Move of the Month: Tendon and Ligament Warmup

by GRP Biathlete Kelsey Dickinson

What a fall! Now that we’re well into stick season you might find yourself as eagerly anticipating snow as much as I am. Here are a couple moves that you can use in your warmup for whatever activity you enjoy doing in the shoulder season to make sure you are keeping important tendons and ligaments in your legs supple and ready to rock! These two moves are inspired by Heather Coyle and Michele Miller at Halfmoon Movement and Healing Arts. Check out their awesome group Pilates and Taiji classes! 

Ankle Rolls

Start with 6 ankle rolls clockwise and then repeat counterclockwise. Keep your foot slightly in the air while you do this and try to balance on one leg to engage your proprioception and wake up your neurological system. 

Knee Warmup 

First place your hands on either side of your knees, with your feet close together. Do 5 rotations both clockwise and then counterclockwise. Then do 6 full knee bends, lowering as far as you can and then straightening your legs while you keep your upper body hinged forward. 

After that cup both hands and give the outside of your knees 10 good slaps. Repeat on the tops of your knees. This helps bring blood into the joints and prepare them for impact. When it is cold outside, we need to take extra care to warm up all our joints. 

Happy running (or biking, skiing, hiking, etc…)!