https://www.ncbi.nlm.nih.gov/books/NBK561509/

Areas to Strengthen:

Exercises:

• Side leg raises
• Side-lying clam
• Straight leg raises
• Sitting leg extension
• Wall Sits
• Squats
• Steps ups

https://health.clevelandclinic.org/patellar-tendonitis-exercises-stretches/

Areas to Strengthen: glutes, hamstrings, quads, and calves

Exercises:

• Hamstring Sretch
• Calf Stretch
• Kneeling hip flexor stretch
• Straight leg raise
• Squat/Wall slides
• Step ups

https://www.lancastergeneralhealth.org/healthwise-library/condition-categories/bones-joints-muscles?lang=en-us&DocumentId=uh2071

Areas to Strengthen:

Exercises:

• Quad Sets
• Straight-Leg Raise to the Front
• Straight-Leg Raise to the Back
• Hamstring Curls
• Heel Raises
• Heel dig bridging
• Shallow standing knee bends

https://www.yourphysio.org.uk/condition-directory/anterior-knee-pain/

Areas to Strengthen: Quads Exercises:

• Static Quadriceps contraction lying
• Inner range quadriceps sitting
• Half wall squat
• Lumbar Bridge

https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.medial-collateral-ligament-sprain-rehab-exercises.bo1710

Areas to Strengthen: Exercises:

• Knee flexion with heel slide
• Heel slides on wall
• Quad sets
• Short-arc quad
• Straight-leg raises to the front
• Hamstring set (heel dig)
• Hip adduction
• Hip abduction
• Lateral step-up
• Wall squats with ball

https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/rehabilitation-protocol-for-achilles-tendinitis.pdf

Areas to Strengthen:

Exercises:

• Ankle Plantar Flexion
• Ankle Eversion
• Ankle Dorsiflexion
• Ankle Inversion
• Tilt Board Stretch
• Calf Stretch
• Dorsiflexion Stretch
• Toe Raises
• Single Leg Balancing

https://www.ssmc.com.au/for-patients/ankle-exercises.html

Areas to Strengthen:

Exercises:

• Calf Stretch
• Heel Stretch
• Front of Shin Push Out - Band
• Front of Shin Push In - Band
• Inner Shin - Band
• Front of Shin - Band
• Balance Exercises

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/ https://www.running-physio.com/exercises-for-medial-tibial-stress-syndrome-aka-shin-splints/

Areas to Strengthen: Truceps surae, hamstring, quads, core, hip, pelvis

Exercises:

• Step Ups
• Soleus squat
• Bent leg calf raises
• Single leg soleus bridge
• Hip hitches
• Claf raises
• Side lying leg lift

Areas to Strengthen:

Exercises:

https://www.bidmc.org/-/media/files/beth-israel-org/sports-med/14-posterior-tibialis-exercises-092809.pdf

Areas to Strengthen:

Exercises:

• Foot pull with towel - knee straight and bent
• Calf Stretch - knee straight and bent
• Band pull with foot - both towards and away from body
• Horizontal seated band pulls - away and towards body
• Towel scrunches
• Seated Heel raises
• Seated toe raises
• Calf Raises
• Balance Exercises
• Toe Walks

https://www.pogophysio.com.au/blog/how-to-rehab-calf-strains-in-runners/

Areas to Strengthen:

Exercises:

• Standing calf raises double leg
• Standing calf raises single leg
• Soleus wall sits
• Toe Taps
• Toe Walks
• Double leg jumps
• Forward hops double leg
• Skipping

Areas to Strengthen:

Exercises:

https://www.loyolamedicine.org/about-us/blog/best-exercises-for-plantar-fasciitis

Areas to Strengthen:

Exercises:

• Rolling Foot
• Towel Scrunch
• Toe pull
• Foot Stretch
• Calf Stretch
• Object pick up

Areas to Strengthen:

Exercises:

Areas to Strengthen:

Exercises:

Areas to Strengthen:

Exercises:

Areas to Strengthen:

Exercises:

https://hhma.org/healthadvisor/aha-xgluteal-art/

Areas to Strengthen: Exercises:

• Single Knee to Chest
• Gluteal stretch
• Gluteal Sets
• Quad hip extension
• Resisted Hip Extension
• Resisted hip abduction
• Lunge

https://e3rehab.com/blog/adductorstrainrehab/

Areas to Strengthen: Hips, hamstrings, calves, core Exercises:

• Leg swings - Forward and Backwards
• Leg swings - side to side abduction and adduction
• Hip cirlces
• Resisted Trunk Rotation
• Single Leg extension and flexion - basically stationary step up

https://www.sportsinjuryclinic.net/sport-injuries/knee-pain/anterior-knee-pain/quadriceps-tendonitis-exercises

Areas to Strengthen:

• Quad Stretch
• Hip Flexor
• Static Contractions
• Double Leg Drops

Exercises:

Areas to Strengthen:

Exercises:

https://www.physio-pedia.com/Quadriceps_Muscle_Strain

Areas to Strengthen:

Exercises:

• Quad Stretch
• Hip Flexor
• Quad contractions
• Full Arc quad contractions - elevate at knee so larger range of contraction
• Straight Leg Raises
• Wall squats
• Step Ups

Areas to Strengthen:

Exercises:

https://www.runnersworld.com/training/a20844691/6-exercises-that-help-your-lower-back-pain/

Areas to Strengthen: Back, Core, Hips, Glutes Exercises:

• Planks
• Stability Ball Back Extension
• Stability Ball Pike
• Stability Ball Reverse Leg Raise
• Glute Bridge
• Superman/Locust Pose

Nicolas Kakouris, Numan Yener, Daniel T.P. Fong, A systematic review of running-related musculoskeletal injuries in runners, Journal of Sport and Health Science, Volume 10, Issue 5, 2021, Pages 513-522, ISSN 2095-2546, https://doi.org/10.1016/j.jshs.2021.04.001.