Running injuries are all too common, often manifesting as pain in the knees, hips, or feet. If left unaddressed, these issues can progress and make everyday activities like walking or climbing stairs difficult. The good news? Strengthening the right muscle groups and improving your movement mechanics can help you run pain-free. Here are three effective exercises to help you fight running pain.
Plank
This exercise increases the strength and endurance of your abs and hip muscles as well as some shoulder endurance.
How to Perform:
- Lie face-down on the floor. Support yourself on your forearms and toes, keeping your body straight from head to heels.
- Ensure your hips don’t sag or rise too high—your body should form a straight line.
- Engage your core muscles and hold the position.
Recommendations:
- Start with 3 rounds of 30-second holds.
- Gradually work up to 2 rounds of 1-minute holds.
- Perform this exercise 2-3 times per week to build endurance and control.
Step Down
This exercise targets your glutes and quads while improving knee and hip stability—critical for reducing strain during running.
How to Perform:
- Stand on a step with one foot and lower the other foot toward the ground, lightly tapping your heel.
- Keep your hips level and ensure your knee aligns with the middle of your foot on the step.
- Push through the foot on the step to return to the starting position.
Recommendations:
Once mastered, incorporate a metronome at 50 beats per minute to add a speed element and progress to 60 beats per minute over time.
Start with 2 sets of 10 repetitions and gradually work up to 3 sets.
Begin with a low step (4 inches or less) and increase the height as you improve.
Lateral Line Hops
Running efficiency depends on ankle strength and reactivity. This dynamic exercise helps improve your ability to “pop” off the ground and maintain a higher step rate, reducing stress on your knees.
How to Perform:
- Stand with your feet hip-width apart and imagine a line on the ground.
- Hop side-to-side over the line, focusing on quick, controlled movements from your ankles.
- Keep your knees slightly bent and maintain a steady rhythm.
Recommendations:
Perform this exercise for 20-second intervals, working up to 30-second rounds.
Start with a metronome set at 140 beats per minute, increasing to 160 beats as you progress.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria, Arlington, and Springfield, VA, we’re experts at treating running pain and will develop a plan for you combat running pain.
Call us at 703-299-3111, or click here and a member of our team will schedule an evaluation with one of our expert physical therapists.
Call us at 703-672-7169, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to fight running pain?
- You start to hurt with everyday things like walking up and down stairs
- You get out of shape and are more likely to get other diseases and injuries
- You end up needing surgery and in more pain
But WITH a plan to fight running pain you can:
- Go on long runs confidently
- Improve your running times
- Live life at full strength!
The exercises above are a great way to get started. They don’t require a lot of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop running through pain and do all the things you want.
Call us at 703-672-7169, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
