Foam Roal

Today we're going to look at five exercises to keep you injury-free this running season. If you find this information helpful be sure to link this newsletter page to friends and family who may also gain from reading it.

Strength and flexibility are key factors in reducing your chances of injury.

Let's take a look at some simple exercises to add to your training routine.

1. Foam Roller

The foam roller provides many of the benefits of a sports massage.


These exercises allow you to release tight muscles and increase your flexibility.


Use the foam roller along the outer sides of your legs from the hip to your knee (ITB) and on the upper front portion of your thigh (quads.)

2. Clamshell

This exercise increases muscle strength around the outer surface of your pelvis (gluteus medius.) This gives your pelvis more stability to prevent injuries as you run.


Begin by placing a resistance band just above your knees. Lie on your side, with your head supported and knees bent. Lift your top leg as in a clamshell motion, rotate your hip/knee toward the ceiling without rotating your pelvis. Repeat 10 times.

3. Calf Stretch

This stretch increases flexibility in the calf muscles which means you reduce the risk of injuries like Achilles tendonitis or problems with your feet such as plantar fascitis.


To perform the calf stretch stand about three feet away from the wall. Then take one step forward with your left foot. Place your hands on the wall in front of you. Elbows slightly bent. Slowly bend your left knee (while keeping your back leg straight) until you feel a stretch in your calf. Hold for 20 seconds. Repeat on the other side.

4. Single leg balance

This is a balance exercise that increases your core strength by working the buttocks, abdominals and your inner thighs.


Stand on one leg with your knee slightly bent. Keep your standing knee in alignment with your hip and foot. Raise the opposite knee front to back and side to side while maintaining balance. Repeat 10 times. Then switch legs.

5. Wall squat

This exercise also targets the core muscles and strengthens your buttocks, back, abdomen and thighs.


Stand against a wall with your legs extended out. You feet should be about 2 feet from the wall. Slowly bend your knees and slide your back down the wall. The goal is to get to a level as if you were sitting. Make sure your knees do not extend over the toes while at the lowest point of the squat. Hold the position for 5-10 seconds. Eventually holding for 1-2 minutes.

Add these exercises to your routine today


There you have five exercise to help keep you injury-free this running season. If you feel any pain during these exercises be sure to let us know so we can be sure there's not a bigger problem.

Best of luck with your training!


To your health,
Jon, Pete and Michelle


P.S. If you have any questions please feel free to give us a call at the office 212.317.8303.