Brian Schiff’s Blog
Injury Prevention, Sports Rehab & Performance Training Expert
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It is no secret that running is synonymous with overuse injuries. Despite the best intentions, human nature craves more and more, while the competitive nature in us all to push a little harder also tends to get the best of us at times. One of the most rewarding parts of my job and profession is putting together plans that restore health and maximize performance.
The following story highlights both in an endurance athlete who I had an opportunity to work with last year. Normally I write about research, training and exercise on this blog. This post allows me to share the insight and perspective of one of my clients. I know that many of my readers have battled injuries. I am confident that this story of recovery and learning how to use the RIGHT training will resonate with you.
Click here to read about Anthony’s journey back to running
Many people struggle to activate their gluteal muscles while running, jumping or performing athletic activities. Turning on these muscles and “priming” the body to utilize the glutes in its normal neuromuscular programming is helpful in improving alignment and reducing injury potential. The band rotation exercises cue external rotation with the resistance pulling the knees toward one another.
Activating these muscles prior to doing multi-joint lifts, sprinting, plyometrics, etc. is beneficial in promoting optimal activation/stabilization in order to control excessive pronation with deceleration and eccentric training. The rotations can easily be added to the dynamic movement prep or even used as part of the normal training program. I also like to use them prior to incorporating side stepping and forward/backward walks with the bands.
The video below is one I created as part of my Functionally Fit series for PFP Magazine. It is a staple in our rehab programs and movement prep routines for our athletes at EXOS Athletes’ Performance at Raleigh Orthopaedic as well.
The tensor fascia lata (TFL) is a problematic muscle for many clients. In many cases, it is synergistically dominant over the gluteus medius and often contributes to tightness associated with the IT band. Its actions are primarily hip flexion and abduction, and it tends to be tight in many runners and athletes I see. Performing targeted soft tissue mobilization can help resolve myofascial tightness as well as promote better activation and preferential recruitment of the gluteus medius.
Many people argue the effectiveness of foam rolling the IT band itself. While I am not inclined to ignore it altogether, I do believe that foam rolling probably has a far greater impact on the length/tension of the soft tissue beneath and associated with the IT band (e.g. glutes, quads, hamstrings and TFL). The TFL is often full of trigger points.
Below is a video I created for my Functionally Fit column for PFP Magazine. Employing some routine soft tissue mobilization will help reduce hip flexor tightness and help reset the neuromuscular system and set the stage for enhancing preferential gluteus medius activation during training exercises.
Many athletes and clients struggle with hamstring muscle activation. A normal quad to hamstring ratio would be 3:2, but studies often find that subjects tend to be closer to 2:1 (especially females). This diminished ratio can increase knee injury risk (non-contact ACL) with jumping and cutting sports. Some people struggle with proximal hamstring tendinopathy related to overuse. Incorporating eccentric hamstring exercises in your training can markedly improve hamstring strength and activation patterns.
Quad/Ham dynamic relationship
Execution: Begin in supine with 90 degrees of knee flexion and the feet flat on the floor. Next, bridge up into a table top position. Then, slowly begin to walk the feet out keeping the weight on the heels in an alternating pattern. Move the feet as far away from the body as possible while maintaining a good static bridge position.
Once form starts to falter or fatigue sets in, walk the feet back in using the same cadence and incremental steps until the start position is achieved. Perform 5 repetitions and repeat 2-3 times. Focus on control while avoiding pelvic rotation, and be cautious working into too much knee extension to avoid poor form or cramping.
This is an excellent way to improve hamstring strength while emphasizing pelvic stability. This exercise should be preceded by static bridging to ensure the client understands how to maintain a neutral pelvic position (consider using a half roll or towel as a visual aid to cue him/her out of rotational movement initially). The walk out exercise can be implemented as part of ACL prevention/rehab programs and also works well for runners and athletes struggling with hip/pelvic stability, proximal tendinopathy and general posterior chain weakness.
Regression: Bridge up and march in place for repetitions or time to develop sufficient strength and stability.
Progression: Increase repetitions or slow the cadence down pausing longer at each step to increase time under tension. Additionally, move the hands from palm down to palm up to reduce stability. For advanced clientele, the arms could be crossed with the hands resting on the opposite shoulder.
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