Repeated Ankle Bend in a Standing Position

This is a mobility exercise. The goal is to make sure we move our ankle joint through its full range of motion and prepare the ankles for the demands of running.

  • Start in a tandem stance position, or a heel toe position. The focus will be on the back leg.
  • Let your weight come straight down and bend your back ankle as much as possible.
  • Focus on bending the knee and gliding the knee cap in line with your second toe will help maintain your alignment. You should aim to feel a stretch on the lower part of your calf while holding for 1-3 seconds.
  • Perform for a set of 10 on one leg.
  • Switch feet positions and perform a set of 10 on your other leg.

Glute Bridge

This is a strengthening exercise for your glutes. These muscles are very important for running as they provide a lot of the power and stability we need.

  • Start by laying down on your back with your knees bent. Your feet should be able hip width apart and your feet flat on the ground.
  • Gently pull your belly button towards your spine to engage your abdominal muscles.
  • While keeping your feet flat, push your knees out to the side to feel your hips engage.
  • While keeping your abdominal muscles engaged and knees slightly pushed to the side, lift your hips towards the sky. Only go as high as you can control. Focus on controlling the movement on the way up and the way down.
  • Perform a set of 10-15 or until you feel fatigue. 
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