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Strength and Flexibility training for legs and (particularly) ankles

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Autumnleaves Sep 2012 9:47am, 26 Sep 2012 742 posts	Quote Pin Autumnleaves This is a great deal more minor, but my personal trainer suggested a flexibility workout that I do before each run (it only takes about 5-10 mins) - I would struggle to describe it, but it involves gentle movements of each joint area - starting with the ankles, then the knees, hips, back and shoulders - you do the same routine when you get back. I don't know whereabouts in the north you're based - my sister-in-law is a Pilates instructor and offers one-one as well as classes - but she's in Lancaster.
Derby Tup Sep 2012 9:50am, 26 Sep 2012 2,684 posts	Quote Pin Derby Tup sportsmedicine.about.com
Northern Exile Sep 2012 9:52am, 26 Sep 2012 1,720 posts	Quote Pin Northern Exile I've been going to pilates once a week for some months now and confirm that it's helped a great deal in terms of flexibility, my lower back in particular.
Sharkie Sep 2012 9:57am, 26 Sep 2012 2,317 posts	Quote Pin Sharkie Glutes are often weak AND tight in distance runners. This will definitely affect hip flexibility and stability and can affect balance and running gait as well.
rf_fozzy Sep 2012 10:02am, 26 Sep 2012 3,535 posts	Quote Pin rf_fozzy DT - that article would have been ok, but there's no link to the original research. Read Bad Science (http://www.badscience.net/ or his book http://www.amazon.co.uk/Bad-Science-Ben-Goldacre/dp/000728487X) to understand why this should ring alarm bells. Having said that, I know that there are studies suggesting standing on one leg whilst doing other stuff is very good for improving balance. I am trying to incorporate this whilst doing things. I quite often forget though! SW - yes, I am confident that I can do some of the poses, but I often require so many props, it's difficult to replicate at home. I will try to do some though.
rf_fozzy Sep 2012 10:05am, 26 Sep 2012 3,536 posts	Quote Pin rf_fozzy Yes, Sharkie, that's why I was looking for something that would help both balance and flexibility/strength by working my muscles in a different way to running. For example, I rarely get ITB problems because I have quite strong inner thigh muscles from years of playing hockey - twisting and turning is great for this. Unfortunately, I think hockey is also the reason why my ankles are quite so inflexible - they're often stiff after a match, but hardly ever after a run.
rf_fozzy Sep 2012 10:14am, 26 Sep 2012 3,537 posts	Quote Pin rf_fozzy I have to say, it might be good for me to do something new if only to meet some new people, and provide some new oggling opportunities
Derby Tup Sep 2012 10:14am, 26 Sep 2012 2,685 posts	Quote Pin Derby Tup I did the standing on one leg, wobble board etc regimen and it helped me immensely to recover from two nasty lower-leg injuries. I'm doing the Lakeland 100 next summer and I'll be back on the board again soon. I'll be having another go at the 200 squat challenge too. That's great for conditioning, strengthening and general MTFU too twohundredsquats.com
MudMeanderer Sep 2012 10:48am, 26 Sep 2012 711 posts	Quote Pin MudMeanderer Fozzy, if you feel inclined when you're back up north, give me a shout and you can try bouldering. Whilst it's more static than other stuff, I find delicate slabby or vertical walls can be good for core and ankle strength and flexibility. Having to move your foot to a weird position and them weight it helps imo. I find I suffer less back ache from running if I've spent at least one session a week bouldering. Just something worth considering.
fleecy Sep 2012 11:27am, 26 Sep 2012 3,670 posts	Quote Pin fleecy We did a doozy of an exercise in our circuits warm up this morning. Lunge back on one leg then with the same leg bring up the knee in front, do a front kick, pull the knee up again and back to a lunge. Try it! I don't have the discipline to do stuff at home except for the odd Shred if I'm desperate, that's why I do classes. Most gyms don't make you join to do classes, they usually operate on a pay per class basis, at least council types ones do. Or you may have one of those boot camp in the park things locally, go online and check what's out there. Circuits are usually pretty good all round workouts. Doing a 200 squat challenge at home would have me giving up in days, but I'll happily do 50 if there's someone shouting what to do at me!