Strength Training For Runners

Muscles of the ankle

The majority of motion produced : 12 extrinsic muscles.

4 compartments :

The anterior compartment : the tibialis anterior, the extensor

digitorum longus, the extensor

hallucis longus, and the peroneus

tertius.

The lateral compartment is

composed of 2 muscles : the peroneus longus and the peroneus

brevis, which produce plantarflexion and

eversion of the foot.

The posterior compartment

consists of 3 muscles: the gastrocnemius, the soleus, and the

plantaris, which contribute to plantarflexion

of the foot.

The deep posterior

compartment is

composed of 3 muscles: the tibialis posterior, the flexor

digitorum longus, and the flexor

hallucis longus, which produce

plantarflexion & inversion of the

foot.

Exercise Program Goal

Program Goal Restore quality soft tissue.

Rebuild stiffness to stretch in the muscles, tendons, ligaments,

and joint capsule of the ankle and foot.

Sharpen neuromusculor control/proprioceptive capabilities

of the previously injured ankle.

Program Progression

• Safety before complexity

• Fresh to fatiqued

• Stable to unstable surfaces

• Low load/intensity to high

• Load/intensity

• Low speed to high speed

• Eyes open to eyes closed

Stiffness Training Program

• Non weightbearing eccentrics

• Weightbearing isometrics

- Toe walking

- Heel walking

• Weightbearing eccentrics

- Single leg calf raise on box

- Double leg calf raise on box

- Forward lunge with slow decent / box

- Single leg squat with slow decent

• Stretch-shortening activities

- Skipping

Neuromuscular Control Training Program

Static Stabilization

- Single leg stance with arm rubber resistance band / ball

Transitional Stabilization

- Forward lunges with resistance anterior-posterior-medial-

lateral weight shift

Dynamic Stabilization

- lateral bound

- 45 deg linear bound

- 90 deg rotational bound

- lateral hop

Core Strength Training

Abdominal

Back Muscles

Core Stability

Core Stability

Praktek Exercises

Thank you