Injury Prevention Tips
Consider seeing a physical therapist if you are experiencing accute, repeated or chronic injuries. Lake Washington PT is a great option for high school runners.
Roll out for 30 - 60 seconds per muscle group. This is a good thing to add to your bedtime routine because it helps you relax and get off screens which improves your sleep as well!
IT bands
Hamstrings (a large foam ball works best for this)
Quads
Adductors
Calves
Back
Hips/Glutes (A lacrosse ball works best for this...)
Feet (A foot roller works best for this...)
Come to practice 5 minutes early and do 10-15 reps of each exercise below. These exercises are a great way to "wake up" your glutes/hips after being in class all day. They also improve both strength and stability to help you run more and get injured less!
