ITB syndrome, patellofemoral pain syndrome, femoroacetabular impingement, glute tendonitis. Uhg! These long “ugly” names are injuries that can be avoided with knee and hip preventive exercises.
Try 3 sets of 10-12 repetitions on your rest days. It won’t take longer than 10 minutes and your knees and hips will thank you!
STEP UP
Target muscle
Entire lower extremity, especially the glutes and quads.
When it should be done
Rest days.
Why is important for runners
Increases lower extremity strength while balancing on one leg.
Common injury can be avoided with the exercise
ITB syndrome, patellofemoral pain syndrome, femoroacetabular impingement, glute tendonitis.
Sets/reps
sets of 10-12 repetitions.
SPLIT SQUAT
Target muscle
Entire lower extremity, especially the glutes.
When it should be done
Rest days.
Why is important for runners
Increases power and strength, especially during push off phase of running.
Common injury can be avoided with the exercise
ITB syndrome, patellofemoral pain syndrome, femoroacetabular impingement, glute tendonitis.
Sets/reps
3 sets of 10-12 repetitions.
SINGLE LEG REVERSE LUNGE
Target muscle
Entire lower extremity, especially glutes and quads.
When it should be done
Rest days.
Why is important for runners
Increases stride length, increases strength of your lower extremity.
Common injury can be avoided with the exercise
ITB syndrome, patellofemoral pain syndrome, femoroacetabular impingement, glute tendonitis.
Sets/reps
3 sets of 10-12 repetitions.
Feel free to share below what do you think about those exercises.
Cheers!
* exercise by: Motoki Nakamura – Jaco Rehab PT
* video by: Odeelo Dayondon