Are you interested in knowing the top gym exercises to reduce running injuries? Below are the top 3.
This exercise strengthens the core, glutes, quads, and calves. To perform a lunge well, your legs need to work independently. This is why this exercise is effective in improving stability. The right way to do this exercise is to first stand with the feet hip-width apart. The next thing you need to do is to step back and lower your body into a lunge. You should keep your knees bent at a 90-degree angle. Your left knee should be above your left ankle. Don’t forget to keep your core engaged all throughout. Your posture should also be upright. Do the same sequence with the other leg. Do 2 to 3 sets of 10 to 12 reps per leg.
If there is one exercise that runners should always include in their routine, it is the single-leg deadlift. This exercise is good for the glutes, hamstrings, back, and hips. It can also improve your stability and can correct any imbalances in your body, particularly in your glutes and hips. To perform the single-leg deadlift, you must first stand with your feet hip-width apart. Then raise your left leg behind you while at the same time, shift your weight to the right leg. Bend forward while extending the leg behind you. Don’t forget to hinge at the hips. Your back must be straight all throughout the exercise. Do the same for the other leg. Go for 2 to 3 sets of 10 to 12 reps each leg. You can make the workout more challenging by using a kettlebell or medicine ball.
Some experts consider the squat as the perfect exercise. This is because it employs a good number of muscles, If you are new to squats then start with the basic one. You can either use a barbell or a pair of dumbbells. You should stand with your feet slightly wider than your shoulders. Keep your spine neutral. Then lower body while keeping your knees in line with your feet. Then come back up. You should do 3 sets with 6 reps each.
Contact your sports massage therapist to help you with your training!