Disclaimer: I am not a medical professional or a running coach. I’m just your average runner sharing what works for me!
Happy Wednesday! I hope that everything is having a great week so far. Last month I shared my post run stretching routine and today I am sharing my physical therapy (PT) routine.
I first went to physical therapy for a running injury (IT band) at the end of 2015. After a month of multiple appointments every week, I started to feel so much better! On a scale from 1-10, the pain went from a 9 to about a 2. I was so happy to run pain free. Fast forward to 2016 – a year where I dealt with runner’s knee, more IT band pain and a stress reaction in my left foot. Needless to say, it was not a fun year. Two main things got me through last year – ART appointments and doing my PT exercises. In the beginning of 2016, I was VERY lax on doing my exercises, but once I started going to ART sessions weekly, I started to make it a priority and what do you know, I started to feel better!
Around June/July, I started to incorporate a quick 15 minute PT routine that I could do after my runs/workout. I try to make sure I do this at least 5 times a week. Doing it daily would be ideal, but I always seem to miss a day or two per week. What I love about this routine is that it hits a bunch of key areas while helping to strengthen my hips and glutes. I do 3 sets of 10 for each of the moves below.
Lateral Leg Raise with Resistance Band
Clamshell with Resistance Band
Hip Thrust with Resistance Band
Unilateral Glute Bridge (each leg)
One Leg Kickbacks (each leg)
Side Shuffle with resistance band
Side Planks with Dips
What steps do you take to prevent injuries? Do you have any favorite physical therapy moves?
I’m linking up with Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub and Nicole from FitFul Focus for Wild Workout Wednesday.
I’m also linking up with Rachel from Running on Happy, Susie from Suzlyfe, Lora from Crazy Running Girl, and Debbie from Coach Debbie Runs for Coaches’ Corner!
Lisa @ Mile by Mile says
I think I’ve done all of these in PT as well! All those banded hip exercises are tough but so effective! Great job being consistent with your PT!
Thanks Lisa! I know that I’m a runner that HAS to do PT exercises in order to still enjoy running.
Deborah @ Confessions of a mother runner says
My trainer has had me doing those exercises for years except for the clam shells. I need to get those back in my routine. Glad to see that you are keeping up with your exercises
The clam shells are great – especially with the resistance band!
Julie @ Running in a Skirt says
Those are such good moves! I need to add them!
I hope you enjoy them!
Judy @ Chocolaterunsjudy says
One of the things I do is through in a couple of those types of exercises as part of my dynamic warmup — sometimes at home, which means I can do the floor ones, but sometimes outside, too.
Hip hikes are another good one that is easy to do outside. And step ups are another good one.
That’s an awesome idea about throwing them in as a dymnamic warm up!
Susie @ Suzlyfe says
Girllll you just took me right back! I should probably still be doing some of these 😀
These are great exercises! I went to PT earlier this year and a lot of these moves were on my program. I still try to do them a few times a week. They help so much! Another move I like is the stability ball hamstring curl.
Ohh the hamstring curl on the stability ball is a good one! I need to incorporate that as well.
Janelle @ Run With No Regrets says
These are all moves that I need to do more consistently so that I don’t have any runner’s knee issues. Why are my hips so weak even though I keep trying to get them stronger? LOL! Thanks for sharing your routine, it is really helpful!
I noticed when I started doing this routine more frequently that my knee issues subsided!
The clam shells and Hip thrusts are very familiar to me! My PT showed me those moves while I was trying to correct a muscle imbalance due to tight hip flexors! These are great moves to incorporate into any runner’s routine!
I have tight hip flexors too – such a pain!
We do a lot of similar moves to warm up for class…especially the glute bridges 🙂
Those are great for a warm-up! always end up doing glute bridges in boot camp class – I love them!
There are all great moves! *knock on wood* I’ve never been injured which I attribute to keeping up with strength training. I mostly do home workouts (Beachbody) but have enjoyed getting out to yoga classes or other class over the years too. A lot of these moves are in the workouts I do!
I’ve heard great things about the Beachbody strength training workouts!
I do almost all the same exercises as you! Except for the fire hydrant which I should do more of…
I think the fire hydrant is my least favorite move, lol
These are all great exercises and most can be incorporated as pre-hab into a regular workout.
That’s a great point!
The Accidental Marathoner says
That is so awesome that you do these almost every day. I luckily have not had an injury, but as I am starting to run more and more, it would be a good idea to start doing these. Thanks for sharing them, especially the easy to follow pics!
No problem – glad that you found the post helpful!!
This is a great routine, I incorporate many of these exercises into my current strength regimen!
Thanks Toni! Glad that you enjoyed the post.
This is all great advice!