General Discussion Triathlon Talk » Top 5 leg exercises to prevent injury Rss Feed  
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2014-11-25 11:11 AM

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Subject: Top 5 leg exercises to prevent injury
What are your top 5 leg exercises to prevent injury while running. I've had shin splints, IT band issues, now after running my 1st marathon ankle issues and pf issues. Since I can't currently run, what can I do to strengthen my legs to avoid injury in the future.

I know about walking lunges, squats, straight leg dead lifts, maybe some towel scrunches for the pf.

thoughts?


2014-11-25 6:00 PM
in reply to: KWDreamun

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Subject: RE: Top 5 leg exercises to prevent injury
Originally posted by KWDreamun

What are your top 5 leg exercises to prevent injury while running. I've had shin splints, IT band issues, now after running my 1st marathon ankle issues and pf issues. Since I can't currently run, what can I do to strengthen my legs to avoid injury in the future.

I know about walking lunges, squats, straight leg dead lifts, maybe some towel scrunches for the pf.

thoughts?


Single-leg step ups (progressively with added resistance) - helps with biking a lot too
Side Squats
Definitely standing hip abduction work (really hit the medius/minimum gluteal muscles & the TFL) - helps with IT band issues
SInce I got into Tri work - I came off my history of heavy squat work and use the leg press to keep strength up instead
My gym also has an excellent range of motion kneeling hip extension machine
And if not running, at least do some calf raises to keep their ROM going
2014-12-02 11:12 AM
in reply to: KWDreamun

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Subject: RE: Top 5 leg exercises to prevent injury

Rather than attack your problem from the "top 5 leg exercises", I suggest you first look at your run training program (if you haven't already).  All the issues you mention are overuse injuries.  Leg exercises may, or may not, help you with avoiding those issues in the future.  The vast majority of overuse injuries come from training 'mistakes'--too much volume/intensity, not enough consistency, etc.  Of course, if you have some specific issues/imbalances, then finding the specific exercises to address those can be helpful in conjunction with a smart training program.  But your 'Top 5' may differ from others' and your best bet is to work with someone to identify those most helpful for you.

2014-12-02 11:15 AM
in reply to: KWDreamun

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Subject: RE: Top 5 leg exercises to prevent injury
Stretching is at least as important as strength exercises.

So in addition to strengthening quads, hammys, calfs, hips etc. you should be stretching those things as well. Yoga is great for this and there are lots of "yoga for runners" classes out there.

Lots of good running exercise videos out there. I like this guy's:
https://www.youtube.com/watch?v=LDhKVtkfnsg
2015-01-28 7:19 AM
in reply to: TJHammer

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Subject: RE: Top 5 leg exercises to prevent injury
i believe every person is different in that ones 5 leg exercises doesn't help another.

Really sounds like over use though.
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