Top 8 best injury prevention exercises for runners!
Many runners just run but forget to maintain strength training muscles. You can of course do this in the gym, but also at home! The eight exercises below are all for at home!
Strength or core stability related exercises are very important for runners for injury prevention. This is often also underestimated by runners, which gives them a greater chance of contracting a running injury.
In this article we give you information with exercises to prevent injury. For a number of exercises you need, for example, a resistance band or elastic to be able to perform the exercise. Below are therefore the best 8 exercises to prevent a running injury.
Foot
Foot
Foot injuries are common in runners. Especially with runners who regularly go out for a lap, the chance of a foot injury, such as a stress invoice, is high. There is also a chance of a foot injury for novice runners who have relatively little built-up capacity.
Foot training is also underestimated by many runners, while these are essential and simple exercises. With the help of the exercise below you can prevent a possible foot injury.
Exercises: Stretch foot (with resistance band)
For these specific foot exercises you need a resistance band that you can attach to the front of the foot. You can hold the other part of the tape in your own hand. Then make sure that there is enough tension on the resistance band.
Another exercise for keeping the foot flexible can be done with an exercise with a mobility ball. Make sure that you have your mobility ball (also with a tennis ball) under your foot and start rolling gently. In this way you provide a massage effect of the foot.
Shin
The tibia may be the part of the body that most novice runners experience during or after running. This often involves shin splints. An exercise that is very suitable to preventively treat these shin splints complaints yourself is the exercises: “Shin smash”. You need a mobility ball for these exercises.
First sit on your knee and put your hands in a comfortable position, giving you enough support. In these exercises, you should place the mobility ball on one of the sides of the shin. Then you roll the ball along the sides of the shin.
With these exercises you can remedy and prevent any shin problems.
Shoulders
Also as a runner it is important that you train your shoulders. By training your shoulders you strengthen your arm stakes and you can run more efficiently. Often upper body training is underestimated runners.
A good exercise for runners to train the upper body is the chest press. With this exercise strengthen you can train your shoulders well, which ensures that you have a better and strong arm bet while running.
For this chest press you need a long resistance band, but you could also perform the exercise with two small weights. With this chest press you have to lie on your back and then the resistance band to attach your upper back and chest. This causes part of the resistance band to fall to the ground.
Extend both arms straight in front of you in the air, creating tension resistance band.
Upperleg
Another way to train the body as a runner is the well-known squat exercise.
Strong thighs are essential for injury prevention for runners.
This squat exercise is performed by attaching the resistance band to both legs at a position just above the knee. The execution of this exercise is simple. Make sure to bend your knees to the 90 degree angle. Make sure that the knees remain in a straight position and therefore do not bend in or out. In addition, also make sure that your back remains neatly straight in position, as in the video.
Hip
The hip is perhaps the most important part of the body for a good and functional running movement. This is also often underestimated by many runners. Hip instability can cause you to run skewed and inefficiently. The hip can be strengthened by means of the exercise. To perform this exercise, attach a resistance band around the knees and then lie on your back.
Glute muscles
Another exercise for strengthening the sides of the glutes is the scratch. This exercise has basically the same purpose as the hip exercise. It ensures that you can run stronger, more efficiently and ultimately faster.
