Below are notes from my talk on Mobility for Runners that took place on Monday January 28, 2013.
*Factors affecting flexibility: Previous and current injuries, movement mechanics, lifestyle (daily movements, sitting, sleep patterns, food, fluids)
*According to the joint by joint approach the human body’s joints alternate between mobile and stable – starting with the big toe being mobile.
*Areas most commonly injured are knee, low back, and neck/shoulder. This may be caused by a lack of mobility in the joints above and below these areas.
*Key joints to focus mobility work on to minimize the potential for injury are: ankle, hips, and tspine.
*Before going for a run perform mobility work that will improve running performance 5reps of 3-5secs. See list below.
*Post run mobility work can be done more statically and focus on longer holds between 10-30secs.
*Once mobilty has been gained you must lock it in with stability.
*Soft tissue work (RMT or SMFR) is incredibly beneficial when aiming to improve mobility and performance.
Mobility Drills we discussed: These dynamic mobility drills are a great way to prepare for a run or any training session
*Seated Hip Series: Windshield Wipers and Stretch Wave
*Half Kneel Hip Flexor Stretch… move lead foot around the clock face to find the right spot for you
*Knee Wall Touch (keep heel down as you push knee in to wall)
*Toe touch progressions (Toes up, Toes Down, Feet Flat)
Stretching/Flexibility/Mobility programs are highly dependant on individual bodies, to build the most effective program for yourself please don’t hesitate to contact me to book an assessment and get started with our highly successful Building Blocks Program.