Foot/ankle

We have simplified the literature investigating running to bring you the Runnerโ€™s Prehab Checklist featuring our favorite runner's prehab exercises. For the new and experienced recreational runners, this is a reference guide with biomechanical information to check and optimize your movement system for running. Be sure to add these exercises to your training routine to protect your body in helping you run!

Ankle sprains are the most common injury in sports and physical activity, estimating to be about 25% of all injuries across sports. Of all ankle injuries, 85% involve the lateral ankle ligaments. There is strong evidence suggesting you increase risk of re-spraining your ankle two fold within the first year of spraining your ankle. Every year in the US, lateral ankle sprain affects 2.15 of every 1,000 people which results in $2 billion of healthcare costs. (Waterman, Owens, Zacchili, & Belmont, 2010). All these costs are primarily from non-invasive treatment. We know that athletes today benefit from the BEST available rehab techniques and here is a statistic that proves my point: in the NBA there are approximately 100 ankle sprains per season, and in the last 11 years there have only been 4 that require surgical intervention. With high incidence of ankle sprains and the associated economic burden/negative chronic consequences, this calls for Preventative measures.

Plantar fasciitis is one of most nagging and limiting orthopedic pathologies in the foot. It's estimated that nearly 2 million Americans experience plantar fasciitis each year and is the most common condition of the foot for runners. Plantar fasciitis can be defined as inflammation of the plantar fascia+perifascial tissues due to repetitive microtrauma from excessive traction and/or loading forces. How do you know whether you MAY have plantar fasciitis and how do you get plantar fasciiis prehab? Keep reading to find out!

The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation into your core movements (push, pull, hip hinge, etc). Even if you don't have a landmine available, you can use a corner of your gym (please use towels so you don't scuff up the walls). Here is a list of our top five favorite landmine exercises.