Posted on August 19, 2016 by Jenny Cromack
Following on from one of my previous blogs about strengthening the upper leg, here is an article covering some exercises for lower leg strengthening for runners. By balancing the strength and mobility in this area we can help prevent, and manage, common running complaints such shin splints or Achilles tendinopathy.
As in the previous blog I will first offer some good warm up stretching and mobility exercises for the lower leg focusing key areas that tend to be problematic and restricted. I will then offer a brief list of exercises to help optimise the work of the lower leg musculature. These combined with the previous blog’s exercises will ensure that the lower limb is functioning optimally and prevent any chronic injuries creeping in and disrupting your training.
Stretching and Mobility
1. Calves (Gastrocnemius & Soleus Complex)
Static Stretch – Wall Push Stretch – 2 x 30 seconds each leg
Dynamic Stretch – Calf Pumps – 2 x 20 reps
2. Plantar Fascia
Static Stretch – Heel Sit Stretch – 1 x 30 secs
Tissue Release – Golf Ball Tissue Release – 1 x 60-120 secs
Strengthening Exercises
The following exercises will look to strengthen and activate muscle groups that are important for stabilising the foot and lower leg, and are often common contributors to chronic injuries such as shin splints or Achilles tendinopathy.
Body Weight Exercises
A1. Towel Scrunches – 2 x 20 Each Foot
A2. Banded Dorsiflexion – 2 x 15 Each Foot
B1. Eccentric Calf Raises – 3 x 15 Each Leg
B2. Arch Lifts – 3 x 15 Each Foot
Stand sideways on a step and have one foot half on so the inside half of your foot is hanging off the edge. Allow the arch to drop down over the edge of the step, then lift the arch up as high as you can and repeat.
C1. Heel Walks – 3 x 20 steps
The above is only a short list of key exercises that are ideal for using as a warm up or prehabilitation phase of your training. Perfect for when you are about to hit a heavy leg session, or go out and hit the tarmac for several miles. By doing these exercises it will activate those supporting muscles and encourage them to maintain a good foot position, and delay the onset of fatigue in them. This will ultimately improve your running posture for longer, optimise your running gait, and therefore improve your overall running performance. Not to mention the preventative effect it will have on keeping those nagging lower leg injuries at bay. Remember to always seek medical advice for any persistent pain symptoms, and before engaging in any exercises such as the above as this is only a general guide.