Did you know that the annual injury rate for runners is as high as 66%?! Unfortunately, our bodies may not be as prepared as we think to get out and run. So how do top level athletes manage to avoid this statistic and stay in their sport? They do this by incorporating other non-running strengthening exercises into their routines.
If you live in Greenville SC and are thinking about getting back into running (or increasing your distance), then it’s time to start doing some leg strengthening exercises. Start with just the basic forward lunge. It's a fantastic, yet easy, exercise to add to your routine! It strengthens your quads, hamstrings, and glutes, as well as works on the flexibility of your hips. Most of today’s population is tight in the hips from sitting all day.
The key is form! To perform a forward lunge, start in a standing position and take a step forward so that your right knee is over your ankle, but not over the toes. Lower your body until your left knee taps the ground underneath your left hip. Step back and repeat with the other leg. It’s that simple!
How many repetitions you do will depend on your fitness level. If you consider yourself inactive, then start with 3 reps on each leg during the beginning of your exercise routine. Try to add an additional repetition every 2-3 days. If you have been active and running for a while, you may need to start around 5-10 repetitions on each leg, then progress every 2-3 days.
Of course there are many more exercises that can help prevent or overcome running injuries, but that is what a few visits of Physical Therapy, Sports Rehabilitation, or our preventative therapies (Dry Needling & Stretch Therapy) are for.
If you have questions about your pain/injury/limitation, or are interested in injury prevention, then call us at (864) 881-1712. We would love to take some time to help you.
If you need a physical therapist to evaluate, treat, or prevent your pain/injury/limitation, then schedule an appointment today.