4 Essential Mobility Exercises for RUNNERS (Core, Ankles, Knees & Hips!)

[@ssjenforcer191191191]

That toe raise drill is so key. I could barely control my big toe independent of my other toes on one side, and it's the side that has bad ankle mobility.

[@PrecisionMovementCoach]

Keep practicing it and you'll improve soon enough :)

[@katzqzine]

me too! and I have hammer toes! Any advice for forefoot running? I got into forefoot running after regular was hurting (IT band, tibilias issues). Much better now but I run slow!

[@PrecisionMovementCoach]

@@katzqzine make sure that your joints are aligned and that you follow standard recommendations for running (e.g. slight forward lean, lead with your forehead, swing your arms, etc.) Here's a video that goes more in-depth on the topic: kzbin.info/www/bejne/lWfYl4t5qbmlh9k - Coach Joshua, Team PM

[@henkegiaretta]

Any tips on how to approach this exercise? I cant raise my toe at all and really don't know how to separately mover them

[@sarahwilliams6330]

I was struggling as well! I found it help to physically lift my big toe with my hand while my other toes rested on the floor (doing it just on one side). After doing that a few times, I was able to do it without physically lifting my big toe.

[@allencuttler1987]

Excellent exercises and delivery! Thank you.

[@PrecisionMovementCoach]

You are welcome and thanks for following along!

[@TinTin-pm2ue]

Thanks Eric! I’m a runner and I will try this out!

[@PrecisionMovementCoach]

You are welcome!

[@cannuckchick7522]

Really appreciate the educational content in each of your videos. Thank you!!

[@PrecisionMovementCoach]

You are welcome and thanks for following along :)

[@ariellegoldberg858]

Thank you for this video. I found the toe one difficult. It is easy to raise the big toe, but not the other four.

[@PrecisionMovementCoach]

You are welcome and you will improve with time and practice :)

[@Kyrious]

I've recently decided to start working out again after not doing it for two years, since I've gotten so fat and I know the mistakes I've made injuring myself trying to do things like run overweight and getting shin splints or squat with bad ankle mobility. Something I never did over my past 8 years of working out prior was have a day for mobility. Training, where I focus on just exercises for mobility, instead of having them just be what I do during warm up.

[@PrecisionMovementCoach]

That is so key. This app can give you ideas about the areas that you need to address and how: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@iPondR]

Game changer for me! Downloaded the app & look forward to testing it out... doing a 100k ultra in 10 days time!! :)

[@PrecisionMovementCoach]

Keep us posted on your progress! - Coach Joshua, Team PM

[@majacarrot5497]

Hi Eric, Thank you fo another great video. This one made me realise that cannot move my big toe at all off the ground and then only just a little the other toes. Is there a way of maybe holding the toes/toe at the beginning until the toes get stronger?

[@PrecisionMovementCoach]

You are welcome and that is a great modification to help you to get started :) - Coach Joshua, Team PM

[@kristyneseymour8812]

Hi Eric - longtime lurker from Canada's East Coast here! I really appreciate your anatomical explanations in your blogs and videos. My brain appreciates the how and why and visualizing really helps it all click. I previously injured my TFL on one side from a pilates class with a band. It took some time and patience but I have recovered with the help of a local physio and lots of "learning to turn on my glutes" exercises. I am a regular runner and I am always cautious now of any exercises loading my hip flexors as I'm afraid ill overuse them again. I am nervous to do the standing dead bug(or lying on my back even). Is this still safe for me? Any response would be greatly appreciated!!

[@PrecisionMovementCoach]

Those exercises should be safe for you especially if you go slow and let pain guide you. Maybe you can get your local physio to supervise? - Coach Joshua, Team PM

[@wilkssan613]

i am not runner, but the feet exercise is a tough one for me. many thanks for the videos? always.

[@PrecisionMovementCoach]

Anyone can do these and thanks for following along :)

[@edwigcarol4888]

Somehow we run.. a natural movement When you catch a bus.. for ex.. When it rains heavily... Useful ability... 🙂

[@tonimartin681]

Thanks Eric for your wise advices!!!

[@PrecisionMovementCoach]

My pleasure!

[@MegaDreamOo]

High quality vidoe

[@PrecisionMovementCoach]

Thanks for that :) We really appreciate you watching and commenting. Let us know if you ever have any questions :) - Coach Joshua, Team PM

[@jimhopk]

Thank you for the excellent exercises!

