We’ve been very lucky to work with Dr Katie Walker-Small, programme leader of Sports Rehabilitation at The University of Cumbria. Katie shares 4 performance boosting exercises you can do from the comfort of the office!
Ideally developed for the time-crunched runner, this routine can easily be performed from your desk, or even on the bus or train, and aims to strengthen some of the key muscles used in efficient running. This will not only boost your running performance, but also reduce the risk of injuries by improving posture and stability, meaning you can power through whatever running goal you’ve set yourself. To make progress with the exercises you should aim to complete them three times a week, or even four times if possible.
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Exercise 1 - Banded Foot Raises
Name: Banded Foot Raises
Targets: Quadriceps muscles and the Vastus Medialis Oblique (VMO) in particular.
Benefits: Banded foot raises can strengthen the VMO which will improve knee stability and joint alignment, reducing risk of injuries such as ‘Runner’s Knee’ or Patella Tendonitis when running longer distances.
Description: In a sitting position place a small band round both feet. Keeping the resting leg (left) on the ground, contract the right quads to slowly raise the working leg (right). This will start to stretch the band, providing some resistance to work against. Focus on fully extending the knee, with the foot turned slightly out, and on squeezing the inner quads (VMO). Pause briefly at the top, working against the band, and then slowly lower back down. Complete 10-12 repetitions and then repeat on the other leg. Complete 2 to 3 sets to give the VMO a good workout.
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Exercise 2 - Seated Banded Ankle Plantar Flexion
Name: Seated Banded Ankle Plantar Flexion
Targets: Calves, Achilles and peroneal muscles.
Benefits: Works the Achilles tendon to reduce risk of Achilles tendinopathies which can be common in runners who increase their mileage. The banded ankle plantar flexion movement will also strengthen the calf and peroneal muscles which help promote good alignment and stability whilst running, minimising risks of rolled ankles or ankle sprains.
Description: In a sitting position place a small resistance band around the ball of one foot, holding the resistance band with the opposite hand. To perform the exercise start to slowly push your toes away from you, extending the ankle, then slowly bring the toes back towards you in a controlled movement against the band. Whilst doing this ensure the foot tracks straight forward/back and doesn't start to face in towards the midline of the body. This will also help recruit a small muscle group on the outside of the calves called the peroneal's.
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Exercise 3 - Seated Banded Hip Abduction
Name: Seated banded hip abduction
Targets: Glutes
Benefits: Strengthens the glutes which are really important for runners and help propel you forwards and to stabilise the hips and pelvis for efficient running. This benefits performance by boosting forward movement, but the improved stabilisation of the hips also helps prevent against a host of common overuse injuries.
Description: In a seated position place a small resistance band around both legs, positioned just above the knee at the bottom of the thigh. Start with feet and knees about hip or shoulder width apart in a neutral position. Next, keeping one leg and knee exactly where it is, squeeze the glute and thigh of the other side to slowly push your knee out to the side. Control this movement slowly back in which will again work the glutes. Repeat the movement around 12 times on each leg, and perform three sets in total.
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Exercise 4 - Standing Calf Raises
Name: Standing calf raises
Targets: Achilles and calves
Benefits: Strengthens the Achilles tendon to help prevent common Achilles injuries such as Achilles tendonitis. This one requires no equipment at all and can be done virtually anywhere!
Description: Start in a standing position beside a desk, kitchen counter or even a doorway that you can lean on for a little support. From this position, push up onto your toes of both feet, and then really slowly lower back down, controlling the downward (eccentric) part of the movement.
Repeat the movement for 12 or even up to 15 reps. If 12 reps feels easy then next time progress the movement to do this whilst standing on just one leg, known as a single leg standing calf raise. The single leg calf raise not only strengthens, but also works on your balance and stabilisation in your ankle. We should be aiming to gradually increase the repetitions performed until we can complete 3 sets of 15 or even 3 sets of 20 and up to 30 on each leg. This will ensure we’re getting good propulsion whilst running and minimising risk of overuse injuries, including Achilles tendonitis.
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