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Band Ankle Eversion
A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
Kettlebell Goblet Lateral Step Down
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A slow single leg step down off the side of a box with a kettlebell at the chest. It trains knee control, which helps runners with pain at the front of the knee.
How to do it
Stand side on at the edge of a 10 to 20 cm (4 to 8 inch) step on one leg, holding the kettlebell at your chest. Bend the standing knee over 3 seconds to lower the free heel toward the floor, tap lightly and return to tall.
Common mistake
The knee caving in toward the other leg. Keep it tracking over the second toe and the hips level. If it caves or hurts at the front, lower the step or set the bell down.
Helps with
- Knee pain in runners
- Running injuries
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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