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:
- Kneel on a padded surface with your feet shoulder-width apart and your toes hooked under a strap or partner.
- Slowly lower your body down until your chest touches the ground, keeping your back straight and your core engaged.
- Use your hamstrings to push yourself back up to the starting position.
- 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:
- Stand on a step or box with your heels hanging off the edge.
- Slowly lower your heels down until your calves are fully stretched.
- Hold for 1-2 seconds, then push back up to the starting position.
- 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:
- Stand on one leg with your other leg extended behind you.
- Hold a weight in front of your chest and bend forward at the waist, keeping your back straight and your core engaged.
- Lower the weight down to the ground, then push back up to the starting position.
- 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:
- Lie on your back with your knees bent and your feet flat on the ground.
- Raise your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold for 1-2 seconds, then lower your hips back down to the starting position.
- 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:
- Start in a push-up position with your forearms on the ground.
- Hold your body in a straight line from your head to your heels.
- 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.