Resistance based training is absolutely essential for all levels of runners! It not only helps protect you from injury by strengthening your musculoskeletal structures in improve your body’s ability to absorb/withstand load…. But also helps to improve performance! A stronger muscle can generally produce more force, likely leading to quicker running times!
This post contains 4 of our most commonly prescribed strengthening and movement patterning exercises (along with regressions) for runners during their lower limb rehab.
1) Single leg deadlift w running motion → single leg deadlift with foam roller assistance.
Not only great for single leg strength, stability and overall balance, but helps improve coordination of upper/lower limbs and running mechanics. The foam roller helps aid balance and cues hip hinge.
2) Single leg long lever calf/hamstring bridge → double leg. Works your glutes, hamstrings, calves and trunk stabilisers all in one, all of which work together in synergy whilst running.
3) Adductor Copenhagen lifts w bottom knee raised → bottom knee on ground.
A commonly missed out on area for runners! The adductors not only help to absorb load but can also aid in hip extension.
4) Tall to short single leg landing → tall to short double leg landing.
All about improving the WAY your body absorbs force, i.e., preferably at the hip, knee, ankle/foot. Ensure good hip hinge when coming down, finding a place that is balanced for your body.
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