I had a few requests for the
torture exercises I’ve been doing prescribed by my PT ninja Jeff. Let it be known I am not a PT or anything certified or cool like that, so if you get hurt trying these, don’t come crying to me. Mmmkay.
A few pointers
- I use an exercise band
- Proper form is a must
- I usually do 3 sets of 15 unless noted
- Be sure to always reward yourself with coffee
A little history
Turns out my arch injury was caused by weak hips. You can read more about it here if you’d like. Let’s try to avoid sending me to a mental facility by not reliving it. Deal!?
Here are the strengthening exercises I do.
Hand Walk Outs
Start by bending down touching your toes while keeping your knees straight.
Using your hands walk out into sort of a plank position. <-Technical term.
Keeping your knees straight, walk slowly towards your hands as close as you can get while pushing your heels down. I do about 10 total before & after runs. Bonus: works your abs & arms too.
Using a step stool or ottoman if your cool like me, stand with one foot hanging off the side.
Lower and raise unsupported hip. Make sure to keep your knee straight.
Keep your body as straight as possible and hold it for as long as you can. Try not to cry or scream obscenities.
Stand on one foot, knees bent while holding onto something like a door. Focus on the exercise, not the electronic collection your husband has stuffed in a corner behind you.
Slowly lift your heel up and slowly back down. Keep your knee out to the outside a little.
This will strengthen the soleus muscle that you use when running hills. Turns out I learned this the hard way, shocking, I know.
You’ll need a band for this one. Tie it to something strong like a bed. Do not put a knot in it and place it behind a door, as it will somehow squeeze under it and shoot you in the buttocks. (<-said in Forrest Gump voice.)
Slowly bring your heel towards the buttocks (<-FG voice again) as close as possible, then slowly lower leg down. This is awesome for strengthening the hamstrings. It’s actually one of my favorites.
If you need more resistance, just pull yourself away from the band.
Lying on your side, tighten muscles on front of right and left thigh, then lift leg up.
Make sure to keep your knee locked and roll your hip forward. I use my hand for hip stability because this one’s difficult for me. It shreds me every time. In a good way of course.
If you need more resistance, add an ankle weight. I wanted to chuck it at Jeff when he used to do that to me.
Tie exercise band tight just above your knees.
Take a step to the side and slowly bring your other leg together. The key here is to do it slowly. You should feel the burn on your upper outer thigh. Repeat.
If you have any questions, let me know. I’ll do my best to answer them and/or find the correct answer for ya.
What exercises do you do?
Do you have a “weak link”?