Free with emailStrength
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.
Box Step Up
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
A step up onto a box, driving through the top leg. Builds single leg strength for runners with knee pain.
How to do it
Set a box at about knee height. Place one foot on the box and drive through that leg to stand tall, finishing with the hip fully extended. Lower back down under control and do both sides. Go higher, then add load, as it gets easy.
Common mistake
Pushing off the bottom foot to get up. Let the top leg do the work, and if the knee caves or hurts, use a lower box.
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.
Related videos
Free with email
Free with emailStrength
Mini Band Glute Bridge with Abduction
A glute bridge with a mini band above the knees, so the glutes work to lift the hips and to hold the knees out. For low back pain and knees that cave in.
Free with emailStrength
Band Prone Hamstring Curl
A face down hamstring curl against a band, an easy way to start loading the hamstrings. For runners with hamstring or knee trouble.
Free with emailStrength
Mini Band Side Lying Hip Abduction
Side lying leg lifts with a mini band at the ankles for the gluteus medius, the hip muscle that controls the knee on landing. For hip and knee pain in runners.