A dynamic warm-up has been shown to improve performance and reduce the risk of injury. An ideal warm-up consists of a 10–15-minute jog at an easy pace followed by another 10-15 minutes of dynamic stretches and form drills. Following the run, consider a 10–15-minute active recovery jog at an easy pace followed by static recovery stretches.
Below is a sample routine put together by experts at the MetroHealth Rehabilitation Institute consisting of ideal dynamic stretches and drills that you can try before your next run.
Dynamic Stretches
1. Forward Leg Swings – do 20 or more on each side
b. Swing your leg in front of you, bringing your opposite arm forward as well.
c. Swing the leg behind you, bringing your opposite arm backward.
d. Repeat in a continuous motion.
2. Side Leg Swings – do 20 or more on each side
b. Swing your leg outward, allowing your leg and toes to turn outward.
c. Swing your leg across inward, allowing your leg and toes to turn inward.
d. Repeat in a continuous motion.
3.Calf Stretch – do 20 or more on each side
b. Bend your left knee and raise your left heel off the ground. Push the right heel into the ground at the same time.
c. Switch sides. Bend the right knee and lift the right heel while pushing the left heel into the ground.
d. Continue alternating the movement in a continuous motion.
Running Form Drills
1. Running A’s – do 15-20 per leg
b. Taking small steps, return your foot quickly to the ground landing with your forefoot underneath you and driving your opposite arm back in a running motion.
2. Running B’s – do 15-20 per leg
b. Return your foot quickly to the ground, straightening your knee as you pull your leg down.
c. Land with your forefoot underneath you and drive your opposite arm back in a running motion.
3. Running C’s – do 15-20 per leg
b. Quickly bring the right foot back down landing with your forefoot underneath you, snapping the left heel up towards the left buttock. Both feet should be off the ground briefly.
4. Strides
b. Accelerate as you go, focusing on driving the stance leg back and pulling your opposite knee forward and up with each step.
c. You should achieve about 80% of your sprinting speed for 5—10-seconds.
What to Do if You Have Pain
Golf injuries can happen, even with the best warm-up routine. If these exercises cause pain, stop them right away. You may need to be evaluated by a MetroHealth Sports Medicine specialist.
To make an appointment, call 216-957-7678 (SPORT). The Sports Medicine team sees patients at MetroHealth locations in Brecksville, Broadview Heights, Cleveland – Main Campus, Cleveland Heights, and Parma.
metrohealth.org/sports-medicine.
