A lot of sports requires running. To run faster, stronger and efficient, runners must strengthen their legs. Below are 7 ways in which you could strengthen your bones, tendons and fascia of your legs. I use regular strength flex band from Sportshub for this type of workout.
1. Side steps
This is a good workout for strengthening and stabilizing your hip abductors. Most chronic lower-leg connective tissue injuries have their genesis in weak hips.
Direction: Loop the resistance band around your knees for lesser resistance or lower until your ankles for higher resistance. Walk the right foot to the side followed by the left foot. Repeat this 10-20 times in one direction then do the other direction.
– Related: San Diego Kickboxing Gyms.
2. Monster walk
This works your hip flexors, extensors and abductors, providing a great all-around strengthening workout for your hips.
Direction: Loop the resistance band around your knees for lesser resistance or lower until your ankles for higher resistance. Step your right foot to the upper right side forming 45 degree angle. Then step the left foot on the upper left side in 45 degree angle. Do 10-20 times forward and backward.
3. Jog out
This provides over-all kinetic chain training, especially for knees.
Direction: Attach resistance band to a door knob or a another person to hold it. Loop it around your waist facing the opposite side. Start jogging. Do for 30 seconds.
4. Backward jogouts
This is good for knees especially for ACL.
Direction: Attach resistance band to a door knob or a another person to hold it. Loop it around your waist facing the person or the door knob. Jog backwards and let the resistance band assist you. Do for 3 seconds.
5. Hip Adduction
This balances hip abduction. It helps keep your hips stable through your full stride and during foot strike.
Direction: Loop the resistance band around your left knee for lower resistance or your left ankle for higher resistance. Loop the other end to another person or the foot of a stable chair. Raise your left foot and move it across to the right side. Repeat 16 times and do the same for your right leg.
6. Ankle dorsiflexion
This is great for preventing shin splints.
Direction: Loop the resistance band on the upper side of your right foot by the toes. The other end of the loop can be on a stable chair or a stable door knob. Move your right foot forward away from the shins and then towards the shins. Do this 10-20 times. Then to the same for the opposite foot.
7. Ankle inversion
This is great for medial shin splints or the pain along inside of your shins.
Direction: Sit on a chair or a Swedish ball. Loop the resistance band on the upper side of your right foot by the toes. The other end of the loop can be on a stable chair or a stable door knob. Then move the right foot towards the left side then back to the original position. Repeat 10-20 times. Do the same for the other foot.
* these tips came from Runner’s world