As we are in the midst of our #tapin100milechallenge we thought it would be valuable for participants to hear from a run expert themselves!  Meet Cory Lamar, D.C., six time ALL American National Champion Sprinter at Ashland University.  Dr. Cory gives us helpful tips on running form, how to prevent common running injuries, and how to improve our runs!  At his clinic, HealthSource of Rocky River, he takes a PREhabilitation approach with his athletes to prevent injuries before they occur.  Check out the knowledge he has shared with us to improve our runs:  

Why proper running form?
Here are a few reasons on why proper running form is important to ALL runners:
- Eliminates the risk of potential injuries
- Eliminate stiffness, aches and pains
- Reduces the risk of injuries
- Preserve energy throughout your run
- Run with more power with the proper biomechanics
- Run more efficiently

What causes pain?
As Dr. Cory states, movements do not cause pain.  What causes pain are poor mechanics, underlying mobility and stability problems, underlying health issues, and improper recovery techniques.  

Here are a few of the most common flaws in your running form that cause pain:
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- Dipping your hips-  your hips should be kept in line with each other
- Leaning through your hips instead of ankles
- Overstriding- your foot should land underneath your hips, not out in front of you


How do I fix my running form?
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Here are some quick fix tips to correct your running form:
- Run faster- reduces stress throughout joints
- Land foot under hips - helps to shorten stride
- Stand tall- keep head in line w/ shoulders & shoulders over hips
- Drive power through arms- keep arms at a 90-degree angle & avoid cross body swinging
- Fall forward through your ankles
- Be light on your feet & pull toes towards shin
- Pull back leg up & forward, instead of pushing off the front leg

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Running drills:
- A-skips
- High knee running drills
- Band resisted runs
- Falling drill

Rest is not rehab
Resting and masking your pain is not going to solve the underlying issue. A few ways you can solve your underlying issues are to:
- Correct your biomechanic dysfunctions
- Perform corrective exercises
- Incorporate Soft tissue techniques such as foam rolling
- Perform proper recovery techniques such as light stretching
- Treat underlying health conditions

What are the most common running injuries, and how can I treat them?
Common injuries include:
- Knee pain
- IT Band pain
- Hamstring stiffness
- Plantar Fasciitis
- Shin Splints
- Low back pain

Check out these at home injury tests you can perform, to see what areas you may need to work on your mobility and stability before getting back to running!  
injury tests.png

How to treat them:
- Fix running form & biomechanics
- Strengthen your core and glutes
- Do mobility drills for ankles and hips
- Perform soft tissue work with a  foam roller or lacrosse ball on your:
- TFL
- Calves
- Bottom of foot
- Quads
- Hamstrings
- Spend time barefoot to strengthen your intrinsic foot muscles (arches)
- Wear proper shoes

Check out Dr. Cory’s top strengthening exercises for runners
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At the end of the day there are several factors that can improve your runs overall.  With each run, you should always practice the following:
- WARM UP- perform ACTIVE warm up & mobility drills for your core glutes and intrinsic foot muscles
- COOL DOWN- foam roll & light stretching
- Recover:
- Proper sleep
- Proper nutrition
- Proper hydration
- Active recovery - go for a walk, do yoga, or foam roll
- Meditation- Focus on deep diaphragmatic breathing

For more information follow HealthSource of Rocky River on social media, or reach our to Dr. Cory via email:
- Instagram: @healthsourcyrockyriver
- Facebook: HealthSource of Rocky River
- Email: clamar@healthsourcechiro.com

We want to hear how these techniques have helped you improve your runs!  Follow us @tapinstudios on Instagram to share, and to keep us updated on your progress in the #tapin100milechallenge !  

CHEERS to a better run!

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