Below are notes from my talk on Movestrong Mobility for Runners that took place on Wednesday March 20, 2013.
*Factors affecting mobility/flexibility: Previous and current injuries, movement mechanics (misuse, overuse, underuse), 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: Ankles, Hips, and TSpine/Shoulder Complex.
*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. Strong Movement Skills are a coordinating combination of Mobility and Stability.
*Soft tissue work (RMT or SMFR) is incredibly beneficial when aiming to improve mobility and performance.
Mobility Action Steps
*Do the RKC Standing Mobility series right before bed or right after waking up in the morning
*Place a mark on the calendar for every run that starts with mobility training, set a goal for two marks per week
*Pick a wall and everytime you walk past it do three wall knee touches and three see the wall squats
Mobility Drills we discussed: These dynamic mobility drills are a great way to prepare for a run or any training session:
*RKC Standing Mobility Series… Video coming soon
*Quadruped Series (hands and knees) – Hip rock, Camel/Cat or Spinal Floss. Lock this in with fingers and toes holds or crawling.
*Half Kneel Hip Flexor Stretch… move lead foot around the clock face to find the right spot for you. Lock this in with Half Kneeling Getups
*Knee Wall Touch (keep heel down as you push knee in to wall). Lock this in with See the Wall Squat.
*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.