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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