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stretched position for 2-3 seconds . Return to start and repeat . Perform a total of 6-8 repetitions on each leg .
Progress to the following integrated strengthening techniques to improve the ability of the hips and torso to rotate together at real speed ( i . e . mimicking running movements ).
Hips and torso stretch ( with rotation ) Stand in a split step about 45cm away from a wall , with the foot closest to the wall facing forward . Keep your head facing forward and straight , and rotate your torso toward the wall , placing your hands on the wall to help you rotate further ( photo 7 ). As you rotate , ensure your pelvis stays perpendicular to the wall ( i . e . do not let your hips move forward , backward or to the side ) and that your shoulders stay level ( i . e . you do not lean to the side ). Once the movement can be performed correctly ( without moving the hips or side bending ), increase the speed with which you perform
7 the rotation . Perform 10 to 15 repetitions on each side . Lunge ( with rotation ) Lunge forward with your right leg as you swing your arms and rotate your torso to the right ( photo 8 ). Keep your feet facing forward and your torso upright ( i . e . do not lean forward or to the side ). Return to start position and repeat . Perform for 8-10 repetitions each side .
Become the go-to fitness professional for sports-related injuries
While running with all parts of the body working correctly helps improve health and function , muscle and movement imbalances ( if left untreated ) can make running a painful and frustrating experience . Addressing your client ’ s weakness and dysfunction can help not only decrease their potential for pain , but increase your reputation as the go-to fitness professional for fixing sports-related injuries .
REFERENCES
Frontera , W ., Silver , J . and Rizzo , T . 2015 . Essentials of physical medicine and rehabilitation : musculoskeletal disorders , pain and rehabilitation . ( 3rd edition ). Philadelphia : Saunders Elsevier . Hespanhol , L . C ., Carvalbo , A . C . A ., Costa , L . O . P and Lopes , A . D . 2011 . The prevalence of musculoskeletal injuries in runners : a systematic review . British Journal of sports medicine . 45:351-352 Messier , S . P ., Legault , C ., Schoenlank , C . R ., Newman , J . J ., Martin , D . F . and DeVita , P . 2008 . Risk factors and mechanisms of knee injury in runners . Medicine and Science in Sports and Exercise . 40 ( 11 ): 1873 . Price , J . and Bratcher , M . 2019 . The BioMechanics Method Corrective Exercise Specialist Education Program ( 2nd ed ). San Diego , CA : The BioMechanics Press . Price , 2018 . The BioMechanics Method for Corrective Exercise . Champaign , IL : Human Kinetics Price , J . 2014 . Understanding and alleviating plantar fasciitis . ACE ProSorce Magazine . The American Council on Exercise . Retrieved from www . acefitness . org on 10 / 11 / 2016 .
https :// www . acefitness . org / prosourcearticle / 3766 / understandingand-alleviating-plantar
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Thomeé , R ., Augustsson , J . and Karlsson , J . 1999 . Patellofemoral pain syndrome : A review of current issues . Sports Medecine . Oct ; 28 ( 4 ): 245-262 . Waldman , S . 2009 . Pain review . Philadelphia : Saunders Elsevier . Van Gent , R . N ., Siem , D ., Van Middelkoop , M ., Van Os , A . G ., Bierma-Zeinstra , S . M . and Koes , B . W . 2007 . Incidence and determinants of lower extremity running injuries in long distance runners : A systematic review . British Journal of sports medicine . 41 ( 8 ): 469 .
Justin Price Justin is the creator of The BioMechanics Method Corrective Exercise Specialist Certification powered by Australian Fitness Network ( Fitness Australia-approved ). The BioMechanics Method is the fitness industry ’ s highest rated specialty certification with trained specialists in over 70 countries . Click the link to find out more about how to become a corrective exercise specialist in The BioMechanics Method so you can help people alleviate their pain , move better and exercise without limitations .
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