Exercises to Improve your Braking Force During Running

Here are some physical therapy (PT) exercises to improve your braking force during running, with images:

1. Nordic hamstring curl This exercise is designed to strengthen the hamstrings, which are the primary muscles responsible for braking during running. To perform a Nordic hamstring curl:

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Nordic hamstring curl exercise

1. Kneel on a padded surface with your feet shoulder-width apart and your toes hooked under a strap or partner.
2. Slowly lower your body down until your chest touches the ground, keeping your back straight and your core engaged.
3. Use your hamstrings to push yourself back up to the starting position.
4. Repeat 10-12 times.

2. Eccentric calf raise This exercise targets the calf muscles, which also play a role in braking during running. To perform an eccentric calf raise:

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Eccentric calf raise exercise

1. Stand on a step or box with your heels hanging off the edge.
2. Slowly lower your heels down until your calves are fully stretched.
3. Hold for 1-2 seconds, then push back up to the starting position.
4. Repeat 10-12 times.

3. Single-leg deadlift This exercise strengthens the hamstrings, glutes, and core, all of which are important for braking during running. To perform a single-leg deadlift:

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Singleleg deadlift exercise

1. Stand on one leg with your other leg extended behind you.
2. Hold a weight in front of your chest and bend forward at the waist, keeping your back straight and your core engaged.
3. Lower the weight down to the ground, then push back up to the starting position.
4. Repeat 10-12 times on each leg.

4. Glute bridge This exercise strengthens the glutes, which are also important for braking during running. To perform a glute bridge:

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Glute bridge exercise

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Raise your hips off the ground until your body forms a straight line from your shoulders to your knees.
3. Hold for 1-2 seconds, then lower your hips back down to the starting position.
4. Repeat 10-12 times.

5. Planks This exercise strengthens the core, which is important for maintaining stability and control during braking. To perform a plank:

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Plank exercise

1. Start in a push-up position with your forearms on the ground.
2. Hold your body in a straight line from your head to your heels.
3. Hold for 30-60 seconds.

It is important to perform these exercises with proper form to avoid injury. If you are unsure of how to perform an exercise correctly, consult with a physical therapist.

By incorporating these PT exercises and running form drills into your routine, you can improve your braking force and reduce your risk of injury.