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Warmer Weather
As warmer weather approaches many will begin the transition from indoor to outdoor running. Addressing the following will help reduce the risk of running-related injuries:
Ankle Mobility/Medial Arch Stability · Alphabet Drill o Stand on one foot and “draw” the alphabet with the other foot in large block letters o Perform on each foot Knee stability/Hamstring strength
· Hip Lift o Hips, knees, and ankles bent to 90° o Press heels into bench and raise hips approximately 4 inches
 Hip Mobility
· 1-leg Squat
o Keep chest high and squat down by “sitting back” with the hips
o Squat down until the thigh is parallel to the ground
 Core Stability
· Plank
o Maintain neutral spine
o Hold for maximum time
 Exercise Prescription
· Frequency – 3 x week
· Sets – 2-3 sets
· Repetitions – 15-20 reps for movement based exercises (Alphabet Drill is performed A-Z for “reps”)
Active Performance Chiropractic focuses on the diagnosis, treatment, and rehabilitation of athletic-related injuries. Treatment is a unique blend of Active Release Techniques®, traditional chiropractic therapy, and physical rehabilitation designed to match each patient’s goals and lifestyle.  |