Lower Extremity: Running Medicine Training Program

Downward dog

Start on hands and knees. Walk your hands forward and then lift your hips up towards the ceiling as you straighten your knees and elbows. Tighten your thighs and if able, you can lower your heels to the floor. Hold position.

Runner's hip and thigh stretch

• Hip flexors: In a half-kneeling position place your foot on the wall. Push your hip and pelvis forward without arching your back.

• Quadriceps: In an upright stance, bend the knee and bring your heel to your buttocks until you feel a stretch in the front of the thigh. Repeat on the opposite side.

Ruthless stretch

• Stand at table or countertop, place your leg on the surface with your knee bent and hip turned out. Keep your pelvis facing the support surface.

• Lean forward until you feel the stretch in your hip and buttocks. Place your hands on the surface for balance as needed.

Calf stretch (soleus)

• Stand with one foot back, both knees bent, and toes facing forward. Keep your heel on the floor and lean into the wall until you feel a stretch in the lower calf.

• Move closer or further away from the wall to control the stretch of the back leg.

Arch raise

• In a sitting position with your feet flat on the floor, raise the arch of your foot by sliding your big toe toward your heel. Do not curl your toes or lift your heel. Progress to standing once you feel comfortable performing the movement in a sitting position.

• Hold position for 5 seconds.

• Repeat 10 times.

• Complete 3 sets.

Toe spreading

• In a sitting or standing position, try to spread your toes apart. This is easier to do if you can see your toes.

• Hold position for 3 seconds.

• Repeat 10 times.

• Complete 3 sets.

Marble pick-ups

• Place several marbles, dice or other small items on the floor and pick them up using your toes. Place them in a cup or bowl and repeat.

• Hold position for 3 seconds.

• Repeat 10 times.

• Complete 3 sets.

Single leg heel raises

• Balance on one foot with a slight forward lean and your hands on the wall for support. Rise onto the ball of your foot.

• Hold for 3 seconds before lowering slowly.

• Repeat 10 times.

• Complete 3 sets.

Side stepping

• Begin in a standing position with an elastic exercise band around your ankles. Step to the side with your left foot and slowly control the right leg back to start position while maintaining tension in the band. Be sure to keep your back straight. Knees and toes should point straight ahead and there should be little rocking while moving. You should feel most of the muscular work in your buttocks and hips.

• Repeat 10 times in each direction.

• Complete 3 sets.

Clams

• While lying on your side with your knees bent and an elastic exercise band wrapped around your knees, lift your top knee while keeping your feet together. Do not let your pelvis roll back during the lifting movement.

• Repeat 15 times on each side.

• Complete 3 sets.

Bridge with leg extension

• Lay on your back with your knees bent and feet flat, raise your buttocks off the ground into a bridge position. Then alternate extending on leg at a time. Repeat 10 times on each side.

• Complete 3 sets.

Squat

• With feet shoulder width apart and feet flat on the floor, squat like your sitting into a chair. Keep your knees facing forward and behind your toes.

• Repeat 20 times.

• Complete 3 sets.

Lunge

• Step forward with one leg, bend lower your back knee toward the floor until both knees are bent like the letter "L". Keep your knee in line with your foot/ankle. Push off your front leg to return to standing. Alternate legs.

• Repeat 10 times.

• Complete 3 sets.

Single leg squat

• Begin standing on one leg. Bend your knee while keeping your buttocks back to avoid your knee passing in front of your toes. Keep your back straight and your knee facing forward. Sit as lowas you can while keeping good form.

• Repeat 10 times on each side.

• Complete 3 sets.

Runner's lunge

• Standing on your left leg, bring your right leg to 90 degrees in front of you. From this balanced position, extend your right leg behind you until you reach a lunge position keeping weight on your left leg. Maintain straightforward alignment on standing leg.

• Repeat 10 times on each side.

• Complete 3 sets.

Single leg stance – clocks

• Start by standing on one leg and maintain your balance. Imagine a clock on the floor, your standing leg is in the center. Slowly reach toward position 1 as illustrated with your opposite foot. Then return that leg to the starting position. Next, reach toward position 2 and return. Continue this all the way to position 6.

• Maintain a slightly bent knee on the standing leg.

• Hold position for 3 seconds.

• Repeat 5 times.

• Complete 3 sets.

• Switch legs and repeat

Planks

• While lying face down, lift your body up on your elbows and toes. Try to maintain a straight spine the entire time. Do not allow your hips or pelvis on either side to drop.

• Your goal is to increase strength over time to be able to sustain one plank for upwards of 2 minutes.

• Hold for 30 seconds.

• Repeat 3 times.

• Complete 1 set.

Side planks

• While lying on your side, lift your body up on your elbow and feet. Try to maintain a straight spine.

• Your goal is to increase strength over time to be able to sustain one side plank for upwards of 1 minute.

• Hold for 30 seconds.

• Repeat 3 times.

• Complete 1 set.

Bird dog

• On your hands and knees, raise opposite arm and leg straight out from body without rotating your trunk. Hold. Return to the starting position, and then repeat with the other arm and leg. Keep back straight throughout the exercise.

• Repeat 10 times.

• Complete 3 sets.