Running has become a popular cardio choice. It is a great option for anyone just starting out or wanting to get back in shape. No gym equipment or membership required- all you need is a good pair of running shoes and workout clothes, and you are good to go.
However, running injuries can be discouraging, to say the least. Poor running form, muscle imbalances, or improper running shoes can all be factors contributing to an injury.
You might end up pulling your ligaments or spraining your ankles. You might even accidentally break your toes or heel.
Luckily, you can avoid those injuries. The tips below can help you with that.
How Can Resistance Bands Prevent Injuries in Runners
One way resistance band exercises can prevent running injuries is by improving your running form. Strengthening your hamstrings, glutes, and quadriceps can help to improve your stride and reduce your risk of injury.
Another way resistance band exercises can prevent running injuries is by improving your flexibility and range of motion.
By stretching and loosening up your muscles, you can reduce your risk of injury. It can also help improve your performance as a runner.
Resistance band exercises are also a great way to improve your overall fitness level. By strengthening your legs, you can improve your endurance and reduce your risk of injury.
So, correct improper posture. Educate yourself and shop around for a pair of running shoes that are suited for your feet and gait.
As for muscle imbalances, various resistance band exercises, including ankle and foot band exercises, may reduce the risk of running injuries.
Note: Always be sure to do a proper warm-up and cool-down involving appropriate stretches before and after your run.
Ankle Strengthening Exercises for Runners
The following exercises target major problem areas that may lead to injuries:
Ankle Plantarflexion
A common running form problem for many runners is excessive rolling of the feet inward, also known as overpronation. If not properly managed with the right footwear and exercise to boost ankle strength, it may lead to ankle injuries and more.
Ankle exercises, particularly ankle plantarflexion strengthening exercises, can strengthen the arch of the foot. When the arch is strong and healthy, it can help to prevent injuries such as plantar fasciitis and Achilles tendonitis.
Additionally, a strong arch can improve running efficiency and reduce the risk of overuse injuries.
How To:
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Start by sitting on the floor or mat with one leg extended in front. Wrap a resistance band around the ball of your foot. Hold the ends of the resistant band in both hands.
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Slowly push or press your foot forward against the resistance of the band, pointing your foot away from you.
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Slowly return to the starting position and repeat. Do 10 repetitions, 2-3 times for each leg.
Tips and Tricks:
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Keep a straight posture when sitting on the ground to avoid muscle strains.
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Keep your hands stationary while you perform the ankle-strengthening exercise.
Side Steps
Side steps with a resistance band improve strength of the abductors, glutes, and quadriceps. These muscles are all commonly used when running.
Bands provide resistance that boosts the stability of the knee joint and may reduce conditions such as those relating to the patella from occurring.
How To:
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Begin by standing with your feet hip-width apart, and wrap a resistance band around both knees.
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Squat down slightly with your knees bent and back straight.
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Slowly step one leg out to the side, fully planting the foot on the ground.
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Carefully allow the other foot to follow, bringing the feet back to hip-width apart.
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Do 10 repetitions each way, 2-3 times for each leg.
Tips and Tricks:
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Make sure to maintain a proper posture and engage the core to protect the lower back.
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To make the exercise more challenging, wrap the resistance band around the ankles.
Ankle Inversion
Ankle inversion strengthening exercises with the use of a resistance band strengthen the muscles surrounding the ankle joint. They may aid in preventing common ankle injuries, such as ankle sprains, from occurring.
How To:
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Position yourself in a chair with proper posture. Attach a resistance band to a secure object, such as a bedpost. Place your foot in the loop so that the band is secured around the ball of your foot. The tension should just be right.
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Slowly move the foot up and in against the resistance of the band.
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Slowly move your bare foot back to the starting position. Repeat 10 times, 2-3 sets for each leg.
Tips and Tricks
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Hold the knee with both hands to ensure the ankle joint is isolated and there are no hip muscles involved.
Ankle Eversion
Ankle eversion is the opposite of ankle inversion. Completing resistance band exercises in both directions may decrease the chances of an ankle sprain in either direction.
Strengthening the muscles involved in ankle eversion will aid in supporting and stabilizing the ankle joints.
How To:
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Sit in a chair or on the floor with proper posture. Attach a resistance band to a secure object, such as a bedpost. Place your foot in the loop so that the band is secured around the ball and sole of your foot.
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Slowly move the foot up and out against the resistance of the band.
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Slowly move the foot back to the starting position of this ankle-strengthening exercise. Repeat 10 times, 2-3 sets for each leg.
Tips and Tricks:
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Hold the knee with both hands to ensure the ankle joint is isolated. Before you begin, remember that there should be no hip muscles involved.
Monster Walk
The monster walk exercise focuses on strengthening the abductor muscles, the outer portion of the legs, and the glutes. The monster walk may help strengthen and increase the lateral stability of the legs for balance.
This can help reduce injuries related to the IT band. It’s the think band of fibrous tissue running along the outside part of your leg. It provides support to the external part of the knee joint.
How To:
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Stand with your feet hip-width apart on the floor.
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Wrap a resistance band around both knees. This is your beginning position.
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Bend the knees to 45 degrees.
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Keep your head and back straight. Keep your chest and shoulders wide.
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Take a step forward with one foot, and follow with the opposite foot.
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Repeat stepping forward for 10 repetitions.
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Repeat all steps, but step backward for 10 repetitions.
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Do 2-3 times each way.
Tips and Tricks:
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Make sure to maintain a proper posture and engage the core to protect and support the lower back.
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Like the ‘Side Steps’ exercise, to make it more challenging, wrap the resistance band around the ankles.
Hip Abduction
The hip muscles aid in strengthening and stabilizing the movements of the knee. Strengthening of the hip abductor muscles further increases lateral stability that may prevent pain and injuries.
It also strengthens the ankles and improves running form.
How To:
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Lie on your side on the floor or on a mat.
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Wrap the resistance band around both ankles.
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Keep a very slight bend in the knees.
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Slowly lift the top leg against the resistance of the band.
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Slowly lower, and repeat for 10 repetitions, 2-3 times.
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Repeat for the opposite leg.
Tips and Tricks:
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Do not rotate the trunk of the body throughout the exercise.
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Engage the core to prevent this from happening.
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Do not lock the knees. Always keep a slight bend in both knees.
Mistakes to Avoid When Doing Resistance Band Exercises
Not warming up: Before you begin any exercise routine, particularly any ankle strengthening exercise, it’s important to warm up your muscles to prevent injury. This can be done with light cardio or mobility exercises.
Using the wrong grip: There are different ways to hold the resistance band. In performing ankle exercises, it’s important to use the correct one for the exercise.
Not using proper form: Using proper form is crucial to ensure that you’re targeting the right muscles and avoiding injury. If you’re unsure about proper form, consider consulting with a personal trainer or watching instructional videos.
Overexerting yourself: Resistance band exercises, such as the ankle exercises on this list, can be challenging. This is why it’s important to listen to your body and not push yourself too hard. If you experience pain or discomfort in the middle of exercising, stop and rest.
Not adjusting the resistance during the exercise: As you fatigue, you may need to adjust the resistance to maintain proper form and challenge your muscles.
Not paying attention to your breathing: Proper breathing is important during any exercise routine, and resistance band exercises are no exception. Focusing on your breath can help you maintain proper form and prevent injury.