Day 1

Plantar Fascia Stretch

Specific plantar fascia stretching has been shown to decrease symptoms and onset of plantar fasciitis.

• Hold your heel in one hand and toes in the other hand.
• Pull the whole foot and toes back to feel a stretch along the bottom of your foot. Hold for 30 seconds, 3 times.

Day 2

Hip Strengthening

Hip muscle weakness is a risk factor for the onset of lower extremity pain in runners. Improving hip strength can prevent the onset of injury.

• Lie with your back against the wall.
• Push your heel into the wall and slowly lift your hip up the wall, hold for 10 seconds, and slowly lower. Repeat 10 times.

Day 3

Shoulder Range of Motion

Decreased shoulder range of motion is a risk factor for injury. Improving internal rotation has been shown to prevent the onset of injury.

• Lie on your side with your arm bent at shoulder level.
• Push your hand toward the bed.
• Hold 10 seconds, 10 times.
• Pull your arm across your body and push the elbow toward the bed. Hold 10 seconds, 10 times.

Day 4

Rotator Cuff Strength

Rotator cuff strength in the upper range can prevent overhead shoulder injuries.

• Lie on your back with a band tied around your foot with your knee bent.
• Move your arm to shoulder level. Rotate your arm so it is flat on the ground.
• Maintain this position while you straighten out your knee.
• Slowly let your hand comeback to the starting position. Repeat 15 times, 3 sets.

Day 5

Plyometric Shoulder Exercise

Plyometric exercises can help prevent shoulder injuries in the over head athlete.

• Lie on your stomach with your arm at shoulder level, over the edge of the bed, and holding a ball.
• Drop the ball and quickly catch it before it drops out of reach. Repeat 15 times, 3 sets.

Day 6

Running Tips

Running injuries can be prevented by using running shoes that are fitted to your foot structure and running style. Orthotics can help prevent injuries for people with a very high arch. Get assessed by a qualified health professional!

About 60% of running injuries are caused by training errors. Make use of a warm up, gradually increase your distance, and avoid drastic changes to your training program.

Our mindset can play a role in injury prevention. Attitudes related to dominance, exhaustion, and stressful life events are correlated with increased rates of injury. Clear your mind and enjoy your run!