Balance and Foot Strength for Runners
Did you know that running is a single leg sport? You read that right: single leg! Running requires you to use ONE leg at a time to propel yourself forward, so single leg balance for is really important to maintain foot stability when running. With that in mind, I will teach you several exercises to increase your single leg balance.
Stand on one foot
The first balance exercise is very simple: stand on one foot. Some of you may need to start off this exercise on solid ground, but if you’re already comfortable with your ability to balance, then start out on a cushion to make this exercise more challenging. As you do this exercise, make sure you’re contracting your glute. You should start to feel your quads working as you maintain this position. You’ll know you’ve mastered this exercise if you can maintain stability on one leg for 20 or 30 seconds without falling over. Once you’ve done one leg, make sure you do the other. You should master this exercise BEFORE progressing to the other exercises.
Single leg balance with lateral force
After you’ve mastered single leg balance on the pad, you can progress to single leg balance with a lateral force, using a rubber band. Start on solid ground, balancing on one foot. Next, hold the rubber band out in front of you, then bring it to the middle of your chest. Press the band out in front of you several times and you’ll feel your leg working and your toes digging in as you try to maintain your balance. Do one leg, and then turn the other direction and switch to the other leg.
You can also change up this exercise by standing on the outside leg. It feels totally different and it’s actually quite a bit harder. And then once you are able to do that proficiently, then you can add a pad, which makes it really hard.
Marching bands exercise
For this exercise, you’ll need two bands. Put them behind you and loop them through your thumbs. Next, put your hands on your pelvis or on your hips, and walk out to put tension on the bands. Lean forward as if you’re in running position, and then begin slowly marching back and forth, trying to keep as still as possible.
You’ll feel tension in your foot as you try to maintain stability while you march. You may also feel some tension in your hips. You should get a decent core contraction as you work to keep the bands from pulling you back.
Step Ups!
This next exercise is a lower extremity, single leg strengthening exercise for the glutes, hamstrings and quads. There’s some inherent instability in this exercise because the weight requires you to balance using your foot and your hips. Take a kettlebell in your hand. Using the opposite leg of the hand you’re using, step up onto a box. The kettlebell will pull and unbalance you, forcing you to find your balance. Step back down and repeat 10-15 times on one leg. Then switch hands and legs and do the other side for 10-15 reps. This is a great all around exercise that I use for just about every runner that I treat, so give this one a try. It will definitely help to build some leg strength and some balance.
Skaters
This last exercise for single leg balance for runners is a little bit more dynamic than the other ones. It’s called “skaters” because it mimics the movements in competitive ice skating. You leap side to side and land on one foot, trying to keep your balance. Try to dig those toes into the ground and try not to lose your balance.
We love to treat runners from Roswell, Alpharetta, and Johns Creek at Mission Move Physical Therapy. A lot of runners who are suffering from pain go out of their way to never see a health care provider. I have found the main reason they avoid healthcare providers is because they are afraid they are going to tell them to severely cut back on their running or stop all together to solve their problem. I promise you that at Mission Move Physical Therapy we are different. We are runners, cyclists, and endurance athletes just like you! We don’t want to stop or slow down either. So if you are a runner in Roswell who runs with Roswell Running Co, or a runner in Alpharetta who runs with Big Peach Running Club, or your from Johns Creek and know the great people at Fleet Feet, we would love to help you. Whether it be getting rid of some nagging pain or just running better, stronger and faster. Please don’t hesitate to reach out! Call/Text: 678-400-0300
