Injury Prevention Channel Player

The Supine March (Never Get Hurt, pt. 1)

Fri, 30 Oct 2009 12:48:11 -0700

Repeat 15 times with each leg.

Supine Drive (Never Get Hurt, pt. 2)

Fri, 30 Oct 2009 12:47:51 -0700

Alternate legs and aim for 15 reps on each side.

Side Lift (Never Get Hurt, pt. 3)

Mon, 30 Mar 2009 08:25:47 -0700

Side lifts help prevent issues with your IT band and patellofemoral pain. Repeat 15 times on each side.

Inverted Bridge (Never Get Hurt, pt. 4)

Mon, 30 Mar 2009 08:27:02 -0700

The inverted bridge engages your deep core muscles as you strengthen the gluteus medius. Aim for 30 reps on each side.

Hip Hike (Never Get Hurt, pt. 5)

Mon, 30 Mar 2009 08:28:09 -0700

Hip hikes mimic proper flute function during touchdown while running. Continue lifting and lowering for 30 counts.

Drive Through (Never Get Hurt, pt. 6)

Mon, 30 Mar 2009 08:29:52 -0700

Drive Through teaches optimal alignment and engagement for the propulsion stage of running, and to target all lower-body muscles and improve balance. Do 30 on each side.

Upper Star (Never Get Hurt, pt. 7)

Mon, 30 Mar 2009 08:30:47 -0700

Upper Stars develop stability, strength and balance in each leg.

Lower Star (Never Get Hurt, pt. 8)

Mon, 30 Mar 2009 08:31:45 -0700

Lower Star, like the Upper Star, develops stability, strength and balance in each leg.

Post-Run Yoga Flexibility Routine

Thu, 03 Sep 2009 08:49:48 -0700

Sage Rountree demonstrates six yoga moves that improve range of motion and prevent injury. Try them after your next run.

Standing Core-Line Strength (Balanced Runner pt. 1)

Mon, 09 Feb 2009 12:24:00 -0800

A simple exercise that develops strength and flexibility along your core line, stretching from your toes to your fingertips.

Flat Back Hinge (Balanced Runner pt. 2)

Mon, 09 Feb 2009 12:25:14 -0800

This exercise builds hamstring and lower back flexibility, which can prevent hip pain and back problems.

Lunge Back (Balanced Runner pt. 3)

Mon, 09 Feb 2009 12:26:00 -0800

This exercise is key to keeping yoru hip flexors and hamstrings strong, flexible and balanced.

Downward Facing Dog (Balanced Runner pt. 4)

Mon, 09 Feb 2009 12:27:03 -0800

This exercise is a huge core-line strengthener, building power and flexibility from hands to feet.

Single Leg Balance (Balanced Runner pt. 5)

Mon, 09 Feb 2009 12:27:58 -0800

This exercise builds knee strength and wil make your legs more stable.

Supine 90 (Balanced Runner pt. 6)

Mon, 09 Feb 2009 12:30:41 -0800

Supine 90 trains you to use your core, hips and inner thighs - three critical zones - together, to help you run more efficiently.

Locust Pose (Balanced Runner pt. 7)

Mon, 09 Feb 2009 12:31:34 -0800

A posture that focuses strongly on the connection between the legs and spinal muscles.

Hero's Pose (Balanced Runner pt. 8)

Mon, 09 Feb 2009 12:32:49 -0800

This exercise requires caution, so don't push it. But if performed correctly, it can strengthen and lengthen the muscles in your feet, shins and thighs.

Pre-Run Yoga Poses

Tue, 15 Jan 2008 10:43:58 -0800

Doing this short routine before a run can help loosen up tight muscles and joints, making you a more fluid and healthy runner. Namaste!

Post-Run Yoga Poses

Thu, 28 Feb 2008 08:39:54 -0800

Adding these three poses at the end of your run will help you recover faster and be more flexible. Get your Om on!

Knees - The Runner's Body, pt. 1

Fri, 17 Aug 2007 09:24:23 -0700

Exercises to keep your knees healthy forever.

Backward T Stretch - For IT band flexibility

Wed, 24 Oct 2007 12:26:16 -0700

Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.

Lateral Step-Up with Kick - Strengthen the outside quad

Mon, 24 Mar 2008 11:41:55 -0700

Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

Side Stretch - For IT band flexibility

Mon, 24 Mar 2008 11:38:02 -0700

Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.

Hip Lift - Build glute strength

Mon, 24 Mar 2008 11:43:54 -0700

Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.

Step Down - Build knee and glute strength

Mon, 24 Mar 2008 11:34:12 -0700

Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.

Wall Banger - Strengthens glutes and stretches IT band

Mon, 24 Mar 2008 11:32:42 -0700

Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.

