Build an injury-proof body with advice from biomechanics consultant Travis Allan, who’s worked with Olympians and elite sportsmen
If you’re following a running plan in a bid to chase PBs this spring, injuries are a constant threat. So it’s advisable to take preventative action by doing some injury-proofing exercises – focusing on your feet.
The drills here are ‘prehab’ exercises that will improve your capacity to absorb the shock of each stride and prevent joint stress and strain. Perform them in order, either before a run or on non-running days. Some of the movements are subtle, so to get the full benefit follow the form guides and concentrate on the precise movements.
1. FOOT EVERSION
• Lie on your back with your knees bent and both feet flat on the floor.
• Secure an exercise band around your mid-foot (not your toes) on both feet so that there is a small amount of tension in the band when your feet are roughly shoulderwidth apart.
• On one foot, tilt the heel and big toe inwards slightly, then sweep your foot outwards across the floor to create a stretch in the band.
• You’ll know you’re doing it correctly if you feel a muscle contraction in the outside of your lower leg.
• Hold that position for a count of 6 secs.
• Come back to the start position for 6-10 secs and repeat that six times.
• Then do the same on the other foot.
2. FOOT INVERSION
• Lie on your back with your knees bent and both feet flat on the floor.
• Secure an exercise band around your mid-foot on both feet and cross one foot over the other.
• Let your heel roll outwards, but don’t tilt it so far that you’re on the side of your foot.
• Then sweep your foot inwar
