Identify the Problem
Find out what’s exactly going on with you. Go through and learn the key exercises to start the healing process and get some hands on treatment so you can feel better right away!
Get a Plan (Fix the problem)
Address underlying weak links. Improve strength, flexibility and biomechanics.
Enjoy the Activities You Love
Get Stronger, more resilient and continue doing the activities you love
Lets Keep it Simple!
Most runners get fixated on the idea they need to stretch more and wear the fanciest shoes. These misconceptions are based on the hypotheses stretching and shoes can change the way you move and reduce injuries. Unfortunately, shoes and stretching do not affect injury rates despite much study.
I want to point you in a better informed direction based in science and best practices. It is my mission build stronger, healthier and happier humans. I believe this starts with small investments in our well-being like showing up to run, lift or foam roll a few times a week.
Personal bests and injury free seasons are made in the months leading up to race day Let us help you put in the work. Runner’s who consistently lift weights, and emphasize mobility can reduce their injuries by 85%! Below are the links to common exercises as well as a regressions and progressions for movers of all levels.
During our workshop, we did exercises to test your top 3 running muscle groups: the calves, quads and lateral hips. Below you will find the videos for the testing exercises as well as scalable options if the exercise was “easy”, “shaky/hard” or “difficult to complete". This will help you build strength, restore symmetry, and reduce your risk of injury.
Calves:
Test: Single Leg Heel Raise
“Easy”: Heel Raise with Foot on Step holding weights in hands or overhead
“Shaky/hard”: Single Leg Heel Raise
“Difficult to complete”: Double leg heel raises
Lateral Hip/Glute Medius- Planks
Test: Side Plank
“Easy”: Farmer’s March, or Side Plank with Hip Lift
“Shaky/hard”: Side Plank or Lateral Slide Holds
“Difficult to complete”: Side Plank From Knees
Lateral Hip/Glute Medius- Bridges
Test: Bridge with SLR
“Easy”: Feet Elevated Bridges or Single Leg Bridge
“Shaky/hard”: Bridge with March or Bridge with SLR
“Difficult to complete”: Offset Bridges
Quads- Squats
“Easy”: Bulgarian Split Squat (add weight)
“Shaky/Hard”: Split Squat or Reverse Lunge or Single leg Squat Modifications
“Difficult to complete”: Lateral Slide or Single Leg Squat with Reach
Implementation of Strength.
Best performed 2 to 3 times a week unless in peak season then could drop to 1 to 2 times a week. Some folks couple the strength workout on the same day as their harder sessions so they can use the recovery days recoup from both workouts; whereas others prefer to do it on the easier days when they have move energy.
Choose 1 exercise from each muscle category.
If it’s a holding type exercise begin by holding for 15 seconds for 3 rounds then progress by 5 to 10 seconds each week. The goal for most of the these types of exercise is to hold for 60 seconds.
If it’s a repetition type exercise begin with 8 repetitions for 2 rounds then progress to 3 sets of 8 after 1 to 2 weeks. Afterwards, add 2 reps each week until you can complete 3 rounds of 15. However if using weight, then perform 3 rounds of 6 to 8 repetitions and add 2 to 5 lbs. a week.
Every 4 to 8 weeks, perform the test again to see if you are making progress.
Extra, Extra!
In addition, I have included a blog regarding best strategies to improve your running form to be able to land softer and more well aligned.
Here are 2 podcasts featuring Joe. Both discuss running and his physical therapy experience: The Passionate Runner and The Active Mom Post Partum Podcast