Runners are renowned for not wanting to spend time on gym-based strength work, core stability exercises and stretching, preferring instead to ‘just run’. Runners are also renowned for regularly succumbing to injury. Runners will be pleased to hear the secret to avoiding injury and recovering quickly between runs does not lie in spending hours lifting weights or lying on gym mats easing out every muscle. Just 10 - 12 minutes, two or three times a week on Power Plate will do the trick.
Running can cause your muscles and joints to become stiff and sore. Every runner is different, but typically the most common problem areas are:
- Muscle tightness in the calves and glutes caused by the repetitive patterns of running
- Limited ankle and hip joint mobility caused by restriction and tightening of the muscles and connective tissue around ankle joints and the surfaces of the feet (plantar fascia)
- Tightness in the front hips – often caused by overuse of the front hip muscles – quads, psoas and Tensor Fasciae Latae (TFL) as a result of dysfunction in synergy with the more powerful muscles on the back of the hip (hamstrings and glutes). In addition extended periods of sitting, for example at a desk at work, can lead to restriction and limited extensibility in the front hip area
Perform each exercise for 30-45 seconds and move straight on to the next one. For best results, perform after a preparatory walk on a treadmill and/or some functional flexibility (stretching) exercises as required using Power Plate.
5. Single leg balance with forward/side foot reaches - Areas targeted: balance and core stability
Begin standing on your right foot, with your knee bent slightly and left leg lifted, hands on hips. Reach your left foot to the front, pause briefly and return to starting position, then perform reach to the side in the same way, returning back to the start position, Continue, alternating front/side for the allotted time then perform another set with the right leg.