u/InjuryPrevention_Run

I'm an avid runner and in the past I have dealt with two injuries (IT Band Syndrome and Patellar Tendinopathy). As a result, I made some injury-prevention programs to help improve longevity and health in running. I would love to hear any advice or feedback regarding specific exercises or the routines 🫶. For IT Band Syndrome:

5-15x Glute Bridges

5-15 x Side-lying leg raise (each side)

5-15x Clamshell (each side)

5-12x Step-Up (each leg)

20-45sec of Single Leg Balance

And for my Patellar Tendinopathy Routine:

15-45sec Wall Sit

5-15x Bodyweight Squat

5-12x Step-Up (each leg)

5-10x Reverse Lunge (each leg)

5-15x Glute Bridge

I'm very injury-prone and am in the process of creating routines to prevent each specific injury I have had in the past in case I need it in the future, let me know what you think thanks.

Hamstring Tendinopathy: 20-45sec Glute Bridge Hold, 5-15x Glute Bridges, 5-15x Standing Hamstring Curls, 5-15x Bodyweight Hip Hinges, 5-10x Single Leg Glute Bridges.

Gluteal Strain: 5-15x Glute Bridge, 5-15x Single-Lying Leg Raise (each side), 5-15x Bodyweight Squat, 5-12x Step-Up each leg, 5-10x Alternating Reverse Lunge each leg.

Lower-Back Muscle Strain: 5-10x Bird Dog (each side), 5-10x Dead Bug (each side), 5-15x Glute Bridge (each side), 5-15x Bodyweight Squat, 5-15x Hip Hinge.

Single leg raises

box jumps

squats

Got any tips on how I can improve my technique + any other exercises I could try 😅

calf raises

tibia raises

box jumps

single leg raises

squats

tibialis raises

calf raises

Hey,

For a project, I'm creating a running injury prevention/strengthening website with different programs tailored to different injuries.

Does anyone have any opinions on what is missing in the injury prevention market in terms of apps or websites? As I would love for my project to help address these gaps.

(I'm an aspiring physio and avid runner who has dealt with lots of injuries myself).

Hey runners,

For a project, I'm creating a running injury prevention/strengthening website with different programs tailored to different injuries.

Does anyone have any opinions on what is missing in the running injury prevention market in terms of apps or websites? As I would love for my project to help address these gaps.

(I'm an aspiring physio and avid runner who has dealt with lots of injuries myself).

Hey,

For a project, I'm creating a running injury prevention/strengthening website with different programs tailored to different injuries.

Does anyone have any opinions on what is missing in the injury prevention market in terms of apps or websites? As I would love for my project to help address these gaps.

(I'm an aspiring physio and avid runner who has dealt with lots of injuries myself).

Hey runners,

For a project, I'm creating a running injury prevention/strengthening website with different programs tailored to different injuries.

Does anyone have any opinions on what is missing in the running injury prevention market in terms of apps or websites? As I would love for my project to help address these gaps.

(I'm an aspiring physio and avid runner who has dealt with lots of injuries myself).

Hey for a project, I'm creating a running injury prevention/strengthening website with different programs tailored to different injuries.

Does anyone have any opinions on what is missing in the running injury prevention market in terms of apps or websites? As I would love for my project to help address these gaps.

(I'm an aspiring physio and avid runner who has dealt with lots of injuries myself).