August 2, 2018 at 11:43 am #1506Brian BurkeModerator
Hello everyone, I wanted to share the email I received from Cat and Brynn at Finishline PT after the class they gave us on Monday. Finishline is a great resource for us and do not hesitate to use them.
Hello Reservoir Dogs!
Thank you for having us at practice yesterday to run over some of the essentials when it comes to warming up for a run!
Take home messages:
1.Out with the old, in with the new! Functional dynamic stretching is where it’s at, time to leave static stretching behind! Why? Our bodies are in motion when we run, to warm up for that we should be preparing our body to MOVE!
2.Common Lunge Matrix Stretch – this is the one FLPT swears by, we don’t go on a run without doing this at least 1-2x through. This 3D stretch opens up your hips and t-spine, helping to increase your range of motion after sitting at a desk all day! ◦Frequency: before + after a run
3.3D Kneeling Hip Flexor Stretch – to follow the common lunge matrix prior to a run. This opens up the hip flexors allowing you to maintain a healthy stride (when hips are tight, stride length shortens and we start to push our stride out of our range of motion, which can cause injury such as hamstring tightness, calf strains, hip pain) ◦Frequency: before a run
4.FOAM ROLLING! Helps remove any soft tissue restrictions and increase healthy blood-flow, so you are not aggravating any problem areas like tight calves or quads (think of a rope when it has a knot in it, we want to remove that knot with foam rolling) ◦Frequency: 1-2 minutes a day, either before/after a run. Typically best after, but if you have pain in a particular area while you’re running, it’s best to do both before and after.
If you guys have any questions regarding the above, or even any questions about any nagging pain or injuries please don’t hesitate to reach out to Brynn at firstname.lastname@example.org . As she said yesterday, it’s way easier for us to catch and reverse an injury right when it starts as opposed to waiting until it gets so bad that it effects your gait or prevents you from those 20 milers!
– Cat & Brynn
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