A M A N D A K J O N E S. C O M

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1 This quick and easy routine can be done post-run and provides the ounce of prevention you ll need for plantar fasciitis, Achilles tendinosis, tibial tendinitis, lower back pain, and more. The exercises are safe and effective for all training levels and are demonstrated below.

2 Towel Toe Curls This exercise is a simple way to starve of plantar fasciitis, an injury that s usually felt as pain in your heel (often mistaken for a bruise) or your arch. 1. Sit barefoot in a chair with a towel spread on the floor in front of you. Keeping your heels on the floor, pull the towel toward you by scrunching your toes. Bunch the towel beneath your arch (or behind your heels) until you ve reeled in its entire length. Repeat 1-2 times. Make it harder: Use a thicker towel or place a shoe or item of similar weight on the towel s opposite end to create minor resistance. Foot Work These simple foot exercises add stability to your ankles and help prevent both shin splits and plantar fasciitis. This foot work should be fluid and low exertion--don t strain. 1. Orbits: Lie on your back with one leg straight, toes pointed upward,and one leg raised and bent 90 degrees at the knee. Prop up the raised leg with your hands, then make circular orbits with your foot, doing 10 rotations clockwise and then 10 counterclockwise. Limit motion to the ankle and foot. 2. Gas Pedals: From the same position, flex your foot (to step on the gas!) and then pull it back toward your shin. Perform 10 reps with each foot. As an alternative to both orbits and gas pedals, use your foot to draw the alphabet and write numbers from 1 to 10.

3 Big Toe Taps Big-toe taps are an easy way to build strength in your arch, which makes this exercise a frontline defense against plantar fasciitis. 1. Stand barefoot with feet hip-width apart. Lift your big toes as you press down with the other four toes of each foot. 2. Now reverse the motion, pressing down with your big toes as you raise your remaining toes. Start with a few repetitions and work up to 30 seconds or more. This will probably feel really strange and awkward at first but keep at it!

4 Seated Toe Taps Seated toe taps are a good defense against shin splits. 1. Sit in a chair with your legs bent 90 degrees at your knees and feet flat on the floor. 2. Lift and lower your toes quickly and repeatedly, keeping your heels on the floor, until you feel a burn in the muscles outside your shins. This could take from a few seconds to 2-3 minutes. Do one or more sets. Step-Downs This exercise is great for strengthening hip flexors and building stability in the hips and knees. It s also great for preventing and rehabbing knee injuries. 1. Balance on one foot, standing on a step or low platform. You free leg should be bent slightly at the knee, with your knees aligned at the start of the exercise. 2. Lower your hips, keeping all your weight on your front foot. To avoid injury, you must keep your weight-bearing knee in line with your front foot.the angle of your suspended lower leg should line up with your spine, Bend down just far enough to tap the ground behind you. 3. Now straighten your weight-bearing leg while bringing your suspended leg forward, lifting the knee in front of you (mimic the forward drive of your stride). Keep your down foot flat throughout the exercise. Do 5-10 reps with each leg.

5 Heel Dips This is an exercise for the calves and it s used to prevent and rehabilitate Achilles tendinosis. Although heel dips strengthen calves, their main benefit derives from creating movement within the tendons themselves (cells rubbing against cells). 1. Use the balls of your feet to balance on a platform or step with your heels extending over the edge. Use a chair or other sturdy support for balance. Put all of your weight on one foot and slowly lower the heel of that foot through its full range of motion. 2. Use both feet to rise back up, then repeat. The benefit from this exercise doesn t come from rising on your toes; it comes from slowly lowering your heel. Start with 2-5 reps for each foot, then build up to As an alternative for beginners (or for runners who are experiencing pain at the heel rather than in the mid-range of the Achilles tendon), perform heel dips on a flat surface. For

6 treating tendinosis, perform 3 sets of 15 reps (each heel) up to twice per day, up to three months; add weight (a backpack or weights) as your strength increases. Daydreamer There s no better way to release tension in your lower back than to spend a few minutes in the daydreamer position. This is a great way to finish your post-run injury prevention routine! 1. Lie on your back with your arms out to the side, hands at approximately waist level, with your lower legs and feet propped on a chair. Keep a 90 degrees bend in your knees and try to prop your feet so that they don t roll outward. Take slow, deep breaths while relaxing. Don t do anything else. Hold for 5-10 minutes. Aaaaaaaaahhh!!!