[@PrecisionMovementCoach]

You are welcome!

[@mrCedrosboy]

Greatly appreciated What other strength exercises would you recommend for serious distance runners Additional how much and the best Tim to be executed.

[@PrecisionMovementCoach]

The running-specific ROM Coach routines can help. Find out more here: www.precisionmovement.coach/rom-yt 5 - 10 min per day is sufficient and you need to schedule them around your runs so that you are fresh for all of the content (i.e. x-training, preparation, running, recovery, mobility, etc.). - Coach Joshua, Team PM

[@miniferret14]

Keep up the great videos Eric! I was wondering if yo could a video about snapping hip syndrome? I personally have snapping hip syndrome and have been trying to correct it for 3 months now. I’ve noticed a lot of improvement with my mobility, strength, and ability to run without pain. However, the snapping in my hip is still present no matter how much I stretch. Thank you

[@PrecisionMovementCoach]

Thanks for the feedback! Check out this video for ideas on how to address snapping hip: www.precisionmovement.coach/5dhmc/day3-alignment/ It's part of a bigger program that you can sign up for here: www.precisionmovement.coach/5dhmc/ The material in that free program is part of an even bigger program that will drastically improve your mobility. Check it out here: www.precisionmovement.coach/hip-control-live Let us know if you have any more questions :) - Coach Joshua, Team PM

[@ImpulsoCreativo9322]

I love this but the hinged flexion exercise, number 3, caused pain in my lower back, sacrum area. any ideas as ti what to modify or what I did wrong?

[@PrecisionMovementCoach]

It could be that you hinged too far. Try to back off a bit and see if that helps. - Coach Joshua, Team PM

[@Mr97JJ]

Great video 👌

[@PrecisionMovementCoach]

Thanks :)

[@tegarahadinata380]

bruv this is gold, so good

[@PrecisionMovementCoach]

Thanks!

[@tegarahadinata380]

@@PrecisionMovementCoach how many sets and reps would you recommend? Do it everyday after a run?

[@PrecisionMovementCoach]

2 sets of 10 reps is sufficient. Do it before every run :) - Coach Joshua, Team PM

[@tegarahadinata380]

@@PrecisionMovementCoach thanks! Was wondering do u have any videos to strengthen/prevent shin splints?

[@PrecisionMovementCoach]

Here you go: www.precisionmovement.coach/shin-splint-stretches/ :) - Coach Joshua, Team PM

[@hzrian]

Hi Eric..for runners/athletes, when is this exercises suitable? pre warm up as activations, or post training?

[@PrecisionMovementCoach]

These exercises work in any of the settings that you suggest :) - Coach Joshua, Team PM

[@thenextlevelfitness786]

Thank you appreciate your work ❤

[@PrecisionMovementCoach]

Thank you!

[@thenextlevelfitness786]

@@PrecisionMovementCoach I have pain in my left feet bursitis please recommend or guide me to heal that pain

[@PrecisionMovementCoach]

@@thenextlevelfitness786 Heel bursitis is tricky because you have to take pressure off of the area but still walk around and perform your usual daily tasks. Try to rest as much as possible. A cushioned heel insert may help. Make sure to minimize or eliminate any provocative movements. A combination of cold/hot water in alternation for 30 sec each for about 5 min daily can help to reduce the inflammation. The material in our Lower Limb Control program (www.precisionmovement.coach/lower-limb-live) should serve you well along with the Strong Feet 1 routine in the ROM Coach app (www.precisionmovement.coach/rom-yt ). - Coach Joshua, Team PM

[@stevejarosz8136]

It happened to me. Thx bud!

[@PrecisionMovementCoach]

You are welcome!

[@barbbroad7130]

Great video- as usual! Question: I need a resistance band like the one you’re using to help with ankle dorsiflexion but not sure if that one would be too wide/ heavy for me? I’m a female runner weighing 105 # with small ankle-width..what band do you recommend and where can I purchase? Thanks.. your videos are awesome!!!

[@PrecisionMovementCoach]

Try this one: www.amazon.ca/Resistance-Polygon-Assistance-Stretching-Powerlifting/dp/B0882WT4GF/ref=sr_1_3_sspa?dchild=1&keywords=1%2F2%22+resistance+band+red&qid=1592742564&rnid=11828086011&sr=8-3-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExWVE4S0wySzU5TU82JmVuY3J5cHRlZElkPUEwMTk5ODY4MUE1RURKVE1YQzNKMCZlbmNyeXB0ZWRBZElkPUEwMzgzMDEyMUwzS1U5TzFYMVlWSyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU= Thanks for following along :) - Coach Joshua, Team PM

[@nobletraders9033]

Very good sir

[@PrecisionMovementCoach]

Thanks!

