On Monday, I wrote about participating in a 3-D Gait Analysis at George Mason University’s SMART Lab, and yesterday I talked about my results. Today, I’m sharing the exercises they recommend I add to my routine to help prevent injury, and maximize my running potential.
I’ve included a few videos to some of the exercises that might not be as familiar to my readers. If there are exercises that seem particularly interesting to you, Google them, and give them a try!
Recommendations for “Mobility Stability Improvement” of my ankle/foot included:
Stretches:
- Achilles
Rolling:
- Soleus (calf) – Foam roll soft tissue to release
- Plantar Fascia – LAX ball or Foot Log against soft tissue to release
Recommendation for “Mobility Stability Improvement” of my knee included:
Strengthening Exercises:
- Wall sits
- BOSU squats
- Bulgarian split squat
- Seated calf raises
Stretches:
- Hamstring
Foam Rolling:
- Hamstring – soft tissue release
Recommendations for “Mobility Stability Improvement” of my hip included:
Strengthening Exercises:
- Clamshells
- Hip Hike
- Single-leg deadlift
- Side hip abduction
- Rotisserie core
- Standing hip flexor
- X walks
- Supine bridges
- Side planks with leg raises
- Squats with resistance band
- Lateral step-ups
Stretches:
- Kneeling hip flexor stretch
Rolling:
- Hip – LAX ball in soft tissue
Recommendations for “Mobility Stability Improvement” of my core included:
Strengthening Exercises:
- Clamshells
- Hip hike
- Russian twist
- Donkey kick
- Side planks with leg raises
- Plank
- Stir the pot
- Swiss ball plank
- Quadruped
- Practicing good posture
Balance:
- Rocker board
- Medicine ball throw on single-leg
- Swiss ball rock ‘n’ roll
- Swiss ball torso rotation
And there you have it! I was instructed to do specific exercises, I ran with little sensors attached to my body, I was analyzed, and then I was compared to other runners my age, gender, and approximate skill level. From that, I was given a report with my strength, flexibility, and alignment issues; and given exercises to help me improve those areas of concern.
What I do with this information is now mine to decide. I could finish writing my reports, and move on to doing exactly what I was doing before, or I can make the necessary changes by adding these exercises to my routine (some I’m already doing), and make myself the strongest runner possible.
You can bet I’ll do the latter, because I’m confident this newly gathered information will only help me toward reaching my number one goal of running forever!
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Just a reminder that SMART Lab is giving two gait analyses to two of my readers! Two of my lucky readers will win an opportunity to visit the lab, perform the exercises, and receive a complete assessment, free of charge!
Rules to enter the SMART Lab 3-D Gait Analysis giveaway:
- You are allowed to enter every day between now and Friday, October 24 at midnight. The more times and ways you enter, the greater your chances of winning.
- Please enter only if you live in the DC Metro area, or would be available to visit the GMU SMART Lab in Manassas, VA.
- Two winners will be selected by Rafflecopter at midnight on Friday, October 24, and announced by Sunday, October 26.
- Once the winners are announced, they will have until Tuesday, October 28 to verify that they will register for their analysis. If either winner fails to claim their prize, another winner will be chosen.
- Relatives of Deb Runs are not eligible to win.
To enter for a chance to win a GMU SMART Lab 3-D Gait Analysis,
please use the Rafflecopter app below.
GOOD LUCK!
- Questions:
- Which of the above exercises do you do on a regular basis?
- What other cardiovascular exercises do you do besides running?
- What would you hope to gain most from your SMART Lab 3-D Gait Analysis should you be one of the two lucky winners?
The analysis sounds really helpful! Thanks for gathering these exercises into one post! Besides some familiar ones like wall sits, I found some new ones to try today.
Tina@GottaRunNow recently posted…Running on Sugar Cookies
I’ve started the new exercises, and perhaps I’ll do a follow-up in a few months letting everyone know how they’re helping.
You got a ton of very good and practical tips. Thanks for reminding me that I am supposed to be doing some of those exercise. I always start out with good intentions and kind of fall off the wagon with those.
Deborah @ Confessions of a Mother Runner recently posted…Rock n Roll DC Kickoff-Win an entry to the March Race
You’re welcome. I need to write out a plan for the new exercises so I remember to do them all (even the ones I don’t like), over the course of each week.
Ahhh this is fantastic! I have issue with my hips and ankles, too. I’m totally bookmarking this!
Courtney @ Don’t Blink. Just Run. recently posted…Face The Music Friday #56
Awesome! Too bad you don’t live close enough to give the SMART Lab a try!
Thanks so much for posting about your entire experience at the SMART lab, and especially for all the exercises you were recommended.
I do most of the hip stability ones and a couple knee ones, but I should definitely incorporate more and switch them up a little.
Can you tell me what the standing hip flexor exercise is for hips? My hip flexors have been giving me major trouble in my second trimester.
Abby recently posted…Three goals
There’s a description and picture (image 7) here. Hope these exercises help, Abby!
Thanks so much! That’s awesome. Interestingly enough, after a longer trail run a few weeks ago, I couldn’t do that without pain. Good for me to practice/strengthen on a regular basis.
Abby recently posted…Three goals
You’re very welcome! When that exercise becomes easy, you can loop a band around your foot and then anchor it to the floor with your other foot to add resistance.
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