Trail running is an excellent way to improve your running abilities. However, with trails, you are never sure what will happen, and how tough it will be. With hairpins, and fallen trees, you are in for another level of adventure.
Stability is the only way you can prevent going through injuries, according to the physical therapist Palmer. The more you stabilize your body, the fewer injuries you will experience along the muscles, tendons and ligaments. The most important parts of the body with respect to trail running happen to be your ankles and hip. You need to make sure that these body parts are stable if you want to protect the whole body from injuries.
There is a whole set of exercises that trail runners should go for if they want to prevent their bodies from adversities of injuries.
• The Single leg dumbbell Romanian deadlift helps with hip and ankle stability. For this exercise, you need to stand on one leg with the knee bent. In this position, hold two dumbbells. At this point you should ensure that your spine is straight and can handle the weight. Now, you need to slowly lift the other leg up while going down on your hands. Get up again, and stand in the original position. Repeat this for 10 reps according to Palmer PT. Perform at least 3 sets of 10 reps for the stability you want to achieve.
• If you want to make your ankle stable, then choose the single leg heel raise exercise. It happens to be effective and efficient way to achieve the stability for better running abilities. You should ideally put all the weight of your body onto a single foot. Now, raise the heel from the floor, and at the same time you need to lower the back down. in case you want to make the body stable, then you should avoid touching anything at this point. If you are unable to perform while staying away from anything, then you should have a chair in the position, it will help. 10 reps on each foot will give your ankle the desired stability according to the physical therapist Palmer. Make sure to do at least 3 sets of these 10 reps at a time
• For hip and ankle stability, use the resistance band and move one leg along the hip. You need to attach the resistance band to one leg, and lift it using the other leg. Make sure you are not holding onto anything, as balance is the key to this exercise. The more balance you have, the more stable your ankle and hip will be. You should do 3 sets of 10 reps each of this exercise too
• Side planks using resistance band are also a good way to improve hip stability. You can do the modified plank as they are excellent inducers of stability. Squeeze the glutes as you lift the knee up and then get them back together. Repeat this set thrice, performing 10 reps on each side for a single set.
• The Palmer PT suggests the regular plank to increase lumbar or core stability that should help with trail runs.
Wasilla Physical Therapist 