How to prevent common running injuries just for women has been a challenge for almost everyone involved in it. The three most important factors are: a strong body, good form, and the right shoe. Having a strong body is your best defense in any common running injuries just for women.
Strong muscles, ligaments, and tendons guard against impact, improve form, and even result to a consistent gait. It’s also essential to have strong neuromuscular pathways that enable the muscles to fire more efficiently and in quick succession. This will help you run with much better control and stability.
The how to prevent common running injuries just for women exercises below will strengthen the key muscles for running, along with the neuromuscular pathways. You can try it as a full routine or just insert them twice or thrice a week into your daily activities like while watching TV. It would be best if you can do the moves barefoot.
Donkey Kicks with Bar
This how to prevent common running injuries just for women move will teach the body to fire the glutes without arching your back, just like when you’re running. It will also strengthen the transverse abdominus, which is a stabilizing muscle in your core.
Start with being on all fours with the bar across your lower back. Lift one leg back with your knee bent at 90 degrees while keeping the bar still. If the bar moves, do smaller movements. Repeat around 50 times on each leg.
This how to prevent common running injuries just for women exercise activates the gluteus medius in a bent-knee position just like running.
Stand with your left side near a wall and bend your left knee 90 degrees, then make contact with the wall. Push your knee into the wall and hold while keeping your body stable. Hold for 20 to 30 seconds and do three sets on each side.
Single Leg Balance on Forefoot
Strength in the entire leg chain including big toes, calves, ankles, and hips will surely increase because of this how to prevent common running injuries just for women move.
Balance on one leg on your forefoot with your heel off the ground. You’ll be able to feel the side of your hip working. Hold for as long as you can while keeping your body tall. When you lose balance, just rest for a while and try it again for three more times.
Eccentric Heel Drop
Your calves, ankle muscles, and Achilles tendons will be strengthened with this how to prevent common running injuries just for women move. This will help you get a stable landing when running.
Stand on one leg on a step with your heel off the edge. Lift up onto your toes and slowly lower yourself down until your heel is below the step. Do a set of 10 on each leg, then proceed to three sets of 15 on each leg.
This how to prevent common running injuries just for women exercise will strengthen your gluteus medius, which will improve the stability of your knees and pelvis.
Lie on the floor on your side with your legs stacked, then bend both knees while keeping your legs and feet aligned. Open your knees like a clam shell while keeping your feet together. Perform two sets of 30 on each side. Put a resistance band around your thighs to get better strengthening.
Knowing how to prevent common running injuries just for women will make a big difference as long as you adhere to it. Incorporating these moves in your daily lives will definitely add strength in your body and help you achieve your long term goals of avoiding common running injuries just for women.
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