Leg Lift - Build hip strength

Mon, 24 Mar 2008 11:40:29 -0700

Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

Achilles Tendinitis Treatment Using Kinesio Tape

Tue, 06 Jan 2009 15:15:02 -0800

Protect the tendon from overuse with this technique.

Plantar Fasciitis Treatment Using Kinesio Tape

Tue, 06 Jan 2009 15:08:19 -0800

How to support the foot and relieve pain with Kinesio tape.

Runner's Knee Treatment Using Kinesio Tape

Tue, 06 Jan 2009 15:15:23 -0800

How to decrease stress on the patellar tendon using Kinesio Tape.

Shinsplints Treatment Using Kinesio Tape

Tue, 06 Jan 2009 15:11:27 -0800

Take the pressure off irritated shins using this Kinesio taping technique.

Ankle Sprain Treatment Using Kinesio Tape

Tue, 06 Jan 2009 15:18:01 -0800

Support the ankle using this Kinesio taping technique.

Feet and Ankles - The Runner's Body, pt. 4

Fri, 17 Aug 2007 09:43:46 -0700

Avoid plantar fasciitis and other foot and ankle pain with these six exercises.

Drunk Flamingo - Gain balance to strengthen ankles

Fri, 19 Oct 2007 14:02:58 -0700

Stand on stable ground, balance on one foot with your eyes open. Once you can do that for a minute, try it with your eyes closed. Master that and move to an unstable surface.

Monopoly Game - Build foot strength

Fri, 19 Oct 2007 14:00:02 -0700

Put 10 small objects on the floor - like marbles or Monopoly pieces - and place a small cup nearby. Using your toes, pick up the pieces one at a time and put them in the cup.

Plantar Stretch - Fix Plantar Fascitis

Fri, 19 Oct 2007 14:17:34 -0700

Hold our toes and bend them back toward your shin, stretching the plantar fascia. Do the stretch 10 times on each foot at least three times a day.

Toe Tug - Build foot strength

Fri, 19 Oct 2007 14:06:25 -0700

Loop one end of an exercise band around a sturdy table leg or bedpost. Sit with your legs straight in front of you and loop the other end around the top part of the foot. Do two sets of 20 on each leg.

Wall Stretch - For the Soleus

Fri, 19 Oct 2007 14:10:41 -0700

Stand with your palms against a wall, one leg forward, one leg back. Lower into a "seated" position with legs bent. Lean into the wall until you feel it in your back calf. Hold 30 to 45 seconds then switch legs.

Negative Calf Raises - Help Prevent Achilles Tendinitis

Fri, 19 Oct 2007 14:14:14 -0700

Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Left one leg off the step, and lower your other leg so that your heel drops below the step.

Beat Blisters in 3 Minutes - Scott Jurek Tells You How

Tue, 27 Nov 2007 14:29:56 -0800

Ultrarunner Scott Jurek shows his technique for keeping his feet intact during 100-mile runs. Use it to stay blister-free, no matter what your mileage.

How to Heal "Hot Spots" by Changing Your Shoe Lacing

Tue, 27 Nov 2007 14:29:03 -0800

If your shoe rubs the top of your foot, leaving a "hot spot" or other irritation, use this lacing technique to help your foot heal.

No Dumbbell Workout 1: Overhead Press & Squat

Thu, 14 Feb 2008 15:02:03 -0800

Builds upper body and lower body strength - no iron required.

No Dumbbell Workout 2: Bench Press

Thu, 14 Feb 2008 14:56:21 -0800

Press your arms straight up until your hands are over midchest.

No Dumbbell Workout 3: Two-Leg Squat

Thu, 14 Feb 2008 15:01:48 -0800

Three seconds down, pause, and go up quickly in one continuous movement.

No Dumbbell Workout 4: Bicep Curl

Thu, 14 Feb 2008 15:04:13 -0800

Bend your elbows to curl forearms up until your hands are shoulder height.

No Dumbbell Workout 5: Overhead Triceps Extension

Thu, 14 Feb 2008 15:06:31 -0800

Maintaining tension on the band, press your arms overhead by extending the elbows only.

No Dumbbell Workout 6: Ab/Lower-Back Extension

Thu, 14 Feb 2008 15:09:08 -0800

Do two sets of 30 to 50 reps.

No Dumbbell Workout 7: Overhead Press & Lunge

Thu, 14 Feb 2008 15:14:00 -0800

Do 20 reps lunging back with right foot, then swtich sides.

No Dumbbell Workout 8: Single-Leg Squat

Thu, 14 Feb 2008 15:16:37 -0800

Push through your left foot to full extension. Switch and repeat.

