One of the major contributors to lower limb injuries are biomechanical imbalances further up the kinetic chain – usually the gluteal and hamstring muscle groups.
Weak glut medius will result in the knees “falling in” while running which puts extra stress on the IT Band and the patellofemoral joint. Also if the glutes and hamstrings aren’t firing when you’re running, the small muscles in the lower leg are overloaded instead – leading to shin pain and calf tightness.
The box step ups and heel touches will really help with these but key is to make sure your knees tract directly in line with your feet. You could also add some other glute strengthening exercises/activation exercises such as glut bridges, clam shells, crab walks with a resistance band.
- The Uphill Athlete Podcast: Phil Maffetone on Health, Training, and Aerobic Deficiency
- Connecting your Smart Watch and Heart Rate Monitor to Training Peaks
- Nose in a Day in the Time of COVID-19
- Bikepacking Training Using the Uphill Athlete Methodology
- Phil Maffetone on The Drive Podcast
- The Uphill Athlete Podcast:Talking Strength Training for Bipedal Mountain Sports
- The Uphill Athlete Podcast: Chamonix Mountain Fit
- The Female Uphill Athlete Video Series. Episode 3: Adjustments for Our Reproductive Health