How To Train The Small Muscles That Support Joints

In this episode, we discuss a topic that seldom gets the attention it deserves. I’m referring to the small muscles and ligaments that support healthy joint function. 

Unexpected pain when running makes us aware of these tissues. This is usually during the latter stages of a race or workout when weaknesses tend to surface.

The following exercises will activate and strengthen the small muscles that support joints.

#1. Lateral Weighted Sled Pulls

In Episode 13 we discussed reverse sled pulls, an invaluable exercise for building the muscles and ligaments that counterbalance our normal running muscles. It’s also safe for rehabbing injuries. Since you are pulling dead weight, it’s nearly impossible to exceed your limits. 

As a runner, you may be familiar with Carioca footwork drills. Basketball, soccer and football players practice it refine the lateral movement agility skill heir sport demands. Consider combining this technique with lateral weighted sled pulls. 

How to perform lateral weighted sled pulls.

How to perform Carioca drillls. 

#2. Mobility Boards

A few years ago, I purchased a running specific mobility board called the Mobo – which is short for mobility board. It was invented by Jay Dicharry, a well-known physical therapist. I’ll link to it in the show notes. 

It has a cut-out section into which you insert all your toes except the big toe. This allows for isolating the big toe to train the stability tripod comprised of the big toe, heel, and the ball of the foot.

#3. Cossack Squats

Cossack squatrs are a classic exercise with lateral movement that challenges the large and small muscles. 

With any squat, deeper is more challenging. For Cossack squats, deeper also increases the lateral tension on small muscles up and down the leg. A supported version is part of my pre-run routine. 

How to perform Cossack squats. 

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Thanks so much for joining me today. Be safe out there and enjoy your next run!