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. In our workshop, I introduced you to easy methods to evaluate strength in key running muscles as well as identify biomechanical dysfunctions in running form. It is my mission build stronger, healthier and happier humans. I believe this starts with small investments in our well-beings like attending a workshop on a Saturday afternoon and showing up a few times a week to run and exercise.
Below are the links to the exercises as well as a regression and a progression from the ones we did in class together. In addition, I have included a blog regarding best strategies to improve shock absorption while running.
Calves:
Novice: Double leg heel raises
Intermediate: Heel Raise with Foot on Step
Advanced: Single Leg Heel Raise
Advanced+: Weighted double heel raises or weighted single leg heel raises
Lateral Hip:
Novice: Side Plank
Intermediate: Lateral Slide
Advanced: Farmer’s March, Side Plank with Hip Lift
Bridges
Click here to access the pdf of the workshop’s slides
References from the class