10min FOAM ROLL FOR RUNNERS | PRE / POST RUN FOAM ROLLER EXERCISES

LUNGE MATRIX

LEG SWINGS

WALL ANKLE MOBILIZATION 

ACTIVE ISOLATED STRETCHING
 

GALEN'S /  DYMANIC STRETCHING 
 

IT BAND SYNDROME 3 EXERCISES
 

FIVE IT BAND EXERCISE EXAMPLES

30 SECOND IT BAND REFRESHER CLIP

HAMSTRING / LOWER BACK STRETCH  (5 min stretch, can hold cell phone at same time)
 

SAM PHASE 3 EASY 

SAM PHASE 3 HARD

PLANTAR FASCIITIS RELIEF (Pain Near the Balls of Your Feet?)

REHAB SPRAINED ANKLE 4 EXERCISES
 

LATERAL HIP PAIN RELIEVE 3 EXERCISES (GLUTEAL TENDINOPATHY)

ANTERIOR SHIN SPLINTS EXERCISES

HOW CROSS COUNTRY MEETS ARE SCORED