CROSS COUNTRY

Preventative exercise plan for high school cross country runners, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Contact: Hip Flexors Glutes Quadriceps/Hamstrings Core Common Injuries: Ankle sprains Runners knee Shin Splints Stress Fractures Exercise Plan: Leg Swings - 10 with left, 10 with right (forward) - 10 with left, 10 with right (lateral) Hip Rotations - 10 slow reps left/right Calf Raises - 15 reps (2 sets) Reverse Lunges - 10 each leg (2 sets) Single Leg Squat - 5 sets each leg (2 sets) Wall Sits - 30 second hold (3 sets) Walk on toes - 10 steps (2 sets) Walk on heels - 10 steps (2 set) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #physicaltherapy #pt #sportsinjury #crosscountry