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Running injuries prevention

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Workout Breakdown

Exercises

Achilles tendinosis

1

Eccentric Calf Raise W. Straight Leg

1 set × 10 reps

2

Eccentric Calf Raise W. Bent Leg

1 set × 10 reps

3

Eccentric Calf Raise W. Straight Leg

1 set × 10 reps

4

Eccentric Calf Raise W. Bent Leg

1 set × 10 reps

5

Eccentric Calf Raise W. Straight Leg

1 set × 10 reps

6

Eccentric Calf Raise W. Bent Leg

1 set × 10 reps

Ankle sprain

1

Left Leg Balancing

1 set × 30s

2

Right Leg Balancing

1 set × 30s

3

Left Leg Balancing

1 set × 30s

4

Right Leg Balancing

1 set × 30s

5

Left Leg Balancing

1 set × 30s

6

Right Leg Balancing

1 set × 30s

Hamstring

1

Eccentric Left Leg Squat

1 set × 15 reps

2

Eccentric Right Leg Squat

1 set × 15 reps

3

Eccentric Left Leg Squat

1 set × 15 reps

4

Eccentric Right Leg Squat

1 set × 15 reps

ITB

1

R Side Lying Hip Abduction

1 set × 15 reps

2

L Side Lying Hip Abduction

1 set × 15 reps

3

R Side Lying Hip Abduction

1 set × 15 reps

4

L Side Lying Hip Abduction

1 set × 15 reps

Patellofemoral pain

1

Squat

1 set × 2×15 reps

2

Reverse Lunge

1 set × 2×10 reps

Plantar fasciitis

1

R Towel Crunches

1 set × 15 reps

2

L Towel Crunches

1 set × 15 reps

3

R Towel Crunches

1 set × 15 reps

4

L Towel Crunches

1 set × 15 reps

Tibial injury

1

Right Heel Walking

1 set × 30 reps

2

Left Heel Walking

1 set × 30 reps

3

Right Heel Walking

1 set × 30 reps

4

Left Heel Walking

1 set × 30 reps

5

Right Heel Walking

1 set × 30 reps

6

Left Heel Walking

1 set × 30 reps

Hips and glutes

1

R Step Down

1 set × 10-15 reps

2

L Step Down

1 set × 10-15 reps

3

Side Walk

1 set × 15-20 reps

4

Deadlift (Single-Leg Romanian)

1 set × 2×8-10 reps