As a runner, corrective exercises are integral to mitigating injuries and maintaining your mobility. In this guide, our resident NYC physical therapist compiled a series of beneficial corrective exercises.
Single Leg Mechanic Exercises
Lateral tap downs
On an 8 inch step, stand with one foot on and one foot laterally off the step. Bend the knee on the step and try to keep the knee in line with the 2nd two. Perform 2 sets of 20 reps.
Posterior tap downs
On an 8 inch step, stand with one foot on and one foot posteriorly off the step. Bend the knee on the step and try to keep the knee in line with the 2nd two. Perform 2 sets of 20 reps.
Crossed tap downs
On an 8 inch step, stand with one foot on and one foot posteriorly off the step. Bend the knee on the step and try to keep the knee in line with the 2nd two. Bring the opposite foot towards midline Perform 2 sets of 20 reps.
Hamstring and Glute Exercises
Hip extensions
Wrap a band around a stationary object. Place one leg in and get into a split stance. Bend and extend your knee. Repeat for 40 reps.
Hip flexion
Tie band around a stationary object. Loop the band around the ankle. Stand on one leg and drive your opposite leg towards your chest. Perform 2 to 3 sets of 15 reps
Eccentric Knee extensions
Tie band around a stationary object. Loop the band around the ankle. Stand on one leg and drive your opposite ankle backwards.. Perform 2 to 3 sets of 15 reps
Plyometric Exercises
Box hop
On a 4 inch box place one foot up onto the step and the other foot on the floor. Perform a hop by bringing the foot on the floor near your chest. Repeat 45 seconds each side 2-3 sets.
Hop, Hop, Hold
Get on one leg, hop two times and stick the landing. Switch legs. Perform for 1 minute for 2-3 sets.
Forward hops
Mark 25 ft off. Hop on one leg quickly to the end. Turn and switch legs. Repeat 5 times each leg.
