Injury Advice

Common Injuries Areas

Foot and Ankle

Whether you are a runner who is suffering with pain under your foot or you have rolled your ankle, these lower leg stabilising exercises could work wonders for you

Foot & Ankle

Lower Back

Foot and Ankle

The lower back is a very common problem spot, whether you are lordotic (big lower back arch) or sit for hours at a computer, these exercises could help to mobilise your back and surrounding muscles as well as reactivate your core to take some pressure off

Lower Back

Hamstrings

Foot and Ankle

Hamstrings

The hamstrings are a common area to get tight and get injured. Use these exercises to strengthen the area to recover from or prevent injury and the progressive stretches to improve your range of movement (don't try to progress your range of movement straight after an injury)!

Hamstrings

Foot & Ankle

Heel to toe walks

This is great for creating stability in the lower leg. This exercise can help you whether you have rolled your ankle, your arches collapse or your achilles get aggravated. Slowing start at the heel and control the roll right up to your toes, do Not let the ankle collapse inwards.

Toe scrunches

This help to strengthen the muscles under your feet so those with weak arches or who suffer from plantar fasciitis this is a great exercise. You don't have to move forward with it, just work at scrunching the ground or a towel under those toes

Calf raises

These can be done double leg at first if needed and holding onto something for support. You are aiming for full range up and down, no rolling inward or outward and 20 in total

Lower Back

Cat Cow

Slowly and gentle moving through the full range can help to mobilise your back and keep it functioning

Lying Knee Rocks

If you are lordotic and have a big lower back arch this can help open the area back out. Make sure you keep your knees tucked up throughout

Child Pose Variation

This can be performed kneeling on the floor rather than a chair if preferred

Hip Flexors

If your hip flexors get tight it can pass into your lower back and cause tension so doing this whilst keeping your core activated so that your lower back is NOT being compressed can really help

Push Backs

This one can help open up the hamstrings and upper back which when tightened can exacerbate the lower back

Core activations

Often when the back flares up if we can reactivate our deep core muscles it can help to allow the lower back to relax again.

Apologies this video was created whilst pregnant but you get the idea.

GW Fitness

Injury Advice

How to Stretch

Common Injuries Areas

Foot and Ankle

Foot and Ankle

Foot and Ankle

Lower Back

Foot and Ankle

Foot and Ankle

Hamstrings

Foot and Ankle

Hamstrings

Foot & Ankle

Heel to toe walks

Toe scrunches

Calf raises

Lower Back

Cat Cow

Lying Knee Rocks

Child Pose Variation

Hip Flexors

Push Backs

Core activations

Hamstrings