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.
Calves:
Beginner: Double leg heel raises
Intermediate: Heel Raise with Foot on Step
Advanced: Single Leg Heel Raise
Advanced+: Heel Raise with Foot on Step holding weights in hands or overhead
Lateral Hip/Glute Medius:
Beginner: Side Plank
Intermediate: Lateral Slide
Advanced: Farmer’s March, or Side Plank with Hip Lift
Bridges
Beginner: Bridge
Intermediate Bridge with March
Advanced Bridge with SLR
Advanced+: Feet Elevated Bridges
Squats
Beginner: Body weight or Goblet Squat
Intermediate: Single leg squat to Box or Reverse Lunge
Advanced: Bulgarian Split Squat (add weight if too easy)
Sample Strength Routine.
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 quality sessions so they can use the recovery days recoup from both workouts. I personally like to perform strength sessions at the beginning of the week and ensure I have 48 hours between strength and quality sessions.
Day 1:
Goblet Squat 3 x 6-8
Bridge with March 3 x 16 total marches
Side Plank 3 x 30 seconds
Single Leg Heel Raises 3 x 12
Day 2:
Dead Lift or RDL 3 x 6-8
Reverse Lunge 3 x 6-7
Farmer’s March 3 x 30 seconds
Single Leg Heel Raises 3 x 12
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