If you've ever had a running season where it feels like your body is plotting against you and you've asked "why me??" more than you can count...
This blog is for you.
This blog is for the runner who struggles with:
repeat hip flexor strains and blames all their niggles on weak glutes despite doing a billion squats
or the runner who fights returning hamstring strains and pains even though they stretch relentlessly
or the runner whose heard over and over again "your core is weak. that's why you're always injured."
Let's get you some clarity.
Clarity comes from gathering information.
No, not only the endless data streams from your garmin or your strava stats.
I'm talking about going to the source.
Your body.
Runners who are looking to get stronger to prevent those repeat injuries above will ask me as a physical therapist,
"where do I start? what are the right exercises to do?"
HERE is where you start.
And the right exercises and the ones YOUR body needs.
Here's what I mean.
I'm going to give you 3 tests.
And each of these tests assesses whether you have a potential weakness that's holding you back and maybe resulting in the injuries or issues we talked about above:
constant hip flexor tightness or injuries
hamstring strains that only hold you back and slow you down
weak or uncoordinated core stabilizers
I'll throw in exercises too, to help you get better at the tests and begin to injury-proof yourself.
You ready for answers?
Do these tests along with me.
Write down whether you passed or failed.
Do the corresponding exercises.
And try again.
BUT REMEMBER THIS: do NOT feel bad that you fail a test.
That's the point of this.
You want answers.
You want the right exercises to do.
This is how you know.
And with time, practice, and the right exercise, you'll pass ALL these tests with flying colors and no injuries in sight.
Let's go.
3 TESTS to Tell Whether You're at Risk for a Running Injury.
Actionable tip: pick one of these tests and it's corresponding exercises to practice as part of your running warm up for the week.
TEST 1: 1/2 Kneeling Balance Test
this test for the runner with repeat hip flexor strains and blames all their niggles on weak glutes despite doing a billion squats
Remember: the side you're testing is the knee that is DOWN. allow yourself 3 secs to get balanced. Stay balanced for 3 secs. Repeat on each side. Notice which side is harder? The test is a fail if you cannot get balanced or stay balanced for a minimum of 3 seconds.
TEST 2: Standing Toe Grab
This test is for the runner who fights returning hamstring strains and pains even though they stretch relentlessly
you do not need to grab your toes; being able to reach and touch them symmetrically is what matters most. The test is a fail if you have to bend your knee, hunch over and/or arch through your back to reach your toes.
TEST 3: Core Push
this test is for the runner whose heard over and over again "your core is weak. that's why you're always injured."
Notice: men start with their thumbs at their foreheads and women start with their thumbs at chin level. A test is a fail if you do NOT lift your body as 1 entire unit, meaning you arch your back or sway side to side trying to come up.
(This test is hard! be kind to yourself!)
3 EXERCISES to Prevent your Hip, Hamstring, or Core Running Injuries
TEST 1 EXERCISES
1/2 kneeling halo: medium weight 6x clock wise, 6x counter clock wise // 2-3 rounds
make sure to do this exercise with knee of the "failed" leg down on the floor.
With this exercise, you're asking your hip girdle/muscles to engage with your core, asking them to work as one steady unit to keep you upright and stable in a single leg position that looks like your running stride as the weight circles around you, trying to throw you off balance.
TEST 2 EXERCISES
Toe Touch Progression: yes, you need to do all 5 reps of all 3 stages for this to work. But trust me, it's well worth it. (plus, you only need to do this one time.)
Single Leg Bridge on the Wall: for the leg you couldnt reach hold this position 10-15 secs, 3x. You can use both legs to help you up the first time if you need it. Focus on first pushing your heel into the wall and then redirect your force so it's as if you're dragging your heel down the wall.
Both of these exercises engage your hamstring and ask it to re-establish trust with the rest of your pelvic and core, allowing the hamstring muscles to lengthen instead of staying short and protective. Helping your hamstring to "feel safe" and therefore lengthen, gives you more power and strength with every stride.
TEST 3 EXERCISES
Inch worms: x10 reps total. Feel free to bend your knees to make this more comfortable and allow yourself to work hard, pushing through your hands.
Shoulder Tap Holds: holding 3-5 secs, x10 per side. If you're able to, keep your legs together.
Yes, these are hard. I'm right there with you. But these exercises move beyond just "making your core strong". With this exercises, especially the isometric hold/pause with the shoulder taps, we're asking your core to handle the natural, albiet more intensified, rotational forces that happen with every stride you take. If you need to modify these to be successful, do it! Just be sure to turn up the heat when you're ready :)
WRAPPING UP
Wondering where these tests come from?
I like fast, actionable tests in the physical therapy clinic that allow me to gather information, assess, and even make rapid, positive change.
So I sourced all of these from FMS, the Functional Movement Screen.
Something I want you to take away: these are screens.
Meaning, these do not serve as a firm diagnosis.
They're not even a medical diagnosis.
They're quick, reproduceable movements that can tease out problems in movement patterns- and in this case, that movement pattern is running.
And they're easy.
Not in the sense of their easy to pass
But they're simple for you to do.
You can feel confident, in control, like you can get a quick win and make one step forward to your goals immediately.
And that's powerful.
What I also want you to remember: these tests when they stand alone are one dimensional. That doesn't mean they don't work.
It means, you are more than one test.
These are screening tests, meant to get you on the right track, give you fast answers and immediate action items.
If you're looking to keep making fast, forward progress towards getting stronger and staying injury free, let me give my FREE 2 Week Stronger Runner Challenge.
No thinking.
Just doing.
2 Weeks filled with runner-specific strength exercises designed to help you run longer easier and finish your races strongers.
Until next time, running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
Source: Functional Movement System
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