Prevent injury: Heel walking - Women's Running

Prevent injury: Heel walking

Author: Chris Macdonald

Read Time:   |  May 15, 2014

Core strength heel walking

The Prevent injury: Heel walking exercise increases Lateral (side) strength that aims to reduce fatigue and injuries on the road. You will look like a hobbler doing this, but it will certainly prevent such hobbling once you start running!


  • Lie on your left side with your left knee bent and your right (top) leg straight.
  • Place your left elbow directly underneath your left shoulder.
  • Lift your hip off the floor to form a straight line between your shoulders, hips and knees.
  • Hold the top position and lift your right leg.
  • Lower your right leg to the floor.
  • Repeat the leg-lift position only.
  • Complete one set before changing over to the other side.

Be safe

Keep your tummy muscles tight to protect your shoulder from injury.

Chris Macdonald

Editor-at-Large, Women's Running

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