Exercise of the week – By Jade Blake, Senior Physiotherapist at Physio4Life

<   Back


exercise of the week

 

Following on from strengthening and injury prevention last week. Step up to single leg balance is a great exercise for runners and all athletes to be doing as a prevention of injury. Obviously the bigger the step and the heavier the weight the more difficult the exercise gets. You need to find the right combination that challenges you. I personally use 8kg dumbells with a 20 inch step. You want to make sure that your foot is firmly on the step and make the movement impulsive with power, not just a slow movement struggling to pull yourself up.

The reasoning for this exercise being a great injury prevention is:

  • Functional exercise
  • Activates and strengthens your glutes: should be the source of your power
  • Improves your single leg stability: runners you are continually putting your body under this demand
  • Strengthens your adductor, which I said last week quite often gets neglected
  • Stats for adductors: 13% in one season in football, 23% in two seasons of rugby, 43% in 3 seasons of ice hockey of all accountable injuries

 

Ready to book an appointment with Physio4Life?

To book an appointment please complete our contact form with your details and one of our team members will be in touch within 10 minutes.



Please select a service*