Foot Prehab for Runners
Video by Fritz Nugent
Due to the times, many of you are running more because you can do it outside and on your own. That’s great! But also be advised that running, believe it or not, is MORE DANGEROUS than CrossFit. Why, you ask? Because it is a repetitive task. When we run, we utilize the same muscles, technique, and body parts. In CrossFit, we can change the modality, the loading, body parts, skills…everything. We spread the load over the body throughout each week. But never fear! You can do some simple prehab drills to bulletproof your body to go the distance.Â
Prehab vs RehabÂ
Anyone know the difference between prehab and rehab? Prehab are tasks that you can do to help keep you healthy. They are preventative in nature despite looking very similar to rehab tasks. Rehab activities are usually performed after an injury to rehabilitate the troublesome body part and tissues.
Foot Prehab for Runners
This foot rehab video (above) was created for one of our Invictus members who is having issues with his shins when he runs. The best solution for these types of injuries or problems is to increase both the STRENGTH and LENGTH of his lower leg and foot musculature and soft tissues. Here is the routine that is covered in the video. It only takes a few minutes to get to so you can add it into your warm-ups for your runs and any workout that has double-unders or other repetitive jumping movements.Â
Foot Prehab Routine
Lower Leg Strengthening Exercises
- Single-Leg Calf Raise NegativeÂ
- Alphabet FeetÂ
Foot Strengthening Exercises
- Weird Walks on Toes
- Weird Walks on Heels
- Arch Rolls
Lower Leg Lengthening Exercises
- Straight-Knee Dropped Heel Calf Stretch
- Bent-Knee Dropped Heel Calf Stretch
- Shin Stretch Sitting on Heels
So if you feel like running is causing your body some problems, watch the video and start building stronger calves, shins, and foot muscles, and begin to lengthen those muscles through targeted stretching. And if you’re looking for a program to help you run faster or build your endurance to crush workouts, join our Invictus Engine online program!
