Blog

When you have limited ankle mobility, we make it a priority to improve that mobility. That’s because improved ankle mobility can boost performance and decrease injuries such as knee pain and hip pain. If you already know you have tight calves or tight ankles, you might be thinking of stretching. However, muscles are usually tight […]

This week we're talking more about running form, specifically cadence. What is Cadence? Cadence is the amount of time your foot strikes in the ground in a minute. Why does Cadence Matter? A lower cadence (less steps per minute) has been associated with higher forces being placed on the body, which can lead to injuries […]

Ever get back from a run and wonder why the insides of your legs are so scuffed and muddy? Maybe this even happens while you walk? On the surface level, it can lead to some extra scrubbing in the shower or wear-and-tear on the shoes, but the "heel whip" that causes you to kick the […]

Today we talk about a few drills that we have almost all of our runners do to improve their form and decrease injury risk: Marching and Wall Drill Why? These drills can be effective for almost any type of runner (collapser, overstrider, weaver, etc) because they help improve knee drive. Proper knee drive during the […]

This week we’re going to talk more about running form and what happens during midstance, the shock absorption phase of gait. If your joints go through too much motion, we call this collapsing or valgus collapse. This can be due to limited foot stability, limited hip stability, or limited lumbopelvic stability (core stability). You would […]

Before we look at someone’s running with 3D gait analysis, we always take the runner through what we call a “running readiness assessment.” We also use a modified version of this for athletes of other sports or those with different movement goals and pain in other areas of the body. The idea is that we […]

Are you frustrating by continued injuries, aches, and pains? Here, we discuss 4 things that could be holding you back from healing and feeling your best. SLEEP The majority of our recovery happens while we sleep. During workouts and stressful days, we breakdown. During sleep, we gain the benefits of the workout and recover from […]

Have you been thinking about getting more cushioned shoes? Here are some things to consider. When to get more cushion: Beneficial to help absorb shock when the joints are unable to do so (i.e. knee arthritis, stiff joints that can’t be improved with exercises or rehab) Beneficial for long standing hours on hard surfaces (i.e. […]

The final phase of the rehab progression that we discussed a few weeks ago is load management. We discussed loading in terms of return to running. Another way to progress loading is through plyometric training. The primary goal of plyometric training is to keep runners healthy and allow athletes to progress towards other return to […]

The Key Principles Every Runner Should Know About Strength Training In working with some of the top runners in the world, I have found that there is one thing they all need for their next break through…consistent strength training for runners! It can be challenging to convince runners that there are other ways to get […]