March 2013 Newsletter

 
 
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
  • Stability of medial arches of the feet
  • Stability of the knees
  • Strength of the hamstrings
  • Mobility of the hips
  • Stability of the core

Ankle Mobility/Medial Arch Stability

  • Alphabet Drill
    • Stand on one foot and “draw” the alphabet with the other foot in large block letters
    • Perform on each foot
 
Knee stability/Hamstring strength
  • Hip Lift
    •  Hips, knees, and ankles bent to 90°
    • Press heels into bench and raise hips approximately 4 inches
  
 
 
Hip Mobility
  • 1-leg Squat
    •  Keep chest high and squat down by “sitting back” with the hips
    • Squat down until the thigh is parallel to the ground
 
 
Core Stability
  • Plank
    • Maintain neutral spine
    • 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. 

 
 
 
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