Physics...Physiology...Physical Therapy

Video: Hip strengthening exercises to enhance core stability

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Hip strength is a critical component for running, especially those that want to run faster and with less likelihood of having pain. In this video, we tackle three exercises that can be performed to build strength and allow the core muscles to function properly. Stronger hips set up the abdominals to work more efficiently, as well as make it easier for the calves and feet to be happy, all positive things when it comes to running.

Please let me know if you have any questions or suggestions for future videos. If you find this video helpful, please pass it along to someone else who may appreciate it, thanks for watching!

Video: Simple drill to fix overstriding

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We all want to run more efficiently. But how can we transform our running to make it more efficient? The first habit to address is to minimize overstriding. Simply put, overstriding refers to where your foot hits the ground relative to your body. This is the first step to becoming a more efficient runner. Even if you’ve paid attention to your form, today’s video can help you become faster and less prone to injury.

Today’s video features a high school runner who demonstrates overstriding as well as a pendulum type leg swing. Check it out to see what that looks like and a simple drill to fix. Try this drill out for yourself and pass it on to anyone that wants to become a more efficient runner.

Video: Addressing calf tightness on your own

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Tight Calves are a common lament among runners. I frequently hear about how runners, from beginners to experts, constantly battle tightness in their calf muscles. There are multiple underlying factors that can contribute to this, but at the end of the day, running thousands of steps are a big burden to all your muscles…but the calves can especially take the brunt of this. Because of this, routine maintenance of your calf muscles is extremely helpful for keeping you going.

Today’s video covers three simple ways to stay on top of your calf flexibility. If you find these helpful please let me know and share this video with anyone who struggles with calf tightness. Enjoy!

Video: Hip capsule stretches and preparing to run!

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Flexibility is an important factor for running efficiently and living life efficiently. When we think of flexibility, it’s easy to assume that muscles are the only parts of our body that need it. But is there anything else that needs to be stretched? Our joints are held together by tight ligamentous structures called capsules that are underneath the muscles. These capsules are unfortunately overlooked much of the time when we address our flexibility and movement, to our own detriment.Loosening up your hip joints will allow the muscles to work more easily.

This is the topic of this week’s video, specifically hip capsule stretches. Take a look and give the exercises a try, especially as part of your preparation and warming up to run. Again, it would make my week if you shared it with a friend who may find it useful!

Video: Exercises for Shin Pain

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Shin pain is a common issue with runners. In talking with several high school athletes and coaches, they report this to be one of their biggest areas of pain. It can certainly be a complicated thing to unravel after the pain starts in with each individual having specific needs. When you look at the common underlying factors, what you often see is lack of flexibility in the calves, as well as weakness in the feet and hips. All these contribute to increased ground contact time with each stride causing increased stress on the medial shin. This is the subject I tackle today in this video! Have a look and please tell me if these are helpful to you and what other topics you would like to see covered.

Also, it would make my week if you shared this video or the site with someone else. No pressure or anything!