Great Toe Range of Motion
Having proper big toe extension is a great first step in preventing lower body injuries while running.
Perform 1 set of 10 reps as shown in the video on each foot.
3D Ankle Mobility
Having proper ankle dorsiflexion is just as important as great toe extension. This range of motion also helps prevent plantar fasciitis, Achilles tendinitis, shin splints and stress fractures.
Perform 1 set of 10 in these three positions....
Driving your knee over your big toe.
Driving your knee over the center of your foot.
Driving your knee over you small toe.
Great for preventing lower leg and foot injuries.
Perform these two positions to target a slightly different muscle group.
Start with 2 sets of 10 in each position.
Hamstring mobility is essential for preventing lower body injuries.
Perform 6 second holds.
Reach for the sky and squeeze your glutes and hamstrings. Hold for 6 seconds.
Relax. Bend over and reach for the ground. Relax and hang for 6 seconds.
6 times in each position.
Hip Flexor Mobility
Like the hamstring mobility exercise, you will perform 6-10 reps of 6 second holds.
Squeeze your glute of the leg with the knee on the ground. This will drive your hip forward to mobilize your hip flexor.
Adductor Rock Backs
The adductor mobility exercise is meant to be performed in a slow continuous fluid motion. Rocking forward and back. The goal is to be able to touch your butt to your heel. But do not force the movement through tension in your adductor.
Perform 1 set of 20 reps on each side.
Piriformis Rock Backs
Just like the adductor rock back, the piriformis rockback should be a smooth active motion. The stretch should be felt on the posterior lateral part of your hip.
Perform 1 set of 20 on both sides.