Running Injury Prevention: Part 4 – Stability
This is my personal stability routine. It’s focused primarily on hip & glute activation but I also do a few things to help activate my feet and ankles. I do each of these exercises twice but I’ll let you decide how many reps to do since it depends on the person. I do this routine before I run in order to activate those needed stability muscles while I run.
- Bridges— laying on your back with your knees bent, (first press your low back into the floor and maintain this position even as you lift up), squeeze your glutes and lift your hips off the floor; hold for 2-3 seconds
- Single-leg “marching bridge”— laying on your back with your knees bent lift one knee off the ground 1-2 inches, use your other bent leg to lift your hips off the floor; hold for 2-3 seconds
- Single-leg bridge— start in a bridge position and extend one leg (without losing hip stability); hold for 2-3 seconds
- Clam-shells— laying on your side with your knees bent at a 45° angle, open your knees while keeping your hips stacked and not rotated
- Standing clam-shells— standing on one leg with your trunk bent slightly forward and your arms outstretched in front and your other leg straight back behind you; rotate your non-weight bearing leg and hip outward
- Toe-curls— standing shoulder width apart, curl your toes and arch inward; return to the starting position and then curl your toes and arch backward; return to the starting position and then curl your toes and arch outward
- Squats— standing shoulder width apart, rotate your feet outward at roughly a 45? angle, hold your arms straight out in front of you and squat down as far as you can, trying to keep both feet firmly planted on the floor
Let me know what you think or if you have any questions! If you’d like to develop your own tailored stability routine come on in and we’ll get you started!