Rehabilitation drills for sprinting help you re-strengthen your leg muscles to get you back to your original running speed. In addition to speed and strength, rehabilitation drills for sprinting will increase your range of motion and flexibility, reducing the chances of re-injuring your legs.
Hip Flexor Strain
The hip flexor strain is a common sprinting injury, caused by a fast contraction in the hip flexor muscle. While the injury can force weeks of inactivity, you must do rehabilitation drills before returning to a regular sprinting regimen. Stand up straight with your knees slightly bent and arms at your side. Place a chair next to your uninjured leg. Place your hand on this side of your body down on the back of the chair for support. Lift up your injured leg, bending at the knee until your upper thigh is parallel with the ground. Hold this position for 10 seconds before relaxing. Perform three times a day, repeating until fatigued.
Hamstring Extension
This drill will help you regain range of motion in your legs following a hamstring pull or strain. Stand on the track with your knees slightly bent in a runner's stance. From here, lift your right leg up as high as you can before extending it out into a lunge. Once in this lunge, follow the same motion with your left leg. Repeat this until you have walked the distance that you normally sprint. As your leg heals, increase the speed with which you perform this drill.
Jogging With Tendonitis
A common sprinting injury is patellar tendonitis. While the injury may force you into weeks of inactivity, jogging is a necessary step in returning to full strength. Once you have restrengthened your leg without any swelling in the knee, step onto a track, sectioning off 50 yards. Try jogging for 50 yards, keeping a consistent and steady motion, making sure to be mindful of any pain or flareups. If you can jog without limping and without pain, you can move on to sprinting drills.
Quadriceps Stretching
This quadriceps stretching drill will help increase range of motion in your leg, helping you loosen up and heal your ailing quads. Stand up in front of a chair or table that comes up to your waist. Place one hand down on the table for balance and support. With your other arm, reach back, grabbing for the ankle of your injured leg. Pull up and back on your ankle until it is nearly touching your buttocks. Hold this stretch for 10 seconds before relaxing. Repeat until fatigued.
