Following our latest Podcast (#4) covering the topic ‘cardio’ we spoke about the importance of daily movement and why it’s important for everyone but even more so if you are a runner. The nature of running means it’s a repetitive movement pounding the ground, so we need to keep our bodies in good condition. Many runners often suffer with injuries and niggles like plantar fasciitis, achilles tendonitis, patellofemoral pain syndrome (PFPS), “runner’s knee,” shin splints and the list goes on.
We wouldn’t expect our cars to do long trips if we didn’t service and maintain them, so why do we expect that from our body
I have filmed just a few simple mobility drills to target the specific areas that will help keep your body moving, and will only take 10 minutes a day. You can also do this if you are not a runner, as it will be beneficial especially if you are desk bound or travel for work and sit a lot.
Worlds Greatest Stretch x 12 (6 each side)
- From a straight arm plank step your feet besides your hand
- Touch your ankle or go as far down as you can with your elbow
- Place your hand on your knee push your leg out whilst turning your body away
- Rotate your arm up towards the ceiling opening the front of your body
- Hold each movement for a few seconds
Lying T Spine Rotation x 20 (10 each side)
- Lying on your side, place a cushion under your head with feet and knees together
- Rotate your arm and head away drawing the back of your shoulder towards the floor (don’t force it, just go as far as you feel comfortable and improve over time)
- Hold for a second before returning back to your starting position
Ankle ROM (range of motion) x 20 (10 each side)
- Place your foot against the wall
- Push you hips towards the wall feeling a stretch in the calf each time
- You can also hold this position as a static stretch, especially after you run
Knee To Wall x 24 (12 each side)
- Find the distance from the wall where you can touch the wall with your knee without your heel lifting off
- Each repetition, push your knee to the wall directing your knee over your big toe, then straight over the middle of the foot, and then over the little toe
- Bring the knee all the way back to reset between repetitions to get full ankle range
Follow this blog as it unfolds. Comment if you have questions or ideas.