3 years ago
1524
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Posted On: November 4th 2023, 02:09 am
Essential lower body health: running!
If you find yourself ever short on time but want exercises with a lot of bang for your buck, save these. They’re some of my favorites for hitting key areas that are commonly overloaded.
While we can’t exactly “prevent” injury, we can prepare the body for load as best we can. If we do this tactfully, we likely reduce injury risk. If we’re being picky with words.
Hip pain, knee pain, and ankle/foot pain are all common complaints in the active population. Depending on the sport or activity, ankle may reign first, then hip, then knee; it varies. But one things remain constant: the need for STRENGTH. Glute strength, hamstring strength, hip extension; quad strength and knee extension, and calf strength with ankle stability are some of the bare minimum of heavy hitters everyone should strive to keep at a good baseline to help reduce common aches and pains.
Be sure to exercise in different planes of motion. Move sideways, move forwards, play with speed, intensity, impact, range of motion and depth of movement. Prioritize recovery.
💥Hip pain, stress reactions/fractures, IT band pain, foot/ankle injuries, shin splints, achilles and patellar tendon issues are the most common issues I see when something gives.
👉🏼 These are 4 favorite exercises I recommend to almost all athletes I work with. Of course there are a few favorites not shown, but these are perfect for a quick workout that touches on necessary muscles we target for common injuries. A substantial amount of running injuries happen from: too much volume or lack of strength. Strength is a single, but IMPORTANT part of the equation for injury risk reduction because without it, absorption ability is already compromised.
Honorable mentions: SL RDL, step up, split squat!
Rear foot elevated split squat
Lateral lunge
SL Hip Thrust
Triple Ext calf raise (from flexion)
honorable mentions: standing hydrant, split squats, SL RDLs, others in the plyometric family!
✅ Like • Share • Follow @drmalekpt if this was useful!
👇🏼Try them out and let me know what you think!
.
.
#runninginjury #achillesrehab #runningworkout #kneepainexercises #itbandsyndrome #hippain
If you find yourself ever short on time but want exercises with a lot of bang for your buck, save these. They’re some of my favorites for hitting key areas that are commonly overloaded.
While we can’t exactly “prevent” injury, we can prepare the body for load as best we can. If we do this tactfully, we likely reduce injury risk. If we’re being picky with words.
Hip pain, knee pain, and ankle/foot pain are all common complaints in the active population. Depending on the sport or activity, ankle may reign first, then hip, then knee; it varies. But one things remain constant: the need for STRENGTH. Glute strength, hamstring strength, hip extension; quad strength and knee extension, and calf strength with ankle stability are some of the bare minimum of heavy hitters everyone should strive to keep at a good baseline to help reduce common aches and pains.
Be sure to exercise in different planes of motion. Move sideways, move forwards, play with speed, intensity, impact, range of motion and depth of movement. Prioritize recovery.
💥Hip pain, stress reactions/fractures, IT band pain, foot/ankle injuries, shin splints, achilles and patellar tendon issues are the most common issues I see when something gives.
👉🏼 These are 4 favorite exercises I recommend to almost all athletes I work with. Of course there are a few favorites not shown, but these are perfect for a quick workout that touches on necessary muscles we target for common injuries. A substantial amount of running injuries happen from: too much volume or lack of strength. Strength is a single, but IMPORTANT part of the equation for injury risk reduction because without it, absorption ability is already compromised.
Honorable mentions: SL RDL, step up, split squat!
Rear foot elevated split squat
Lateral lunge
SL Hip Thrust
Triple Ext calf raise (from flexion)
honorable mentions: standing hydrant, split squats, SL RDLs, others in the plyometric family!
✅ Like • Share • Follow @drmalekpt if this was useful!
👇🏼Try them out and let me know what you think!
.
.
#runninginjury #achillesrehab #runningworkout #kneepainexercises #itbandsyndrome #hippain
Comments (42)
3 years agocassclay296
Doctor? Physical therapists aren’t dr.s. Look it up. Can’t diagnose or prescribe. That’s what the dr does. But love all the physical therapy suggestions.
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