As a runner and coach in both high school and college, I understand the frustration of having an injury. Many athletes lack knowledge in anatomy, biomechanics, and injury management. My experience as a physical therapist, a fellow of applied functional science, and a strength and conditioning specialist, allows me to help other runners be more educated about their body. This blog is designed to educate runners on basic anatomy, various injuries, and exercises with the focus in 3 dimensions.
I finally started doing what I have been intending on doing for a few years... Instagram Lives.
Here's a recorded session on my favorite lunges and squats. It starts with a few minutes of how to self massage to de-stress. If you want more details check out my last post titled Self Relaxation.
Here's the exercises that I went over:
1) Lunge with Overhead Reach2) Throwing Squat3) Twisting Squat4) Curtsy Lunges5) Lunge and Reach
Learning how to relax can be difficult at times when there are so many things going on. However, it is important to learn how to relax and engage the parasympathetic nervous system ( rest and digest). Your parasympathetic nervous system CONTROLS the sympathetic nervous system ( fight or flight). When there is too much sympathetic nervous system activity, a long list of unwanted side effects can occur such as digestive dysfunction, skin disorders, and high blood pressure to name a few.
A side effect which isn't often addressed is the over activity of the sympathetic nervous system can hinder your body's ability to absorb work. The work can be manual therapy ( massage), a workout or a stretch. Your body is too busy "fighting" to absorb work.
Check out the link below to a self relaxation and stretch to improve parasympathetic nervous system activity.
This was recorded for Instagram Live, please bear through the commentating.
Grab your popcorn. Grab your snacks. This is a long one.
Everyone talks about core strength. We all know we need it, wether it's for overall health or improving performance. What does core strength really mean? How do you attain it?
After doing more research on motor development, the consensus is core strength develops from the ground up. Development of core strength from baby to child is what grants us to ability to eventually walk and run. Mastery of one position will be the foundation for the next progression. This forces the body to develop strength in these positions, in all directions, prior to the next movement. Rolling from the back to the stomach develops rotational core strength in a position which our body is most supported by the ground. It is the development of this strength which allows an infant to progress onto hands and knees ( less support) to eventually crawl, which is the next rotational challenge. Until there is appropriate amount of strength in rolling, an infant will not be able to crawl.
What does this has to do with me? An adult?
We end up being so good at walking however, with various injuries and/or pain we use compensatory strategies therefore losing foundational strength. There is a lot of social media videos showing "extreme" core exercises. You don't have to do that. You may not be ready for that.
How do you know if you're ready?
First and foremost, can you roll? I did a post on this a while back, but it's worth re-stating. Can you roll from your back to your stomach with out using momentum or ANY leg use. Start by bringing your head towards the armpit to the side you're rolling towards. Reach your arm across your body. If your upper body has the proper timing, strength and control, you will roll onto your stomach seamlessly without any leg muscle activation. If you can't roll, start your strengthening at the first exercise below. You may also just practice the initiation of rolling.
Can You Crawl?
Crawling is the next step in the developmental sequence that I like to assess. Are you able to resist rotation on your hands and knees ( in this case, feet)? In this position, your core should be able to remain level as you use opposite arm and leg to crawl forward. The core is weak and/or lacks control when your pelvis rocks up and down or side to side. In my case, shown in the video below, I have a tendency to shift to my right. Umm, it's the hip that has been bothering me for the past 10 years due to a fall. If you have trouble crawling but can roll, I suggest starting at the 2nd video. Yes, it's an "on your back" exercise. It's ok. Start at 1/4 Turkish Get Ups. A resisted rolling exercise will give you the foundational strength needed for crawling.
Exercises Starting from the Ground
The core activation should be gentle. We're looking for your muscles to be REACTIVE. You shouldn't have to think about when to turn them on. Any time you hold your breathe, the exercise is too much for the core. You definitely aren't holding your breathe while you're running. This means your core isn't activating while running. So work on core exercises while breathing.
Supine Pallof Press
This is where to start if you absolutely can not roll without the use of your legs. When you hold the cable/band from the side, it is pulling you towards the machine. You have to use your rotatory muscles to resist it. The video below shows the knee straightening alternately. However, you can induce a rotation from the bottom by alternating twisting a bent knee turning towards the ground. First, with the feet touching the ground. To progress, lift both feet so your legs are unsupported.
1/4 Turkish Get Up
This is a progression of a rolling exercise from the ground, it adds resistance and decreases the base of support. Be on your back with one knee bent, that side arm is straight and above the shoulder. Bring your legs slightly apart. As you come up, shift your weight onto your forearm then up to your hand. Keep your legs relaxed. The compensatory strategy is to push down or lift the leg up.
Onto all fours!
Once you've gotten the hang out rolling on your back you can mix in exercises on all fours.
Above is a series of core stabilization exercises in the hands and knees position. The goal is to maintain control of the core while being able to move the opposite arms and legs. This is where I'AM at. As you can see, adding a band is quite challenging.
Kneeling
Kneel to stand exercises challenges the core muscles because you are moving from a more to less stable position. The resistance should be set up on the side which the leg is forward. This position will induce a rotation in your core. Your muscles has to meet this resistance. Keeping the elbows straight will challenge the core more. For a further challenge, stand on one leg ( the leg closest to the resistance).
Knee Drivers on a Box
The last phase of core development is in standing, the least supported position. This exercise helps to generate power in the standing position and even better on one leg. Hold the cable for resistance and drive the opposite knee up which causes rotation. You body has to generate strength, unsupported, to resist the rotation.
Do you get the idea? The exercises are on a sliding scale. You don't have to perform all exercises in one category before moving on to the next. There are also subcategories of depending on assistance verse resistance. It is very complex and I had to choose the exercises I like and works best, otherwise this newsletter will be a book. It is already is a short story.
If you have read this far, you're amazing.
Questions? Comments? Or Concerns? You can always reach out at info@3-drunner.com or DM me on IG @3DRunner
