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Workouts for Common Runner Injuries

When I was in the 4th grade, I used to walk about a block away from home to catch the bus. (This was back in the day–and it was totally okay to walk a block away from home without any worry from your parents) Our bus was unpredictable — sometimes it was super early, some days it was super late, and some days it didn’t show up.

To pass the time while we waited for the bus, one of the girls would pack a jump rope and we’d jump double dutch every single day without fail. We’d teach each other new tricks and pretty much just have a great time.

One day it was raining, we didn’t care, we jumped anyway (I was a smart fourth grader, really I was). I slipped on a wet spot and sprained my ankle pretty severely. To this day, 25 years late, my ankle has never been right. If I run too long, or even if the weather is off (I swear my ankle has a memory and it remembers whenever it gets even a little bit wet outside!) I feel twinges of pain.

Here are a few exercises that are great for a sprained ankle (I am NOT a doctor but these are really helpful for ME):

  1. These upper body workouts! This is a really good excuse to get buff arms! 🙂
  2. Calf Raises: These should be done as long as you are able to put weight on the ankle

Range of motion exercises from WebMD:

  • Trace the alphabet with your toe, which encourages ankle movement in all directions. Trace the alphabet 1 to 3 times.
  • Sit in a chair with your foot flat on the floor. Slowly move your knee side to side while keeping your foot pressed flat. Continue for 2 to 3 minutes.

Runner Bloggers share exercise solutions for some of the most common #runner injuries! Click to Tweet

Workouts For Injuries

I am teaming up with my amazing runner blogger friends to talk about a HOST of other exercises to do for some of the most common runner injuries.

Laura @ This Runner’s Recipes

Angela @ Happy Fit Mama

Sarah @ Run Far Girl

Allie @ VITA Train 4 Life

Carly @ Fine Fit Day

We've got workouts for your most common runner injuries! @CarlyPizzani @RunfarGirl @HappyFitMama @VITATrain4Life Click to Tweet

Have you ever had a run injury? Do you remember any silly decisions from your childhood?


Wednesday 26th of April 2017

Oh man - the ankle! I hurt my left knee when I did studio photography with really heavy equipment and it's never been right. I could have years without even an ounce of pain, but then a random rainy day will make it hurt again. I know all about this!

Janine Huldie

Wednesday 26th of April 2017

It is funny what we remember from when we were younger. I never injured myself jumping rope, but for me it was roller skating. I loved it and pretty much was like Tootie from Facts of Life and lived on mine until the day I fell backwards on my butt injuring my tailbone. To this day, I still have issues from that fall. But wish I would have had a bit more knowledge how to help and heal that injury. So, I appreciate you sharing ways to help if you do hurt yourself exercising, specifically running.


Wednesday 26th of April 2017

I truly believe our bodies (and minds) remember stuff like that and let us know about it too!! I also love picturing a 4th grade you playing double dutch in the rain :-) Love this link up and I think this theme is super helpful for all runners!


Wednesday 26th of April 2017

Double dutch was all all all we did in PGH as well at the bus stop. Until the lemon twister arrived on the scene (do you remember that?!) THAT is how I screwed up my ankles. Still wobbly here at 48.