The Most Important Exercises For Runners To AVOID RUNNING INJURIES
Here’s 5 strengthening runner’s exercises and 3 recovery exercises for runners to help prevent runner’s injuries. Injury prevention for people who run needs to be more than just a few stretches for runners. Key muscles need to be strengthened to help the muscles & tendons to cope with running long distances, AND to help take pressure of your knees, back, hips, and feet. Other parts need a muscle release after each run to stop tension and lactic acid build up.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:10 Prevent Quad & tendon strain
0:48 Prevent Hamstring & Glute Medius strains
1:33 Avoid calf strain & Plantar Fasciitis
2:27 Prevent Adductor strain & Pes Anserine Bursitis
3:00 Avoid hip flexor strain & Quad strain
3:41 Recovery to prevent Runner’s Knee
4:19 Recovery to stop Runner’s Back
4:58 Recovery to avoid Plantar Fasciitis
STRENGTH TRAINING FOR RUNNERS:
1. Deep squats for eccentric strengthening of the Quadriceps and its tendons
To help prevent: Patellar Tendinopathy, Quadriceps Tendinopathy, Quad strain
2. RDLs for eccentric strengthening of the hamstring & its tendons, and Glute Medius strengthening
To help prevent: Hamstring strain, Hamstring Tendinopathy, Gluteus Medius strain
3. Soleus eccentric strengthening
To help prevent: Calf Strain, Achillies Tendinopathy, Plantar Fasciitis
4. Forward bend Sumo Squats
To help prevent: Adductor Strain, Pes Anserine Bursitis
5. Psoas knee raises & Reverse Lunge
To help prevent: Hip Flexor Strain, Quad Strain
RECOVERY EXERCISES FOR RUNNERS:
1. ITB & Vastus Lateralis myofascial release
To help prevent: Runner’s Knee (Patellofemoral Pain Syndrome)
2. Rectus Femoris Stretch
To help prevent: Runner’s Back
3. Plantar Fascia massage
To help prevent: Plantar Fasciitis
----------------------------------------
#bodyfixexercises #running #runninginjury
Пікірлер: 28
(breaks finger hitting save to library so fast) Feels like I’ve waited for the entire existence of KZread to get a running pre/post-hab routine that is simple and based on science. Thanks you so much 🙌🏼
@BodyFixExercises
7 ай бұрын
😆 Glad you liked it. 🙌
excellent advice as usual amigo 👍
@BodyFixExercises
7 ай бұрын
Thanks Adrian👍
I have been incorporating deep squats into my workouts in the past year, and the results are amaizng, thank you!!
@BodyFixExercises
7 ай бұрын
Yeah, they're amazing eh?
Perhaps one the best video on this topic on YT
@BodyFixExercises
7 ай бұрын
Cheers!
That's so usefull! Thank you.
@BodyFixExercises
7 ай бұрын
You're welcome!
Thank you, I will try today.
Amazing ! Thank u. Just what I needed.
Cheers very much appreciated ✅️
This was helpful. Thanks!
@BodyFixExercises
7 ай бұрын
You're welcome!
Thanks doc!
@BodyFixExercises
7 ай бұрын
My pleasure!
Excellent thank you so much! Do you have an exercise to prevent shin splints?
@DemirAydemir
4 ай бұрын
I have had shin splints or stress fractures on both legs since 2005 because of rope skipping at home extensively without shoes on after several weeks. My advice comes from my beloved sports science student friend who saved my running and life. Before each running session, be patient and sit comfortably with one leg on your other knee and warm up your shins by moving your ankle up and down until light fatigue, like counting up to 50. 2 sets for each leg. Be patient. Never skip your warm-up. This will take 8 - 10 min. If you do this before every run, you don't need to worry. Also, always wear supportive good running shoes and try to improve your technique as well.
thank you glad I just found your channel...sub'd🎉!
@BodyFixExercises
7 ай бұрын
Welcome!🙌🙌
Can you make an explanation for table tennis players in practicing, so that their hands are strong and stable when hitting. Thanks
IMPRESSION: *Bilateral lumbarisation of S1 vertebra *Paramedian and foraminal broad based protrusion at L5/S1 with indentationon thecal sac, both neural foramina and abutting the exiting nerve root. * Diffuse annular bulge at L4-L5 and S1-52 with indentation on thecal sac.. Screening of rest of the spine: *Loss of cervical lordosis *Screening of sacro-iliac joint appears normal. Is this stenonis? What is my mri say?
@BodyFixExercises
7 ай бұрын
Doesn't seem like you have much stenosis
@eceiii013sahubarsathik4
7 ай бұрын
@@BodyFixExercises Well sir. what kind of exercise can I do? extension or flexion
@eceiii013sahubarsathik4
7 ай бұрын
@@BodyFixExercisespls reply sir
👍👍👍
@BodyFixExercises
7 ай бұрын
👍🙌