Fixing Broken Runners, Part III: The Reckoning

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The exercises Mike does ;

Foor foot stability:

- Balancing on one leg (increases activity of muscles in foot).
- Heel and toe touches (back and forth) on a rocker board with the board aligned 45 degrees (both ways) relative to straight ahead.

For hip stability:
- Clamshells to strengthen the gluteals.
- Standing hip hike.
- Single leg dead lift.
- squats on the rocker board

For tissue mobility:
- Kneeling hip flexor stretch.
- Hamstring stretch on back in doorway.
- Rolling golfball under plantar fascia.
- Calf stretch with towel under big toe.

For running form (practiced during running):
- Work on increasing cadence to 90 rpm.
- Think about dropping chest forward to put even weight over the forefoot and rearfoot.

RUNNING INJURIES, SCIATICA AND GOOD POSTURE

After visiting my Chiropractor yesterday for a recurring sciatic problem I've decided to review my core workout sessions.
looking at my race photo's at the 22 mile mark in the Langdale Mountain Marathon made me realize how bad my hips drop and rotate, making my feet land pointing inwards and sending a torquing action up my legs, hips and back.
As a qualified fitness instructor it's easy to see poor technique and posture in someone else but without photo's and even better video's of oneself it's not always easy to see my own faults.
Of course pain is always a good indicator that your doing something wrong.
Here is a great exercise to improve pelvis alinement and strengthen the important glut muscles.
The next video gives good instruction on exercises to strengthen the Hips.


Here are some awesome video's fromTrigger Point Performance
Note; most of these excercises can done with a dogs rubber ball [ no need for expensive equipment
Release your strength using the TP Massage ball to free the piriformis muscle. This small synergist is an external hip rotator and abductor that when overworked can develop trigger points, leading to altered biomechanics and loss of performance. Injuries associated with the piriformis muscle include: piriformis syndrome, sciatica, hamstring dysfunction, and gluteal and low back pain. After addressing the piriformis, we will then lengthen and strengthen with knee hugs and GRID bridge marches to take advantage of the new range of motion while strengthening the hips and core.



CHECK OUTTrigger Point Performance HERE