Tune up to Run and Walk Well
By Scott Simpson, Physiotherapist
Mechanics: Heel to toe, dissipate stress, push off big toe.
Common Injury: Plantar Fasciitis
Goal: Support Arch, Wear supportive footwear, soft surface running, stretch.
Exercise: Toe curls.
Mechanics: Up/down movement, Foot Rolling
Common Injuries: Ligament Sprains, Achilles Tendonitis.
Goal: Keep good motion in joint, Vary terrain (Hills, grass), Stability.
Mechanics: Provide the force for push off to propel forward.
Common Injuries: Shin Splints, Stress Fractures
Goal: Keep flexible and relaxed.
Exercise: Calf raise onto big toe.
Mechanics: Provides force to bring thigh and shin forward.
Common Injuries: Patellar Tendonitis, IT Band.
Goal: Maintain Knee over second toe.
Mechanics:, Attach pelvis and core muscles, crossover of stresses.
Common Injuries: Piriformis Syndrome, Sciatica, IT Band
Goal: Keep forward, keep muscles flexible.
Exercise: Hip Hikes.
Core/ Low Back:
Mechanics: The center of movement. Helps keep posture.
Common Injury: Low Back Pain/ Disc Injuries Muscle Spasms
Goal: Keep strong and stabil. Stay upright when running and keep shoulders back
Exercise: Squeeze core muscles/ add arm movement.
Mechanics: Shoulders control arm movement. Forward and back. Head relaxed
Common Injuries: Neck Pain, Rot. Cuff tendonitis.
Goal: Keep shoulders back, Arms close to side, Elbows at 90*, Thumbs up !
Tuck chin and keep head relaxed.
Exercise: Chin tucks.