Exercises to Reduce Impact Force during Running

Here are some physical therapy (PT) exercises to improve your impact force during running:

• Box jumps These exercises help to train your muscles to produce more power. To perform a box jump:
  

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  Box jumps exercise

1. Stand in front of a box or step that is about knee-high.
2. Jump onto the box with both feet.
3. Step back down and repeat 10-12 times.

• Depth jumps These exercises help to strengthen your hamstrings and glutes, which are important for absorbing impact. To perform a depth jump:
  

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  Depth jumps exercise

1. Stand on a box or step that is about knee-high.
2. Step off the box with one foot and land on the ground with both feet.
3. Immediately jump back up onto the box.
4. Repeat 10-12 times on each leg.

• Bounding This exercise helps to teach your body how to land softly and efficiently. To perform bounding:
  

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  Bounding exercise

1. Run forward and take long, bounding strides.
2. Land on your midfoot or forefoot and immediately push off the ground again.
3. Repeat for 20-30 meters.

• Single-leg squats These exercises help to strengthen your quadriceps, hamstrings, and glutes, which are all important for running. To perform a single-leg squat:
  

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  Singleleg squats exercise

1. Stand on one leg with your other leg raised behind you.
2. Bend your knee and lower your body down until your thigh is parallel to the ground.
3. Make sure to keep your back straight and your core engaged.
4. Push back up to the starting position.
5. Repeat 10-12 times on each leg.

• Lunges These exercises help to strengthen your quadriceps, hamstrings, and glutes. To perform a lunge:
  

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  Lunges exercise

1. Step forward with one leg and lower your body down until both knees are bent at a 90-degree angle.
2. Make sure to keep your back straight and your front knee behind your toe.
3. Push back up to the starting position.
4. Repeat 10-12 times on each leg.

It is important to start slowly and gradually increase the intensity and duration of your workouts when performing these exercises. It is also important to warm up properly before performing any PT exercises.

If you have any pain or discomfort while performing any of these exercises, stop immediately and consult with a physical therapist.

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