The best way to avoid running injuries, without a doubt, is to strengthen and stretch your muscles. And, there is a movement that cannot be missing. Are you curious? Calm down that, reading this text, you will learn to do it without mistakes.
Running is an activity that requires a series of skills and mechanical adaptations. Perhaps the most important thing is to ensure a good ankle dorsiflexion. A mobile ankle, without compensations for excessive pronation, is the first guarantee of having a mechanically correct support that avoids alterations. The problem is that gaining mobility in the ankle requires the stretching of very rigid structures, such as all the fascial tissue of insertion of the soleus and twins. The following exercise helps to achieve intense stretching, and is simple to perform. You just need a high place to do the support, like a box at the hip.
How to make?
It is very important to maintain correct alignment to avoid mechanical compensations, such as the valgus knee. The advantage of this position is that it can stretch several muscle groups, both in the leg that is elevated and in the leg that rests on the floor. Check out the tips for not making mistakes:
Step 1. Try to move your knee forward as far as possible, passing the balls of your feet, without however raising the heel of the support
Step 2. From the front, you can see the correct knee alignment. It should not be directed inward (valgus) – when doing hip and knee flexion, the knee should be turned outwards, so the joint moves in a correct degree and helps in stretching.
Step 3. The leg resting on the floor must be completely oriented forward, without turning outward. So, let’s enjoy the twins’ stretch.
Marcelo Queiroga is received with protests at USP
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