Mobility Drills for Runners

Recently, I posted some information on our Advanced Fitness Facebook page regarding post-workout recovery exercises.  This time, I want to talk with you about some things you might want to consider incorporating into your warm-up...especially if you are a runner!

The goal of a warm-up is to prepare the body for upcoming activity. This includes biomechanical, physiological and mental preparation.  It is important to warm up the muscles, ligaments and tendons as well as prepare the nervous and cardiovascular systems for the specific workout.   Before a run, the goal is to increase your mobility (range of motion in the joints) in especially the ankles and hips to allow for a more efficient running stride.  The old way of static stretching before your run, or workout for that matter, is a thing of the past!  The preferred method for your warm-up should consist of several mobility exercises to increase range of motion throughout your joints and work through any adhesions built up in the fascia and muscle tissue.  If you will for a moment, try and imagine your muscles as if they were rubber bands.  Your muscles are meant to contract and relax, so when you try to stretch them by pulling on them as in static stretching, you actually lose a bit of elasticity. The same thing happens with a rubber band if you continue you stretch it over and over for extended periods of time.  As a runner, your goal is to retain as much muscle elasticity as possible.  With that said, I have included several videos below in which I cover four mobility drills to use as part of your pre-run warm-up…


1.  Myofascial Release for the Foot

The first place you are going to start is at the bottom of the foot.  You will need either a lacrosse ball or tennis ball for this drill.  Why the foot you ask?  The muscles on the back side of your body beginning at the soles of your feet and all the way up to the back of the head are joined by a strong network of connective tissue.  So in essence, when you do any kind of mobility work at the bottom of the foot it will cause a domino effect up the body and actually help other areas of the posterior chain to open up as well.  This is also a great drill to help massage away and pain and soreness caused by plantar fasciitis.  Try and aim for 5-10 passes at each major point on the soles of the feet.

http://www.youtube.com/watch?v=Iyjv1JEMrAk

2. Opening up the Ankle

For this drill, aim to complete about 10 reps of “openings” on both the inside and the outside of your ankle bone.  The last part of the drill will require you to position your feet so that they are lined up parallel to one another with the toes of one foot touching the heel of your other foot (think fourth positioning of the feet in ballet.  If you are not sure what that is, “Google” it!).

http://www.youtube.com/watch?v=w9YUgJF5uwo

3. Butt to Heel Drop

This video will show you how to open up the front of your lower leg.  The key to this drill is to not let the knee touch the ground and keep the shin hovering over the floor.  This is accomplished by sitting back onto the heel of the leg you are working on.  Push through the heel of your front foot to help you stand up out of the stretch.

http://www.youtube.com/watch?v=aljwiQer-pc

4.  Hip Internal Drop and Rotation

This last video focuses on opening up the hips.  When you set up for this drill, be sure to have your weight on your hands behind you and butt a few inches of the floor to provide enough room for maneuvering the hips.

http://www.youtube.com/watch?v=I9iJMpICPXA