Dear Doc,
I am doing my first mud run and I am nervous about injuring myself. I have a history of rolling my ankles and I want to nurse a post-race beer instead of a sprain. Any recommendations?
Hyper-mobily yours,
D.P
Topsail Island, N.C.
Dear D.P.,
Stability and strength are two very important aspects of training for a race on unstable surfaces. People often think balance is the only thing that controls stability, but research has shown us that strong ankles can still sustain sprains if the athlete has a weak core, hips or both. To prepare for this race I would practice a couple of things:
- Pure balance: Can you balance on one leg with your eyes open for 30 seconds? If so, find a safe spot and try it with your eyes closed. Once you master that, progress to an uneven surface with your eyes open and then closed.
- Strong hips and core: I have discussed in previous articles ways to strengthen hips and core. The bridge and running man are the two best “bang for your buck” hip exercises, whereas planks and V-holds target the core. If you’re looking for even more ways to get strong, look through the Endurance archives and find a routine that works for you. Elizatbeth Towe’s “Core Corner” always has some great stuff!
- Strengthen in multiple planes: Since you’ll be moving in all sorts of directions during your race, it is wise to train the same way. A great exercise that incorporates balance and strengthening in multiple planes is the lunge on a Bosu ball. Rest one foot on top of the ball. Step forward with the other, then return to the starting position. Next, try stepping to the side, and finally backward. The leg on the Bosu gets stronger because it has to stabilize the body while the lunging leg’s glute feels the burn in multiple directions. See picture for more info.
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Shefali Christopher PT, DPT, SCS, LAT, ATC works for Proaxis Therapy at Southpoint and Carrboro. Her experience with mud is currently limited to scrubbing it off her 15-month-old son after he romps around in the back yard with his two dogs.
