This Happy Low Back Routine video is only 3 minutes but represents all of the very best research I've read on low back pain-- pain that stems from diaphragm weakness, altered recruitment of the multifidus, hip abductor weakness, poor core proprioception, how to change the pain messages to the central nervous system and then all … Continue reading Happy Low Back Routine
ElliptiGO Riding and Hip Strength
I want to share an interesting story about hip strength for anyone who is considering purchasing an ElliptiGO. I saw my mentor recently for a check-in. He's a world-class chiropractic physician and specializes in biomechanics/running injuries. He and I both measure hip strength using a dynamometer (we are looking for a specific strength/body weight ratio) … Continue reading ElliptiGO Riding and Hip Strength
How to avoid slowing down as a master’s runner.
There is an inevitable slow down that occurs with an aging runner. Many runners want to know how to slow this process. Here are my recommendations! 1) Lift Heavy. After age 35, we start to lose muscle mass with the most significant loss occurring after age 50. Once it's gone, it's not coming back. I … Continue reading How to avoid slowing down as a master’s runner.
Runners! Now that I've been working with muscle oxygen sensors for nine months, I'm becoming more interested in using them to guide training sessions. I'm currently doing a little of this work with local runners but would love to have more runners come in for data-driven interval training. When I use the sensors to identify … Continue reading What’s Next
5-1-5 Clinic Dates!
(Update! This clinic is full.) Hi everyone! By popular demand, I have added another weekend 5-1-5 clinic on Sunday November 3. Appointment times are 9 AM, 10:30 AM, 12:30 PM, 2 PM and 3:30 PM. Send me a message if you would like one of the appointments: firstname.lastname@example.org. What is a 5-1-5? I am monitoring … Continue reading 5-1-5 Clinic Dates!
Muscle Oxygen Monitoring
Practicing with the Moxy Sensors in the gym!
Before and After
I don’t always make my runners run with their legs tied but today I worked with an athlete who saw immediate results using this technique. I use this gait retraining tool to correct 1) crossover gait pattern 2) valgus knee collapse and 3) training hip muscles to fire throughout the gait cycle. This runner suffers … Continue reading Before and After
Twisting Knee and Weak Abductors
This is a gait retraining tool I’ve been using with runners in my garage. This runner has weak abductors but she is weakest on her right. In the first video, just before she hits the ground, her right knee twists. Can you see the difference from her left knee? In the second video, I have … Continue reading Twisting Knee and Weak Abductors
Running-Specific Hip Strengthening
This hip strengthening exercise is a perfect complement to targeted hip work (like side-lying leg lifts.) This is a favorite exercise to give athletes with hip weakness or strong hip muscles that don’t fire because it teaches your body to properly fire the hip muscles while building strength in a running-specific angle. How it works: … Continue reading Running-Specific Hip Strengthening
Contract-Relax Muscle Energy Stretches
Runners often ask, should I stretch? I cannot answer that for you without looking at your muscle length. Only a problematic, tight muscle truly needs to be stretched, otherwise you are better off spending time on mobility and rolling. However, if a tight muscle is noted by your therapist or trainer, this approach is an … Continue reading Contract-Relax Muscle Energy Stretches