Injury Prevention Exercises for Runners

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Injury Prevention Exercises for Runners

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Keeping your core and lower extremities strong and flexible is essential for runners. Since runners perform the same movements over and over again sometimes for hours at a time, these muscles often become fatigued and wear out which can lead to overuse injuries. To help prevent injury and to keep you running at your best, here are 5 of my “go to” core and hip exercises, shown in video with notes below:
 

Plank (Front and Side)

  • Front Plank: 1 minute, 2 times
  • Side plank: 30-45 seconds, 2 times each side

Side-Lying Hip Abduction with Resistance

  • 3 sets of 10 repetitions (more reps if you are not feeling muscle fatigue toward the end of the first set)

Single Leg Mini Squat

  • 3 sets of 10 repetitions
  • more for control and balance, watch for knee caving in or wobbling, don't squat as low if the knee is wobbly

Hip Flexor Stretch

Low Squat Hold

  • modifications

If you continue to experience pain while running, make an appointment to come in and see one of our highly trained Physical Therapists like Dr. Katie Green who is an avid runner herself and is a member of the Varsity Sports Running Club.  And now thanks to Direct Access, it’s easier than ever to see a Physical Therapist.  No need for a referral from another provider, simply give us a call at 225-927-9185 and make an appointment at our nearest location!