mobility exercises

Mobility Exercises

Mobility training helps develop a full range of motion in your legs. It also plays a crucial role in injury prevention and generally improves joint and muscle health.

Starting with Mobility Exercises

When starting, I suggest a Build from the Base approach. The exercises below are in that order.  Start with Foot Doming and progress up the body to the hips. Start with 10 minutes a day, every day, until you have done all the exercises a few days later.

When you have mastered all the exercises, you may start increasing your sets and load.

Cultivating a daily mobility practice will enable you to resolve recurring issues before an injury occurs.

When building up to long-distance, we need to avoid layering strength on top of movement dysfunction.

Start with this basic approach if you have no existing problem areas.

Focus on Problem Areas

If you suffer from recurring running injuries, start by focusing on the problem area. Not only there, but also the parts above and below the problem. When you have sufficiently recovered, you can start with the basic approach.

ExerciseProblem Area/s
Foot DomingFoot, Ankle
Toe ResistanceBunion, Foot, Ankle
Heel DropFoot, Heel, Achilles
Ankle TurnAnkle, Calf, Shin
Hip HikeKnee, ITB, Hip, Glutes, Core
Step DownKnee, Quads, Hip
Step UpQuads, Glutes
Hip RotationHip, Core
Hip ExtensionGlutes
Back ExtensionHip, Glutes, Core, Back, Spine, Shoulders
Mobility Exercises (Click on the exercise for the detail.)

About Author:

Quintus van Rensburg is an Athletics South Africa Certified Coach, registered with Western Province Athletics. He serves on the Western Province Athletics Statistics Standing Committee and on the Bellville Athletics Management Committee as records official, statistician and coach. He competes in road running in distances ranging from 10 km to 100 km, with a focus on endurance events.

Leave a Comment

Your email address will not be published. Required fields are marked *