By Elizabeth Towe Objective: When we are running we need to have strength and stability on one leg to drive the body forward efficiently. The split stance squat is a great multi-joint (hip-knee-ankle) exercise that really brings the hip joint to the forefront as the power mover that drives us forward in
By Elizabeth Towe Objective: Last month we performed the ball squat with Theraband with a progression to lifting one foot off the ground. This month I would like to elaborate on that progression. While doing the bilateral squat, you have gained strength, control, and awareness of the
By Elizabeth Towe Objective: While you are in the recovery period of the training season, let’s take advantage of the time and go back to basics. How do you define a successful season? Achieving and exceeding goals with little or no injury! Let’s look at one
By Elizabeth Towe Application: Have you ever had knee pain while running? This exercise increases strength and pelvic stability (lateral hip strength). It is important to have pelvic stability so that the hips can help control excessive motion above and below the pelvis. This is great for running as
By Elizabeth Towe Objective: This exercise helps to develop the strength and coordinated action of the hip extensors (primarily gluteus maximus) and the lumbar spine extensors. It can be performed with the knees bent at 90 degrees or with the knees straight. Bending the knees decreases the use
Objective: With the “running man” lunge and row, we can work in all of the fundamental elements of running: balance and stability on one leg; pushing the body forward from the hip complex; and rotating round the stable central axis of the spine (with ribs and pelvis
By Elizabeth Towe Objective: We continue our recent core corner focus of improving the control of impact forces. Our goal is to absorb the forces into the muscles and tendons, not the joints, and then use the recoil energy to efficiently move forward. We have been using eccentric exercises for
By Elizabeth Towe Objective: We continue this month with the theme of eccentric training. We want to give the attention to this aspect of training while we are moving into half-marathon, marathon and ultra-distance training for fall races. High hamstring injuries are common in the endurance athlete population.
By Elizabeth Towe Objective: As we come into the summer season of training for fall half-marathons, marathons and ultra distance races, often the missing link is deceleration or eccentric training. Strain on joints and cartilage will be minimized as we learn how to control impact forces by absorbing
By Elizabeth Towe Objective: We are moving back into a standing posture with the forward and back lunge this month. The lunge is a powerful stabilizer of the hip that has many variations. In this lunge we use the standing leg for strength and stabilization while we take