Preventing injury in any sport is crucial in continuing to achieving training goals and pushing limits.

For runners, it is critical to recognize any potential weakness and address them before they become an issue and ultimately sideline your training. Physical therapists are perfectly suited to help you recognize and address any issues to prevent injury.

As movement and anatomy experts, therapists can analyze your running gait to identify any muscle weakness or tightness that could contribute to an overuse injury.

At SetPT, we use motion analysis software and work with you to develop an individualized program to address your specific needs. While everyone runs differently, below are our top 5 favorite preventative exercises that address the muscles athletes and runners most commonly ignore.

Preventative Exercises for Runners

1. Lateral Band Walk

Try to keep your knees slightly bent and toes parallel. Try for 10 steps one way, then 10 steps the other way.

2. Side Plank with Leg Lift

Keep your elbow underneath your shoulder and your hips lined up. If you’re unable to raise the top leg, just hold the plank for 30-40 seconds each side.

3. Single Leg Dead Lift (RDL)

Placing your hands on your hips makes sure you aren’t rotating your pelvis and straining your back. Be sure to keep your back straight! To make this more difficult, you can grasp a weight in front of you.

4. Hip Hike

Easy to do before a run to activate your glutes and prevent hip drop. Do as many repetitions as you can until your gluteus muscle fatigues.

5. Foam Roll/Lacrosse Ball

Try to roll each side for 30-60 seconds each. For a more intense release, use a lacrosse or tennis ball.

Physical Therapy Injury Prevention Screening

For more information on exercises and tips to prevent injuries, contact your local SetPT therapist today! If you are a new patient, take a look through our blog and get to know how physical therapy might be able to help you prevent future injuries.

Before starting your next training cycle, you can also contact your SetPT therapist for an injury prevention screening, which will include:

  • Screening to full sport teams or individual athletic assessments to determine their risk of future injury.
  • Training on ACL prevention exercises
  • Individual training for athletes at an elevated risk for injury