4 movements for injury prevention in runners
Here are 4 types of movements that should be in every runner's training routine:
1) Hip internal/external rotation – Having strong and mobile hips helps with running mechanics and reduces risk of injury
2) Lateral movement – Training in all planes of motion (forwards/backwards/lateral/twist) is important to keep us well rounded and avoid injury. Runners get tons of forward motion from running but oftentimes neglect the other planes of motion.
3) Hip flexor exercises – Sitting at a desk all day can make your hip flexors tight and weak. This isn’t good for runners because hip flexors play an important role in running mechanics by driving your leg forward. Weak hip flexors can also cause hip, back, and knee pain. Train them regularly, especially if your sitting at a desk all day.
4) Tib circles (tibialis anterior) (i.e., shin muscles) – The tibs act as your foot’s decelerator. They work eccentrically to reduce the impact on your foot, ankle, and knee when running. The faster and longer you run, the harder your tibs have to work to counteract the demands placed on your foot, ankle, and knee. So when your tibs aren’t strong enough to support your running habits, it can lead to foot, ankle, and knee pain because those areas are forced to take on more of the load.
NOTE: The movements in the YT video are just examples. There are lots of different variations of these movements that are equally as effective.
Learn how to incorporate these moves into your routine using the programs in my app. My Pump + Run and Dynamic Pump programs include a balanced mix of strength, mobility, and injury prevention movements. Learn more here.