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Injury Prevention 101: Runners

Running often doesn’t get the respect it deserves as a high level physical task. It places significant demands on the body. In order to regularly run safely and injury free, you simply must do some form of prehab exercise other than the running itself. The most common injury 🤕 regular runners will suffer is anterior knee pain (Fredericson & Misra, 2007). Here is how to prevent it.

Knee injury prevention for runners should include: ankle and hip flexibility drills, strengthening of key lower body muscles, and load management. Specific exercises should include:

- calf and hip flexor flexibility work (various stretches, self myofascial releases)

- strength exercises for calves (heel raise variations)

- strength exercises for glutes (hip thrusts/bridges, clamshells, side planks)

- running specific patterning movements (lunges, single leg deadlifts, plyometric hops) Run better, Run safer!

If you need help, reach out to our caring and friendly team at our Chatswood or North Sydney Physiotherapy Clinic. You’ll be glad you did.

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