Running is fantastic for your health and longevity. However, it is the most injurious sport in the entire world! I'm going to tell you a secret, though; runner's who strengthen their lower legs and feet are 2.4x less likely to get injured! That is a pretty big deal! Here are my three favorite lower leg exercises that I think every runner should do!  

1. Seated Calf Raises

 This may seem all too straightforward, but calf raises are critical in ensuring proper strength in the lower leg while running. While we run, we are essentially jumping from side to side repeatedly for a period of time. Our Achilles tendon attaches to our calf's two very prominent muscles: the soleus and the gastrocnemius. The complex of the soleus, gastrocnemius and the Achilles tendon is crucial, and injury to the Achilles tendon is one of the most common injuries for a runner!

To ensure that the Achilles tendon can handle the stress that running puts on it, we need to strengthen the tendon. We strengthen the tendon by strengthening the muscles.

It is essential to perform this exercise is simple: performing the seated version emphasizes the soleus. Research demonstrates that the soleus is critical in mitigating injuries to the Achilles and the ACL more than the gastrocnemius.

2. Lunges

Quad strength and proper foot function are essential for running. Lunges target both!

One of the main injuries runners deal with is knee pain. Most times it stems from years of running and no strength training to offset the mileage. We see a strength imbalance between the muscles of the thigh and lunges are a great exercise to target those imbalances.

3. Toe Raises (Tib Ant Raises)

Your tibialis anterior is a big muscle along the front of your lower leg that is primarily responsible for pulling your toes towards your nose. If this muscle is weak, you can be the unlucky recipient of shin splints.

A study in November of 2020 showed that proper foot strengthening decreased the injury rate by 2.42 fold! This exercise is essential for any runner to do!

In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients doing. 

But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.

If you are currently experiencing pain with running, don't run through the pain! Get your injury assessed! Inner Action Sports Rehab provides the care you deserve and the tools you need to ensure that those nagging injuries don't keep you from enjoying the sport you love!