Running Rehabilitation - Dr. Manu Bora
26 Nov 2025
🏃♂️ PART 1: PRE-RUN WARM-UP (THE MOST DETAILED VERSION ONLINE)
Warm-up must follow: Activation → Mobility → Neuromuscular Priming → Slow Progression.
This is the exact structure used by elite marathoners in Kenya, Ethiopia & Japan.
1️⃣ GLUTE ACTIVATION (3–4 minutes)
Glute medius + glute maximus activation reduces knee valgus, patella tilt & IT band friction.
(A) Glute Bridges — 20–25 reps
- How to do: Lie on back, feet hip-width. Lift hips slowly (2 sec), squeeze glutes at top (1 sec), lower slowly (3 sec).
- Benefits: Improves hip extension (reduces quad overuse), corrects anterior pelvic tilt, maintains stride mechanics.
- Research: Journal of Strength & Conditioning Research (Schache et al., 2014) — Weak glute medius = IT Band Syndrome + patella maltracking.
(B) Clamshells with Loop Band — 20 each side
- How to do: Lie sideways, knees bent at 45°. Lift knee without rotating hips.
- Benefits: Stabilizes pelvis, prevents hip drop, improves knee alignment.
(C) Monster Walks — 15 steps each direction
- Purpose: Prepares runners for lateral stability and strengthens VMO indirectly.
2️⃣ VMO (Vastus Medialis Oblique) ACTIVATION (2 minutes)
Critical for runners with patella tilt, maltracking, chondromalacia.
(A) Terminal Knee Extensions (TKE) — 20 reps
- How: Use resistance band. Slight bend → full extension. Focus on squeezing inner quad.
- Research: JOSPT, Heiderscheit 2018 — Weak VMO = early patella drift → pain.
(B) Short Arc Quads — 20 reps
- How: Place foam roller under knee. Lift foot to extend leg fully. Hold 1 sec.
- Benefits: Immediate improvement in patella tracking, reduces clicking.
3️⃣ ECCENTRIC PREP (2 minutes)
Eccentric = the phase where muscle lengthens under load. Elite runners have strong eccentrics.
(A) Nordic Hamstring (Half Range) — 5 reps
- Research: Scandinavian Journal of Med & Sci in Sports, Hirose 2015 — Eccentric training reduces patella pain by 65%.
- Benefits: Prevents hamstring pulls, improves stride deceleration.
(B) Eccentric Decline Squat — 10 slow reps
- How: Use decline board/wedge. Go down in 4 seconds, come up in 1–2 seconds.
- Benefits: Targets VMO strongly, reduces patellofemoral compression.
4️⃣ DYNAMIC MOBILITY (1–2 minutes)
Do NOT stretch statically pre-run.
- (A) Ankle Dorsiflexion Mobilization (30 sec): Better dorsiflexion = better stride → less knee stress.
- (B) Hip Flexor Pulses (20 reps/side): Prevents anterior pelvic tilt while running.
- (C) Torso Rotation Swings (20 reps): Improves spinal rotation → reduces lower back loading.
🏃♂️ PART 2: POST-RUN COOLDOWN (MORE DETAILED)
| Step | Action | Research / Benefit |
|---|---|---|
| 1️⃣ Walk | 90–120 seconds | Brings heart rate down gradually. |
| 2️⃣ Stretches | Hold 30 seconds each: Hamstrings, Glutes, IT Band, Hip Flexor, Calf, Adductor |
Sports Medicine (2002): Stretching reduces next-day stiffness. |
| 3️⃣ Foam Rolling | 1 min each: Quads, IT band (light), Hamstring, Calf |
Journal of Athletic Training (2015): Improves ROM & reduces DOMS. |
🏋️♀️ PART 3: WEEKLY STRENGTH SCHEDULE (WITH BIOMECHANICS)
Strength corrects the imbalances that running creates.
| Day | Exercises | Biomechanics / Benefit |
|---|---|---|
| DAY 1: Lower Body Power + Form |
• Goblet Squats (3×12) • Romanian Deadlift (3×12) • Bulgarian Split Squat (3×10 each) • Calf Raises (Slow eccentric) (3×15) • Lateral Band Walk (3×20 steps) |
Improves knee shock absorption → reduces cumulative cartilage trauma. |
| DAY 2: Eccentric + Glute Day |
• Eccentric Single-Leg Squat (3×8) • Nordic Hamstring (3×5) • Hip Thrust (3×12) • Reverse Lunges (3×12) • Side Plank (2×45 sec) |
Focuses on lengthening muscle under load to prevent injuries. |
| DAY 3: Core + Mobility Day |
• Dead Bug (3×12) • Bird Dog (3×12) • Pallof Press (3×10) • T-Spine Mobility (3 min) • Ankle Mobility (3 min) |
Spine Journal (McGill, 2010): Core stability reduces lower limb overload. |
💊 PART 4: SUPPLEMENTS (WITH DOSES + BENEFITS + RESEARCH)
(General wellness ranges only – not medical prescription)
🌟 LONGEVITY PACK (Reverse Clinics)
| Supplement | Timing & Dose | Benefits & Research |
|---|---|---|
| 1️⃣ NMN / NAD+ | Morning (empty stomach) 250–500 mg |
Boosts mitochondrial ATP, faster recovery, improves endurance. Nature Aging (2022): Improves aerobic capacity. |
| 2️⃣ ALA (Alpha Lipoic Acid) | With Lunch 100–300 mg |
Reduces oxidative damage after long runs. Diabetes Care (1999): Reduces oxidative stress. |
| 3️⃣ Quercetin + Bromelain + Vit C | Post-run (after meal) Quercetin 250–500 mg |
Anti-inflammatory, reduces DOMS, improves VO2 max. Journal of Sports Science (2015). |
🌟 WEIGHT MANAGEMENT PACK (Reverse Clinics)
| Supplement | Timing | Benefits & Research |
|---|---|---|
| 4️⃣ EGCG (Green Tea Extract) | Afternoon or Pre-run | Fat oxidation & metabolism. AJCN (2011). |
| 5️⃣ Cinnamon + Chromium | After Lunch | Stable energy, reduced sugar crashes. J. Diabetes Research (2015). |
| 6️⃣ Policosanol + Garlic + L-Arginine | Night (after dinner) | Better blood flow, improved endurance. Nutrients (2017). |
🌟 INDIVIDUAL SUPPLEMENTS
- Creatine Monohydrate (3–5g): Post-run. More power in sprints, faster recovery.
- Moringa + Curcumin: Morning. Reduces inflammation.
- Shilajeet + Ashwagandha: Evening. Strength & testosterone support.
- Magnesium Complex (200–400mg): Nightly. Better sleep, reduced cramps.
- Omega-3 + B12: With lunch. Joint lubrication, heart health.
- Pre + Probiotic: Empty stomach. Better digestion, less bloating.
- Collagen: Once daily. Joint hydration & cartilage recovery.
