. Perform 12 repetitions for 3 sets.
IT Band Stretch
- Stand next to a wall, cross the leg that is closest to the wall, behind your other leg. Lean your hip towards the wall, feeling a stretch at the outside of your hip. Hold for 30 seconds, relax, repeat on other side.
Heel Stretch
- Stand facing a wall with leg straight behind you, heel flat on the ground. Press your hips forward toward the wall, feeling a stretch in your calf and heel. Hold for 30 seconds, relax, repeat on other side.
