Анатомия бега (2010,иностр

Execution

1.Stand between two walls, one on each side. Extend the arms sideways at shoulder height for balance. Do not use the walls to balance unless needed to prevent falling.

2.Lift one knee until it is at a 90-degree angle with the hip and the tibia is at a 90-degree angle to the femur. Close your eyes.

3.Hold the position for 15 to 30 seconds. Lower the leg and repeat with the other leg. Perform multiple reps.

Muscles Involved

Primary: peroneus longus, peroneus brevis

Soft Tissue Involved

Primary: plantar tendon

Running Focus

This exercise has a neuromuscular and physiological component. It may take a while to establish proper balance, but the foot and lower leg are working to find equilibrium, so the exercise is productive even if you don’t find balance immediately.

Standing Calf Stretch

Execution

1.Stand, facing a wall with one leg extended backward, foot planted on the ground. The other leg, flexed at the knee, has the foot planted on the ground straight down from the hip. Arms are extended forward at upper-chest height, shoulder-width apart. Hands are placed on the wall.

2.Press gently into the wall and gradually press the heel of the extended leg into the floor. A stretch should be felt through the length of the gastrocnemius.

3.Stretch statically for 15 to 30 seconds and repeat multiple times, or switch legs after every rep.

Muscles Involved

Primary: gastrocnemius, soleus, hamstrings

Running Focus

Runners with neutral or underpronated biomechanics often suffer with tight calves. This stretch helps alleviate the pain of a chronically injured calf and also helps prevent calf injuries by keeping the muscle supple.

Standing Heel Raise With Eccentric Component Start position.

Finish position.

Execution

1.Stand with both feet on a step with the heels off the step. Hands are pressed against the wall in front.

2.Raise up onto the metatarsal heads of both feet to full extension (plantarflexed).

3.Lower gradually to full extension (dorsiflexed).

Muscles Involved

Primary: gastrocnemius, soleus

Soft Tissue Involved

Primary: Achilles tendon

TECHNIQUE TIP

Do not forcefully dorsiflex; it will place too much stress on the Achilles tendon.