Pain-Free Running Workshop
Thank you for joining us during our Pain-Free Running Workshop! We tested our mobility, learned some exercises to decrease pain and improve stability at the hip, knee, ankle, and foot, and learned some jogging drills to help us run quicker and with less impact.
Here are the mobility and stability drills that we covered during the workshop with recommended dosage.
Foot
2 minutes. 2-3x/day for sore feet and heels, otherwise as-needed.
Roll the bottom of the foot. Include rolling forwards and backwards, side to side, and pausing on sore spots and wiggling the toes.
This helps decrease pain and promote bloodflow to the feet.
20 reps. 2x/day.
Alternate between big toe up and little toes down and vice versa.
This exercise helps strengthen the foot and take strain away from the plantar fascia.
Ankle
3×10. 3x/week.
Use a slow tempo: 4 seconds up, 4 seconds down, and hold a stretch at the bottom for 2 seconds.
This will help strengthen the calf and Achilles tendon, and reduce inflammation that may be present in the tendon. If single-leg is too difficult, use both legs.
2×20, 3x/week.
Place your back against the wall and your feet slightly forward. Raise the toes (and feet) straight up, squeezing the muscles on the front of the shin.
Strengthening the tibialis anterior muscles will improve our ability to absorb impact when running.
Knee
3×10. 3x/week.
The forward stepdown exercise will strengthen the quad tendon and get our body used to absorbing loads through the knee, which happens when we run.
Hip
3×10. 3x/week.
Remember to grip the ground with your big toe. Bonus: use a band around the mid-shin to further challenge the stabilizing muscles.
A great exercise for stability all the way up and down the chain.
2×10 reps on each side. 2-3x/week.
Reach the leg and arm in opposite directions then pull them together.
Strong hips will reduce our chances of knee cave when running.
I’m your local movement expert! If you are dealing with any frustrating aches, pains, or mobility limitations, reach out and I will help you get back to 100%+ so you can crush your goals on the mats and in life!
Tim Brown, DPT, DN-2
Ascend Performance Therapy 