Pre- & Post- Run To Do List

Injuries from Running Happen ALL the Time!

As a recreational runner myself, I have experienced a handful of running related injuries. These injuries occurred due to a lack of training and inadequate warm-up or cool down.

Why is a good warm-up and cool-down necessary? 
Due to the repetitive nature of running, certain muscles and joints are prone to stiffness and tightness. Other muscle groups become underutilized and relatively weaker. 

In the running population, I commonly find that runners need: 
1. Ankle mobility 
2. Hip mobility and strength 
3. Lower abdominal strength

Read about Knee Pain While Trail Running

Pre- and Post- Run Exercises

Front Hip Mobility Using a Foam Roller
Have you ever noticed how runners tend to crouch forward later in a race? When fatigue begins, the force of gravity naturally pulls the body into a slightly crouched position. This position allows the hip flexors and quadriceps to become stiff and tight. This exercise helps improve extensibility in the hip flexors and front hip joint capsule.

Heafner Health Advice: 
When performing this movement, you should feel that ‘good uncomfortable’ sensation as if you are sliding over a tight muscle. IT SHOULD NOT BE PAINFUL THOUGH! The combination of movement with the foam roller will allow the joint and muscles to gain mobility. Following this exercise, be sure to add other front hip mobility exercises to maximize results.

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Downward Dog Calf Stretch
The calf muscles create power and speed production for runners. However, these muscles commonly become stiff and tight since they are constantly being used. When stiffness develops, their ability to generate power changes. Additionally, excessive calf tightness may alter running mechanics placing increased stress across the knees or low back. 

Heafner Health Advice: 
I always recommend doing this flossing movement when first warming-up the posterior chain. The flossing motion helps relax the nervous system to allow for more extensibility of the calves and hamstrings. Finally, try to avoid rounding through the low back during this stretch. Bend the knees and raise the hips toward the ceiling.

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Side Plank Clamshells
The gluteal muscles, specifically the gluteus medius (the outer hip muscle), are important for keeping the pelvis level while running. If the glut medius is not firing, other muscle groups must work harder and pelvic muscle imbalances can occur.

Heafner Health Advice:
The side plank clamshell exercise engages the obliques and gluteal muscles. Since it is a compound, coordinated movement, people often cheat out of the movement. When performing this exercise, avoid letting the pelvis rock backward. Keep the spine long. FOCUS ON MOVING THE HIPS INDEPENDENTLY OF THE TRUNK.

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Pike Planks on a Swiss Ball
Pike planks have been shown to target the lower abdominal muscles. The lower abdominals work directly with the low back and help corset the spine. This action from front to back provides increased stability to the spine and minimizes the risk of low back issues in runners.

Heafner Health Advice:
Draw in your belly button towards your spine prior to performing the pike movement. This subtle draw in will engage the deeper core muscles and improve stability while moving on the unstable swiss ball.

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Banded Ankle Mobility 
In the Downward Dog video above, I introduced the calf muscles and the importance of ankle flexibility for runners. The banded ankle mobility exercise gives you another option for improving the range of motion in the ankles. 
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Heafner Health Advice:
Either find a firm strap or use a mobility band with minimal resistance. Place the strap directly over the front of the ankle joint where the skin crease occurs. Press into the strap while keeping the heel on the ground. 

If you like these videos and exercises, check out other recent posts from Dr. Heafner! 

IT Band Syndrome

Shoulder Pain While Lifting

Neck Tension While Typing