1. Towel stretch- Sit on a hard surface with leg extended. Loop a band around the ball of your foot and pull towel toward your body keeping your knee straight. Hold for 30 seconds then relax-repeat 3 times.
2. Standing calf stretch- Facing a wall put your hands against it at eye level. Keep injured leg back and the uninjured leg forward. Press the heel of your injured leg to the floor. Lean into the wall until you feel a gentle stretch through your calf. Hold for 30 seconds and repeat 3 times.
3. Ankle range of motion- Sitting with your legs out stretched. Move your ankles in and out, up and down, and in circles. Repeat 10 times in each direction.
4. Anterior compartment stretch- Stand with one hand against the wall. Bend your knee and grab the front of your foot on your injured leg. Bend the front of the foot toward your heel. You should feel a stretch in the front of your shin. Hold for 30 sec and repeat 3 times.
5. Resisted plantar flexion- Sit with your leg outstretched and loop the middle of a band around the ball of your foot. Hold the ends of the band in your hands and gently press the ball of your foot down and point your toes. Do 3 sets of 10.
6. Resisted inversion-Sit with your legs out straight and cross your uninjured leg over your injured ankle. Wrap the band around the ball of your injured foot and then loop it around your uninjured foot so that the ban is anchored there at the end. Hold the other end of the band and turn your injured foot inward and upward. Do 3 sets of 10.
7. Resisted eversion- Sit with both legs stretched out in front of you with your feet shoulders width apart. Put your injured foot through the loop of the band, so that it goes around the arch of that foot and wraps around the outside of your uninjured foot. Hold onto the other end of the band with your hand to provide tension. Turn your injured foot up and out. Make sure you keep your uninjured foot still so that the movement only comes from the injured foot. Do 3 sets of 10.
8. Heel raises-Balance yourself while standing-you may hold onto a chair, counter or wall for stability. Raise your body up onto your toes and hold it for 5 seconds then slowly lower yourself down. Do 3 sets of 10.
9. Sitting toe raises- Sit in a chair with your feet flat on the ground. Raise your toes off the ground while keeping your heel flat on the floor. Hold for 5 seconds. Do 3 sets of 10
10. Standing toe raises- Stand with your feet flat on the floor, rock back onto your heels and lift your toes off the floor. Hold for 5 seconds. Do 3 sets of 10.
This whole circuit takes me about a half an hour now- I've gotten used to the flow. I do it with both legs, not just my injured one. Next I'd like to learn dynamic drills for warming up before my runs...The last thing I want to do is become injured again....EVER!
Pardon some of the blurry photos, My photographer is new...check out this selfie!
What are your favorite drills?
Do you do warm ups or cool downs?
What's your favorite post-workout meal?
7. Resisted eversion- Sit with both legs stretched out in front of you with your feet shoulders width apart. Put your injured foot through the loop of the band, so that it goes around the arch of that foot and wraps around the outside of your uninjured foot. Hold onto the other end of the band with your hand to provide tension. Turn your injured foot up and out. Make sure you keep your uninjured foot still so that the movement only comes from the injured foot. Do 3 sets of 10.
8. Heel raises-Balance yourself while standing-you may hold onto a chair, counter or wall for stability. Raise your body up onto your toes and hold it for 5 seconds then slowly lower yourself down. Do 3 sets of 10.
9. Sitting toe raises- Sit in a chair with your feet flat on the ground. Raise your toes off the ground while keeping your heel flat on the floor. Hold for 5 seconds. Do 3 sets of 10
10. Standing toe raises- Stand with your feet flat on the floor, rock back onto your heels and lift your toes off the floor. Hold for 5 seconds. Do 3 sets of 10.
This whole circuit takes me about a half an hour now- I've gotten used to the flow. I do it with both legs, not just my injured one. Next I'd like to learn dynamic drills for warming up before my runs...The last thing I want to do is become injured again....EVER!
Pardon some of the blurry photos, My photographer is new...check out this selfie!
What are your favorite drills?
Do you do warm ups or cool downs?
What's your favorite post-workout meal?
No comments:
Post a Comment