I really hope you sing this song for the rest of the day.
Monday marked my second physio appointment at LifeMark Health, and I have to say, I’m really really happy with how things are progressing.
I had a major brain fart at my first appointment and forgot to bring my running shoes, which resulted in running barefoot on the treadmill (followed by some shin pain), so this time I loaded up four pairs of shoes (two older, two newer) for my therapist to assess and watch me run in. I also brought my orthotics to get her assessment and opinion on them as well.
My second session started out with my therapist (Julie) taking a peek at each of my four pairs of shoes I brought and then having me run on the treadmill to watch my gait.
We learned I strike a bit harder on my right heel than my left, but more interestingly, I toe out significantly with my right foot when I strike. Picture a 30-45 degree angle from straight with my right leg. Yup, that’s going to need some work 🙂
Next we moved on to exercises. I brought in my training plan for her approval (done!) and my conditioning plan from Bri for her to review as well. She gave me two thumbs up on both of them (yaaaay!) and then we moved on to the torture time.
She wanted to check my form on the single leg squats, had me balance on one leg on a bosu ball, and do some crab walks with a resistance band.
Holy. Moly. Friends, I was sweating up a storm by the end of it!
So, what are my issues? (aside from the obvious…..)
- My hips and glutes are weak as heck. I default to my hip flexors far more often than I should and knee in instead of out on the one-legged squats.
- My balance sucks and my ankles are pretty weak. Even just standing on the Bosu ball will help to correct that.
- I default to my hip flexors in the crab walk as well, so my resistance band and I will become good friends over the next few weeks.
With all that, I was told to come back in two weeks and to keep on running and we’ll evaluate from there.
I’m super glad I made the decision to pay for a few physio sessions because it’s shown me just how weak my hips and glutes were. The goal is to get my using my bum when I run instead of my hip flexors so I’ll stop loading through my knees and ankles and make me a more efficient and stronger runner.
[Tweet “Two great hip and glute exercises for runners! #WildWorkoutWednesday”]
What are your favourite cross training moves?
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