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KNEE
LIFT (Hip Flexion)
Muscles Strengthened:
hip flexors (iliopsoas, rectus femoris)
Importance to Runners: The
hip flexors are the primary propulsive force in distance running,
creating the powerful forward knee drive. Increasing strength in these
muscles is one of the best ways to increase speed.
Ankle Cuff: D-ring on
back of ankle Door
Attachment: ankle height
Start: Stand in a
split stance facing away from the door with ankle cuff on ankle of
back leg. Position ankle directly in front of the attachment site with
tension on the tubing.
Finish: Lift knee until
thigh is approximately parallel to floor. Return to start position.
Complete set, then perform on opposite leg. back
to top
LEG
EXTENSION (Knee
Extension with extended hip)
Muscles Strengthened:
front of thigh (quadriceps)
Importance to Runners: This
exercise targets the specific quadriceps muscles that are thought to
help with tracking of the kneecap, thereby reducing the chance of knee
problems.
Ankle Cuff: D-ring on back
of ankle Door
Attachment: waist height
Start: Stand facing away
from door with ankle cuff on ankle of back leg. Knee is bent and is
behind hip. Door attachment, ankle and knee are in alignment. Lightly
place hand on chair if needed for balance.
Finish: Without letting
thigh move, straighten knee, so that the exercising foot is behind the
standing foot. Complete set, then perform on opposite leg. back
to top
FOOT
PULL BACK (Dorsiflexion)
Muscle Strengthened:
shin (anterior tibialis )
Importance to Runners: The
anterior tibialis has the highest sustained level of activity of any
muscle during running. To avoid fatigue-related shin injuries, it
needs to be trained for both strength and endurance. An important part
of this exercise is actively stretching the calf muscle by pulling the
foot back as far as comfortably possible. A weak shin and a tight calf
are risk factors for shin injuries.
Ankle Cuff: on foot with
D-ring on bottom of foot Door
Attachment: ankle height
Start: Place ankle cuff around upper part of right shoe with right leg on
a cushion to elevate foot so heel clears the floor. Toes are pointed
toward the door and are directly in front of attachment site with
tension on the tubing.
Finish: Pull foot toward
shin as far back as is comfortable. Return to start position. Complete
set, then perform on opposite leg. back
to top
TRUNK
ROTATION
Muscles Strengthened: sides
of abdomen (internal and external obliques)
Importance to Runners: These
muscles stabilize the trunk during running by counteracting the
rotational forces of the hips and shoulders. Increasing strength in
these muscles increases running economy and also helps protect the low
back from injury. To perform this exercise correctly, the hips must
remain relatively stationary. Since this is hard to do standing, this
exercise is performed sitting.
Handle.
Door Attachment: waist height when sitting
Start: Sit parallel to door with left side facing door. Hold handle in
both hands, waist level with elbows braced against body. Torso is
rotated to the left.
Finish: Keeping
hips and knees facing forward and wrists rigid, rotate torso to the
right. Complete set, then turn 180° (right side facing door) and
repeat. back
to top
STRAIGHT-LEG CALF
STRETCH
Muscles Stretched:
gastrocnemius, soleus
Importance to Runners: This
stretch helps reduce injuries to the knee, shin, and Achilles tendon.
Strap: under ball of one
foot Body: sitting with target leg straight
Static Stretch
Pull foot toward shin to point of mild tension in the calf and hold 30
seconds.
Active
Isolated Stretch
1. Contract shin muscles to pull foot toward shin and hold 2
seconds.
2. Return to start position and repeat 10 times.
Facilitated
Stretch
1. Contract shin muscles to pull foot toward shin and hold 6-10
seconds.
2. Try to push foot forward, away from shin, using strap as resistance
(foot doesn't move-contract calf isometrically). Hold 6-10 seconds.
3. Return to start position and repeat #1. back
to top
HAMSTRING
STRETCH
Muscles Stretched:
hamstrings
Importance to Runners: Shortened
hamstrings, which are common in runners, can contribute to low back
and knee pain.
Strap: under arch of foot Body: lying on back with target leg
straight on the floor and opposite knee bent
Static
Stretch
Keeping knee straight, pull leg toward chest, to point of mild tension
in the hamstrings. Hold 30 seconds.
Active Isolated
Stretch
1. Keep knee straight and contract hip flexors (front of hip) to raise
leg. Hold 2 seconds.
2. Return to start position and repeat 10 times.
Facilitated
Stretch
1. Contract hip flexors (front of hip) to raise leg up and hold 6-10
seconds.
2. Try to push leg toward the ground, using strap as resistance (leg
doesn't move-contract hamstrings isometrically). Hold 6-10 seconds.
3. Return to start
position and repeat #1. back
to top
HIP
ABDUCTOR STRETCH
Muscles Stretched: gluteus
medius, gluteus minimus, tensor fascia latae Importance to Runners:
Tightness in the hip abductor muscles can cause pelvic imbalances that
can lead to pain in the hips, low back and knee.
Strap: end loop under arch
of foot, with strap around outside of target leg Body:
lying on back with legs straight
Static Stretch
Pull leg up and across body, while rotating foot outward, to point of
mild tension in the outer hip. Hold 30 seconds.
Active Isolated
Stretch
1. Contract adductors (inner thigh) to move leg up and across body.
Hold for 2 seconds.
2. Return to start position and repeat 10 times.
Facilitated
Stretch
1. Contract adductors (inner thigh) to move leg up and across body.
Hold 6-10 seconds.
2. Try to push leg back to midline, using strap as resistance (leg
doesn't move-contract abductors isometrically). Hold 6-10 seconds.
3. Return to start position and repeat #1. back
to top
QUADRICEPS
STRETCH
Muscles Stretched:
quadriceps
Importance to Runners: Tight
quadriceps can cause knee problems.
Strap: end loop on middle
of foot, with strap over opposite shoulder Body:
lying on stomach with target leg straight
Static Stretch
Pull foot toward buttocks to point of mild tension in the front of the
thigh. Hold 30 seconds.
Active Isolated
Stretch
1. Contract hamstrings to pull foot toward buttocks and hold 2
seconds.
2. Return to start position and repeat 10 times.
Facilitated
Stretch
1. Contract hamstrings to pull foot toward and hold 6-10 seconds.
2. Try to straighten leg, using strap as resistance (leg doesn't
move-contract quadriceps isometrically). Hold 6-10 seconds.
3. Return to start position and repeat #1.
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