Easy to do and requiring just a little space in your living room, Coach Kirk shares his favorite injury prevention techniques for runners!
If I had to choose one maintenance exercise to do the rest of my life, it would be this.
Well, maybe shavasana.
But seriously, if you want to take yourself seriously as a runner, this needs to be in your daily arsenal. If you have a wall at home, you’re ready to go.
This targets both the quads and the hip flexors.
Step 2 : Bring foot up.
Step 3 : Drive tall.
The four muscles of the quad have a common tendon called the patellar tendon, which connects all those muscles to the knee.
And as you can imagine, with 4 big powerful muscles feeding into one spot, we can see some serious tightness occur.
But on a positive note, we have an opportunity to make some really effective change just by focusing our effort on aone spot!
Step 1 :
Step 2 :
The Tensor Fascia Latae (TFL) is a small, but powerful muscle that sits in your front pocket and is continuous with the IT band. If you want knee issues, weak glutes, or low back tightness, be sure to never take care of this thing.
A Softball is preferred, but a lacrosse ball or baseball will do just fine. Position the ball right on the TFL (again, located in your front pocket area) and target tender spots. Move side to side, breathing and doing your best to relax into the ball.
Step 1 :
Step 2 :