Exercises overview

All over strength is key for remaining injury free. The following exercises look like lower limb specific exercises but are just as important for back, neck and upper limb injuries

Romanian deadlift variant

A great strength exercise for the posterior chain (gluteals, hamstrings). 

Keep the back straight, pivot at your hips until you feel the stretch in the back of your forward leg. Push through the ball of that foot and use that stretch to return you to upright. 3 x 8

Single leg calf raise

It has been suggested that a 7% increase in calf strength can lead to a 4% increase in performance.

Stand on the ball of your foot on a step with your foot half off the step, push up through your big toe as you perform the calf raise. Slowly lower down so your heel drops beneath the step. Aim for 3 x 15.

Marathon runners should be able to achieve 25+ in one go

Gluteal bridge

To begin, this exercise can be done on a chair and can be progressed on to a more unstable surface when able. 

Start with your knees bent at 90 degrees. Dig the heels in to keep the ball still. Push up in to a bridge 3 x 10

Hamstring curl

Lift up into an inverse plank position. Tighten up the stomach and curl the ball backwards towards you.

Once you get the hang of that, raise your arms above your chest, pressing your palms together to add instability. 3 x 10

Soleus strengthening

With your back fixed against the wall, go up on to your toes, try to lift up through the big toe. You should feel this working in the lower calf. 3 x 15

Sideways monster walk

With a resistance band round your lower leg, adopt an athletic position and walk sideways trying not to let the resistance in the band drop too much. 3 x 20 steps in each direction.

Disclaimer: The content on this site is for information purposes only and not intended to replace a professional medical assessment. If you are in doubt with an injury get it checked out by a physiotherapist or other suitable qualified healthcare practitioner.