[@ajitesh764]

Hey Eric.... My left foot is in over supination with high arch(inversion) without me even being aware of it, it happened one year ago while running. The pressure lies on the outside of the foot. It's also causing lower back pain coz it anteriorly tilts the pelvic which wasn't the case before. I also feel my left glutes are weak as I can't squeeze them as hard as I can squeeze my right glutes at will, which also wasn't the case earlier. There's video about over-pronation on ur channel but no video on over-supination. Could u make one or suggest some exercises? Thank you

[@PrecisionMovementCoach]

The same exercises can be useful as they promote a neutral ankle. The ROM Coach Strong Feet 1 routine can also help: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@DrBluePL]

Great Video! One question though - which day and which moment is the best for implementing the exercises? Before a run, after a run, or maybe they should be performed on a day without a run? Thanks!

[@PrecisionMovementCoach]

That is entirely up to you. Try the routine out at different times and see how you respond :) - Coach Joshua, Team PM

[@sampemberton5710]

Hi Eric, I'm currently unable to lift my big toe without lifting the others, do you have any advice on how to relearn this ability? I can lift the four without the big toe, but not the big toe by itself

[@PrecisionMovementCoach]

Start by holding the others down with your hand while moving the big toe. Try to suppress the activity of the others that you feel underneath your hand. Then try doing it without your hand. You will improve with time and practice :) - Coach Joshua, Team PM

[@ivoturi]

i can't do the toe dissociation. like at all hahaha. any tips or i just try every day until i just can??? good video and really well explained too!

[@PrecisionMovementCoach]

Keep practicing and you will improve. Thanks for watching :) - Coach Joshua, Team PM

[@ivoturi]

@@PrecisionMovementCoach thank you a lot.

[@greganikin7003]

It’s not helping when you run around 90-100 miles per week. But thanks for the video! All proper exercises for sure!

[@PrecisionMovementCoach]

Very true.

[@fscmarketingsolutionsdotcom]

omg! Took me a week before I could lift the big toe on my left foot without pressing the other toes down with my hands. I have routine knee pain and hip pain, so I'm glad I found this.

[@PrecisionMovementCoach]

Crazy, eh? Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@fscmarketingsolutionsdotcom]

Hold up. I just Googled what dorsiflexion (what I thought was dorsal-flexion) was. For exercise two, are we supposed to be pointing our toes upward or bending our feet at all? I've been keeping my feet flat on the ground.

[@PrecisionMovementCoach]

@@fscmarketingsolutionsdotcom keep your foot flat on the floor :) - Coach Joshua, Team PM

[@kennethtoh]

these exercise probably would be good for soccer players as well since we run so much? I have been struggling my entire lower body chain (hip flexor, glutes, quads, hamstring and ankle) after a foot injury. do you think doing these 4 exercises will help with training the lower body to like i guess relearn how to run properly and increase the ROM that i loss during the injury and recovery period?

[@PrecisionMovementCoach]

It's worth a try :)

[@kennethtoh]

@@PrecisionMovementCoach on exercise 3, do you straighten the knee to the point where it locks the knee or i shouldnt lock my knee? just reach the max rom and stop?

[@PrecisionMovementCoach]

@@kennethtoh definitely don't lock out your knee. - Coach Joshua, Team PM

[@kennethtoh]

@@PrecisionMovementCoach Thank you for the quick response!! I will definitely rework my form. one of the things i do notice while trying to straighten my knee is that my hamstring reach max rom before i can engage my quad, is that something i am doing wrong or just having too tight of a hamstring will cause that ?

[@PrecisionMovementCoach]

@@kennethtoh it's likely your hamstrings are tight. Try this out beforehand: kzbin.info/www/bejne/fHy0eKGDlpuporM - Coach Joshua, Team PM

[@adivekar]

Thanks Eric. The band exercise provides great temporary improvement in the range of motion. I have a super stiff right ankle and I realized that it starts to lock up again half way into the run. Any suggestions for that?

[@PrecisionMovementCoach]

It will improve over time as you perform the exercises more. For now, how about you stop before it starts to lock up and do some gentle mobilizations before restarting? - Coach Joshua, Team PM

[@adivekar]

@@PrecisionMovementCoach thank you. Will try. Your videos are super helpful.

