Injury Prevention part 2

I usually do these after my post run stretching, do whatever works for you!
I do all of these about 10-20 times each.
Prevent plantar faciitis:
Starting position- simply point your foot down ( not your toes)

Next I roll my tired feet on a tennis ball or golf ball



Next I wrap a rubberband on my toes and spred them as far as i can



Prevent Runners knee!!
I have had my fair share of runners knee- this is how i got rid of it!
I will do a weighted leg lift to strengthen my quads-


I used yo wear kineiso tape on my knees to help heal it, it works people! I rarely use it now, but you can get a role of this (its also called KT tape) at Dick's Sporting Goods for around $11.
Youtube will help you with application.


Calf raises:



Another key part to injury prevention is a good warmup before everything!
15 minutes before will help with this. Start with 5 minutes of high intensity (like high knees), 5 minutes of light stretching, and 5 minutes of light intensity ( like walking).

That is my post workout stretching and injury prevention, make sure to check out part 1 if you havent already.