Month: September 2025

I started seeing a physiotherapist a couple months ago and he gave me a few exercises I should be doing everyday in order to progress in my running journey. I will give a detailed list of the specific exercises I will be doing, and show images and examples of what they look like. My physio told me that the main issue that results in my calf pain is my hip mobility. Below is an attached report from my first physio visit, where he assessed my running using a technology called “runeasi”, by putting a belt around my waist while I ran on a treadmill for one minute. It tracked my speed, cadence, inclination, running quality, and gave me recommendations for how to improve my running. He used this report to see what are needed working on, and based my stretches on that.

Based on this report, these are the daily exercises I will be completing that my physio gave me. I will complete each of these twice for thirty seconds, before moving on to the next one.

• Wall lunge: this is where I am kneeling on one knee, facing a wall and both hands are placed against the wall. My front foot is touching the wall and I slowly lean closer to the wall, tucking my hips in and core is tight. This is an image that my physio took of me on my first appointment, in order to see if I am doing the correct form at home. Making sure to remember to do both legs twice.

• Sitting hip rotation: this is where I sit on the ground and sway side to side with my legs both at a 90 degree angle, loosening the hips and opening up my hip flexers.
• Lunge: slowly rotating forward and back in a kneeling lunge to open hip flexers. Remembering to do both sides.
• Forward and back standing hip openers: Standing beside a wall, one hand placed on the wall for balance, opening and closing one of your hips at a time.

I will also roll out my calves daily on a foam roller in order to loosen the muscles and get rid of any tightness that is aiding in the pain.

Yes this is just week one, however keep in mind that I will be completing these alongside any other training I will be doing in the following week. It is something I won’t want to do everyday, however I know that it will benefit me in the long run.