Mobility for Runners Andy Levanti DPT, ATC

Running is very demanding on the body and can lead to many overuse injuries if you do not put in the time to keep your body moving optimally to perform. Having the appropriate amount of mobility to meet the demands of running is an important piece of injury prevention. Mobility and flexibility are often confused or used interchangeably. However, they are actually very different. Flexibility is the ability of muscle/tendons to move and lengthen through a wide range of motion at a joint. Think being able to bend down and touch your toes with your knees locked out. Mobility on the other hand, is the ability to move through a joint's normal range of motion efficiently and with appropriate strength. Runners do not need to be overly flexible to avoid injury, instead having adequate mobility is the key to staying healthy during your training. 

Passive stretching is the best way to improve flexibility. Mobility on the other hand takes a combination of passive and active movements to gain full joint range of motion. Give the following exercises a try to begin to improve mobility and keep yourself healthy during your training.

Ankle Mobilization to Wall: This exercise is meant to improve ankle mobility, particularly dorsiflexion (motion of pulling your toes toward your face) by increasing calf flexibility and working ankle mobility by creating a gliding motion at the ankle joint.

  • Start with your hands on the wall for balance and the toes of one foot on the wall with your heel on the ground and your knee straight

  • Bend your knee toward the wall until you feel a strong stretch in your lower calf and possibly a small pinch in the front of your ankle, then straighten your knee again.

  • No need to hold the end position

  • 1-2 sets of 20x per side.

Active Hamstring Kicks: This exercise works knee extension and general hip mobility both which are important during the stride phase of running.

Start by lying on your back with one leg straight and the other leg bent with your knee pointing up to the ceiling with both hands wrapped around the back of your thigh

Slowly straighten your knee until you feel a stretch on the back of your tight

Holding your leg in this position pull your toes toward your face then point them away

Slowly lower your leg back to the starting position. Perform 15-20x per side 

Hip Flexor Stretch: This is the only static stretch in the program. Hip flexor flexibility directly related to hip extension mobility which is extremely important to the push off portion of running gait. This exercise is a variation to your typical kneeling hip flexor stretch that allows you to target true hip flexor tightness. 

  • Starting in a kneeling position with one knee up and the other down

  • Draw your stomach into toward your spine, flattening your back, you should start to feel a stretch in the front of your hip

  • Squeeze butt cheeks together for deeper stretch

  • 10-15 second hold, 5-10 times on each side

Thoracic Rotation: Thoracic spine (mid-back) mobility is important for runners to allow for proper arm swing and gait. Sometimes if you are stiff in your mid back, preventing you ability to rotate in your arm swing, you can compensate through your low back or hips to gain that needed rotation. This inefficiency can lead to back or hip injuries.

  • Start on all fours, with your knees directly under the hips and hands under your shoulders.

  • Reach one arm all the way under your body, through your opposite arm and leg, rotating your trunk toward that side.

  • Next pull that arm back through and lift out to your side, then to the ceiling, rotating your trunk at the same time.

  • Make sure to keep your movements smooth and controlled. Follow your arm with your head as you move.

  • 10-20x per side.

At Complete Game Physical Therapy we treat all levels of athletes throughout the entire continuum of the rehab process. From nagging aches and pains to surgical rehabs we are here to help get you back doing what you love to do. For runners in particular we offer running gait analysis which can help identify faults in your form and allow you to provide you with needed corrective exercises. We also provide wellness movement screens to ensure that your body is moving properly and efficiently. With the results of the screen we are able to provide you with a set of corrective exercises to improve your mobility and keep your body moving the way it should. If you are are interested in a wellness movement screen or have any questions please contact us at 978-710-7204 or via email at alevanti@completegamept.com

Amy Fieldscomplete game physical therapy, lowell ma, tewksbury ma, running, runners