[@PrecisionMovementCoach]

Check out this video to get faster and more lasting results in your ankle mobility: kzbin.info/www/bejne/qKqWgHt3gKuAedU

[@ethansteele3738]

Do these help when having flat feet?

[@PrecisionMovementCoach]

Yes! Try them out 2 - 3 times weekly for optimal results. Also, check this out: kzbin.info/www/bejne/rn6XdmammJWfh8ksi=jViwAhcwIpVeI4j- We are here if you have any more questions :) - Coach Joshua, Team PM

[@jonsebastian7873]

I can’t lift my big toe without lifting the other toes too. How do I fix this?

[@PrecisionMovementCoach]

Practice first by holding down the other toes while lifting the big toe. Try to feel the muscles controlling the other toes and then work towards suppressing them. It will take time and practice and you will improve soon enough :) - Coach Joshua, Team PM

[@katelaurie3149]

How many times a week must I do this?

[@PrecisionMovementCoach]

2 - 3 times weekly is sufficient. Keep us posted on your progress :) - Coach Joshua, Team PM

[@TeamWriggs]

Hi Eric! Metatarsalgia (I think?...no other online term) in left ball of foot, which started 6months into lockdown 2020? Never had it before and my only change of life was less than usual sports activity, but not sitting down all day. Any ideas?

[@PrecisionMovementCoach]

Dealing with any kind of foot pain like this is tricky because you have to keep pressure off of it but still perform daily activities. The exercises in this article may help: www.precisionmovement.coach/plantars-fasciitis/ - Coach Joshua, Team PM

[@TeamWriggs]

...and I cannot lift my other four toes of the ground whilst pushing my big toe down! How can I progress to this please?

[@PrecisionMovementCoach]

@TEAM WRIGGS You just have to keep working at it. Don’t be discouraged if you can’t do it right away. It’s actually very challenging so be patient and you will improve soon enough. Coach Joshua, Team PM

[@suhailyouseph]

Can you do video on plantar fasciitis

[@PrecisionMovementCoach]

Here you go: www.precisionmovement.coach/plantars-fasciitis/ :) - Coach Joshua, Team PM

[@Duck_af]

I can't do the first exercise

[@PrecisionMovementCoach]

Why is that or what happens when you try? - Coach Joshua, Team PM

[@Duck_af]

@@PrecisionMovementCoach I can't move my toes independently

[@PrecisionMovementCoach]

@@Duck_af you will improve with time and practice so keep trying :) - Coach Joshua, Team PM

[@theunknownpassenger552]

Where does medial ankle pain comes from my friend has a little discomfort?

[@PrecisionMovementCoach]

It's hard to say but hopefully understanding their mobility can shed some light on the issue. Have them check this out and report back: www.precisionmovement.coach/improve-ankle-mobility-drill/ - Coach Joshua, Team PM

[@LisaMooreFitformoore]

Great information but so fast, can you slow down a bit??

[@AncoraImparoPiper]

You can slow down the video by opening settings. That's the little wheel near the bottom right corner of the video.

[@PrecisionMovementCoach]

Thanks for the suggestion! All of the exercises can be found in the ROM Coach app and the pace is slower: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@PrecisionMovementCoach]

I am going slow. - Coach E

[@ZviLandsman1]

I like the real-time exercises. Hey, how about a toe-lift at the end of the Dorsiflexion?

[@PrecisionMovementCoach]

@@ZviLandsman1 go for it :)

[@hanspeterlillese2225]

Wow, all toes goes up with the big toe except the little toe. And keeping the big toe down while raising the others - forget it... 😰

[@PrecisionMovementCoach]

Thanks for trying it out! Keep working on it and you will improve soon enough :) - Coach Joshua, Team PM

[@hanspeterlillese2225]

@@PrecisionMovementCoach Thanks! Hope... 🙂

[@joncen2658]

You are a runner aren't you?

[@PrecisionMovementCoach]

I enjoy a good run.

[@joncen2658]

You have low version degree right? Retroversion?

[@PrecisionMovementCoach]

@@joncen2658 what exactly do you mean?

[@joncen2658]

I mean in the hips. Retroversion means that toes point forward or inward when standing. also it means less external rotation motion and more internal. Like a man with retroversion will not be able to sit in Indian style with knees down. Runners tend to be retroverted

[@PrecisionMovementCoach]

@@joncen2658 got it :)