Tip Tuesday
Written by Connor Ryan PT, DPT, CSCS, PRC
When it comes to running, everyone knows the importance of cross training to support our physical capacity and ability to stay consistently on the road/trails. We all know because we all have stories about what happens when we neglect our cross training…
Here are 3 moves that are particularly helpful to add to your routine.
These can be included as a part of a larger program, built into your circuit training, or they can be a great addition to your pre-run routine.
#1 Bear plank
The Bear plank is a great exercise that loads the shoulder blades, abs, and quads and can be a particularly great move for posture. Start by performing this for 3 rounds and for 30 seconds. Strengthen this skill by working to hold for up to a minute.
You want to push through a full hand, stay long through the spine, and take deep breaths throughout the repetition. Bear position can be particularly helpful compared to a standard plank because it is easier to feel the abdominals without recruiting the low back muscles with a concentric (shortening) strategy à (anterior pelvic tilt) which can be a major culprit to losing hip motion necessary for healthy running.
#2 The Split Squat Isometric hold
The Split Squat Iso can be a fantastic entry point to generate prerequisite strength and capacity while honing in on very important skill components such as weight distribution, foot contact and meticulous pressure through the entire front foot. This maximizes muscle activity and balances out the contributions of glute, hamstrings, quads, and lower limb musculature within the muscular concert. In addition, isometric holds are a great way of loading the quad tendon in a way that can prevent/assist in tendon health, recovery and even rehab a tendinopathy.
PRO TIPS:
Tendinopathy requires progressive loading to decrease symptoms and improve tendon strength. If we choose rest is the fix we will be frustrated with the results and stagnation of progress.
Barefoot can be a great way to refine the pressure through the full foot. Shoes can make it hard for us to feel our whole foot and will dampen muscular activity/overemphasize quads.
#3 Foam Roller Hamstring Bridge
Hamstrings are on the other side of the pulley system interacting with the quads. The ability for you to recruit the hamstrings readily and their capacity is vital to balancing out stiffness in the quads and will help keep the knee joint healthy and decrease patella compression in the groove it sits in. Hamstrings are also an unsung hero for protecting the SI joints and are a play a major role in posture in the battle against gravity.
PRO TIP:
Start with a slight scoop of your “tail” as to lengthen your low back instead of recruiting your low back in concentric (shortening) manner. You should feel hamstrings primarily and potentially some abdominal activity NOT your low back musculature with this move.
This will not only protect your back but give you a better shot at getting quality Hamstring activity that will contribute to hip and knee health rather than contribute to its demise.
For help with your physical therapy and performance needs or inquiries about how Proactivity PT can help you, please reach out to Dr. Connor Ryan at proactivitypt@gmail.com