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At Home Physical Therapy For Runners

Last updated: June 8, 2022

If you are a runner, you know the importance of taking care of your body. Running can be hard on your joints and muscles, so it is important to do some physical therapy exercises every day.

In this blog post, we will teach you some simple exercises that you can do at home to keep your body healthy and pain-free. We will also give you tips on how to stay healthy when running, and how to prevent injuries from occurring.

Cross country runners need good sources of carbohydrates, protein, and healthy fats. They should focus on eating whole, unprocessed foods as much as possible.

Walking Lunges

Walking lunges can help build the muscles around your knees and improve your range of motion.

Start by standing with your feet together and your hands on your hips. Step forward with your right leg, keeping your left leg straight behind you. Bend your right knee so that it is at a 90-degree angle, and lower your body until both of your knees are at 90 degrees. Make sure that your right knee does not go past your right ankle, and that your left heel is lifted off the ground.

Push off with your right leg to return to the starting position, and then repeat with your left leg. Do this about 3 times a week to build up muscle with around 3 sets of 10 reps for each leg.

Trigger Point

The idea of the trigger point is a lot like the foam roller. You want to massage out different trigger points in your body to relieve pain.

The only difference is that instead of a large roller that stretches across your body, you'll want to use a small item that digs into a specific point.

You can use a tennis ball, lacrosse ball, or even your own fingers to massage out the trigger point.

The best way to find the trigger point is to slowly move around until you feel a tender spot. Once you find the tender spot, apply pressure and hold for 30 seconds.


Deadlifts will help strengthen what are often the weaker points of a runner's legs, the hamstrings.

Weak hamstrings will often lead to pulled muscles and can be one of the most common injuries for runners.

To do a deadlift, start by standing with your feet shoulder-width apart. Slowly bend at your knees, keeping your back straight, until you are able to grab the barbell with your hands shoulder-width apart.

Once you have a firm grip on the barbell, lift it straight up, keeping your back and legs straight. Slowly lower the barbell back down to the starting position.

Do this exercise about three times a week to build up strength in your hamstrings. Start with around three sets of five reps and work your way up from there.

Hip Flexor

The hip flexor is important for extending the range of motion in your hips. This is especially important for runners, as it can help prevent injuries.

When you have tight hips your legs don't get the extension they need in the back of a runner's stride so the muscles around your hips need to work even harder to get the foot to come forward.

To stretch your hip flexor, you will need to lie on your back with one leg extended and the other bent at the knee. Slowly raise your extended leg until you feel a stretch in your hip. Hold this position for 30 seconds before switching legs.


One of the biggest problems with runner injuries is the imbalance in form and strength between the individual leg muscles.

Most runners end up having tight quads but very weak hamstrings and glutes. Squats can help you build both strength and form in your lower body so that you can avoid injury.

When squatting, be sure to keep your knees behind your toes and lower yourself down slowly. If you have weak quads, start with just bodyweight squats and progress to holding dumbbells or a barbell as you get stronger.

Side Lunges

Runners are often always moving in the same direction, forward. They don't have the opportunity to stretch out other parts of their body that might get tight from all the repetitive motion.

That's where side lunges come in. Side lunges help to stretch out your abductor and adductor muscles, which are located on the sides of your hips. These muscles can often get tight from all the forward movement, so it is important to stretch them out.

To do a side lunge, start by standing with your feet together. Step out to the right with your right leg and lower yourself down into a lunge. Be sure to keep your left leg straight and your right knee behind your toes. Push off with your right leg to return to the starting position and repeat on the other side.

The Foam Roll

Foam rollers aren't expensive but they can have a significant impact on your health and recovery.

The concept is simple, when you roll on the foam roller it helps to massage your muscles and release knots or trigger points.

This can help to improve your range of motion, reduce pain, and prevent injuries.

If you are a runner, it's recommended that you foam roll every day. You can do this before or after your run, or even during your warm-up or cool-down.

Give yourself a good 5 minutes for each area you want to roll out, any longer and you could trigger an injury.


What is the fastest way to recover from a running injury?

In order to help speed up the healing process, you should include resting, icing the injured area, and taking over-the-counter pain medications as needed. Also, make sure you have a good pair of running shoes.

What are the best ways to reduce pain in runners?

First, make sure that you are stretching and foam rolling regularly. This will help to keep your muscles loose and prevent them from getting tight. Secondly, make sure that you are doing strength training exercises for your lower body.

What is good nutrition for cross country runners?

Cross country runners need good sources of carbohydrates, protein, and healthy fats. They should focus on eating whole, unprocessed foods as much as possible.

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