Running Injury Prevention: Part 3 – Mobility Routine
This is my personal mobility routine. It’s tailored to help prevent lower leg problems because, for me, it’s my biggest weak spot.
When I’m developing a mobility routine for myself or others I focus on four areas:
- muscle/fascial compression
- eccentric loading
- dynamic stretching
- isolated static stretching
- Foam roll calves– apply downward pressure for 15-20 seconds to tender areas
- Hip/glutes mobilization with a lacrosse ball– apply pressure for 15-20 seconds to tender areas
- Eccentric calf dips– stand halfway on a step and slowly lower your heels toward the ground over the course of 5-6 seconds; repeat 10-12 times
- Dynamic stretching– swing one leg forward and backward until a slight stretch is felt, 10-12x; repeat movement by swinging one leg side to side 10-12x
- Static stretching– stretch quads, calves and hamstrings for 45-60 seconds
Mobility is a vital piece to running injury free. Check out the video below for a demonstration. If you need help creating a unique mobility routine come in and we’ll get you set up!