No Dumbbell Workout 9: One-Arm Row

Thu, 14 Feb 2008 15:19:06 -0800

Your right palm should be flat on the bench under your right shoulder and your back should be flat.

No Dumbbell Workout 10: Shoulder Press

Thu, 14 Feb 2008 15:21:03 -0800

Press your arm straight up so your bicep is close to your right ear.

Hips and Thighs - The Runner's Body, pt. 3

Fri, 17 Aug 2007 09:37:01 -0700

Improve the strength and flexibility of the powerhouse muscles in your upper legs with this routine.

Help Your Hips - 'Myrtl' Workout

Thu, 22 May 2008 08:14:38 -0700

CU Coach Jay Johnson shows a warm-up routine to get your hips road-ready.

Clock Lunge - Glute Workout

Fri, 09 Nov 2007 13:50:08 -0800

Lunge to "12:00". Stand straight up and then lunge with the same leg to "1:00," repeat to "2:00" and "3:00."

Backside Burn - Glute Stretch

Fri, 09 Nov 2007 13:07:20 -0800

Lie on your back. Cross your left ankle over your right knee. Pull your right leg toward your chest.

Toe-up Split Squat

Fri, 09 Nov 2007 12:59:34 -0800

Stand with one leg forward and one leg back. Bend your knees so one thigh is parallel to the ground and then lift your toes up on the front foot so that you're balancing on your heel.

Flex Stretch - Hip Flexor Stretch

Fri, 09 Nov 2007 13:14:17 -0800

Stand on a bench. Place your back foot behind you in a back-lunge position. Lean in and let your front foot stretch your hip flexor.

Single Squat - Strong Legs

Fri, 09 Nov 2007 13:38:14 -0800

Squat down and lift one leg off the ground letting the other leg support all the weight.

Superman - Lower Back Exercise

Fri, 09 Nov 2007 13:31:50 -0800

Lie on your stomach with arms extended out in front of you. Arch your lower back so that your arms and legs come off the ground in flying position.

Shins and Calves - The Runner's Body, pt. 2

Fri, 17 Aug 2007 09:30:09 -0700

Six exercises to keep your lower legs - the pillars of support and stability for runners - healthy and strong.

Compartment Stretch - Stretch Quads

Fri, 09 Nov 2007 12:22:18 -0800

Stand up straight, bend one knee and bring your heel towards glute, grab your ankle and hold.

Seated Calf Raise - Strengthen Calves

Fri, 09 Nov 2007 12:09:21 -0800

Sit in a chair and put a dumbbell your lap. Raise the weight up to a count of three and lower slowly by a count of five.

Foam Roll - Break Up Knots

Fri, 09 Nov 2007 11:27:55 -0800

Cross your left leg over your right, resting that ankle on your right shin. Repeat on your left leg as well.

Heel Toe Walk- Strengthen Compartment Muscles

Fri, 09 Nov 2007 11:53:41 -0800

Walk across a room with your forefoot off the ground. Then walk back on your tiptoes.

Wall Stretch - Loosen Tight Calves

Fri, 09 Nov 2007 10:53:19 -0800

Stand with your hands against a wall with your left foot approximately two to three feet from the wall. Keep your left leg straight, your right leg bent, your feet pointed straight ahead, and heels on the ground. Hold for 10 to 30 seconds. Switch.

Shin Lifter - Build Shin Strength

Fri, 09 Nov 2007 11:44:55 -0800

Sit on a chair (or bench) with legs hanging down. Flex your feet towards you to work the muscles in the front of your lower legs.

What to Eat After a Long Run, from Chasing KIMBIA

Fri, 21 Sep 2007 09:46:17 -0700

Why watermelon is your friend and other recovery tips from elite running coach Dieter Hogen. Courtesy of Matt Taylor and ChasingKIMBIA.com.

Prevent Black Toenails with Zig-Zag Shoelace Technique

Tue, 27 Nov 2007 14:36:16 -0800

Black toenails are a rite of passage for runners. They're also ugly. Here's a simple shoe lacing technique that can help you beat them and keep your toes the color they should be.

Secure Your Ankle with a Shoelace Trick

Tue, 04 Dec 2007 13:16:25 -0800

Add a little loop to the top of your laces. It allows you to fasten your shoe around your ankle without putting pressure on the rest of your foot.

Lacing Method to Lessen Foot Pressure

Wed, 28 Nov 2007 07:09:36 -0800

Parallel laces secure your feet without constricting them, which can happen when you use the usual criss-cross method. Here's how you can do the technique.

Un-Cramp Your Toes With Four Laces

Tue, 27 Nov 2007 14:50:24 -0800

Who said you can only use two? Using four laces gives you more control over how your shoes fit both along your forefoot and higher up on your heel.