Shoulder Pain - Part I

Experiencing Shoulder pain when you run? 

When I go out on runs solo or with my running mates, I see  A LOT of people rounding with rounded shoulders far more vastly than people running with their shoulders neutral.

If you are experiencing shoulder pain it will most likely be from possible pinching of tendons in the shoulder, or excessive strain in the tendons. 

If you do no dedicate any time to balancing the upper trunk and shoulders- YOU SHOULD BE! We swing our arms thousands of times during the course of our training and racing. 

 

SINGLE LEG SQUATS

How to work towards doing a Single Leg Squat:

One of my favorite runners (Emma Coburn) loves her Single leg squats, for her they are extremely important because as steeple chase runner she has to really drive and push off one leg when jumping off the water hurdle. 

This advanced exercises requires a significant amount of strength, flexibility, and balance. 

Being able to perform with upper level exercise aids in:

1. Unilateral hip/leg strength

2. Core stability

3. Joint Mobility

4. Balance/body control 

Regardless of what sport you participate in, this exercise is VERY BENEFICIAL! 

Can't do a single leg squat? 

Try working on this progression! (see videop)

 

The Standing Firehydrant

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The Standing Firehydrant is an upper level exercise that not only requires balance and coordination buy a decent amount of glue strength.

1. Place the band around your knees

2. Stand in a mini squat position, tighten your abdominals

3. Shift your weight to one leg, and lift the opposite leg. Extend the turn out the floating knee and hip WITHOUT LETTING the pelvis rotate, and DO NOT let the band pull the loaded knee inwards.

4. Hold the hip.knee out for 5 seconds and slowly return to the starting position.

5. FEEL THE BURN 3X12 EACH SIDE

 

Glute Exercise Progression (Non-weightbearing)

 THE CLAM

THE CLAM

THE CLAM

  • Place a theraband up and over the knees and lay on your side
  • Bend your hips to about 45 degrees and knees to 90 deg 
  • Make sure to roll your whole body slightly forward (bell-button towards the ground) 
  •  Keep your feet together and raise the top knee, WITHOUT letting the hip rotate backward, hold the knee up for 5 seconds and slowly return. 
  • As you do this exercise you want to feel the burn in the buttock, not your hip, quadriceps, hamstring, or back. 
  • Rep: Minimum 3x15 each side, or until fatigue each side. 
 The Plank Clam 

The Plank Clam 

The Plank Clam

  • Place a theraband around the knees 
  • Get into a modified side plank position- trunk and hip are in line and the knees are bent to 90 degrees 
  • Do your best to not let your hips and trunk sidebend towards the ground, keep your core nice and tight and keep your head in line with your body.
  • Brace the abdominals/tighten
  • Keep your feet together and lift the top knee WITHOUT letting the top hip rock back, hold for 5 seconds
  • As you perform this exercises, you should feel this in the glute, not the hip, quad, hamstrings, or low back.
  • Reps: 3x15 on each side, or go until fatigue each side. 
 The Sidelying Hip Abduction 

The Sidelying Hip Abduction 

SIdelying Hip Abduction

  • Place a theraband up and over the knees and lay on your side
  • Keep the trunk in line with the hips ( hips straight) bend the bottom knee, and keep the top knee straight. 
  • Tighten your abdominal and lift the whole top leg up towards the ceiling - keep the knee straight and the toes pointed forward , hold for 5 seconds
  • Do not let the hips roll back as you lift your top leg. 
  • Reps: 3x15 or until fatigue each due
 The Side Plank with Hip Abduction

The Side Plank with Hip Abduction

Side Plank with Hip Abduction

  • Place a theraband around the knees 
  • Get into a modified side plank position- trunk and hip are in line and the knees are bent to 90 degrees 
  • Do your best to not let your hips and trunk sidebend towards the ground, keep your core nice and tight and keep your head in line with your body.
  • Straighten the top knee, tighten the abdominal and lift the leg up towards the ceiling. Keep the knee straight and the toes pointed forward. and avoid letting the hip rock back. 
  • Hold for 5 seconds and slowly return the leg.  
  • Repeat, REPS: 3x15 each side or until fatigue each side. 

 

 

 

Progression developed and used by Chris Powers PhD, PT. 

Exercise of the Day: Single Leg RDL

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Single leg RDL

You are working on hip hinging, eccentric and concentric glute strength, eccentric hamstring strength, ankle stability, trunk stability. 

1. Start with both feet together- slightly bent

2. Shift your weight to one leg. If your are going to start off on the right leg, you will hold the KB in the opposite arm and vice versa.

3. Shift weight, brace abdominals and squeeze shoulder blades back, AND then lift the opposite leg back (contract/tighten quad and glute) 

5. Begin to hinge at hips, almost as if someone is pulling your hips back, and then slowly drop the trunk down. Maintain your back in neutral position (no arching) and hips neutral (try not to let hip drop down or flare out) 

6. If you are holding a KB or dumbbell you want to think about trying to get the weight down towards the inside of your midfoot. 

7. As you being to feel a pull in the hamstring, come back up slowly - squeezing your glutes as you are coming all the way back up. You want to make sure you don't lose your neutral spine position.

You want to be "as straight as an iron board". 

8. REPEAT. 

Exercise of the Day Split Squat With Band

Split Squat with medial resistance via a band. 

Goal of this exercise is to of course get the glutes and quads to fire up, and to also train yourself to carry out this exercises in optimal form. You should pay attention to your joints. The knee should not drive forward past the toes, and that the hip, knee , and ankle should be aligned. 

1. Loop band around a post, and place the band around outer leg so that you are getting a resistance inward, (goal is to fight band and hold knee into abduction. 

2. Take a few steps away so that you get a good amount of resistance. The resistance should be something you know you can manage, where you can keep the knee in line and still carry out the exercises.

3. Place one foot in front of the other, rather wide. If your feet are too close together (longitudinally) then your knees will travel over your knee, or you will load too much weight on the rear leg and foot. 

4. Squat straight down, goal is to have the front leg squat to a perfect 90 deg angle. 

5. Hold for 5 sec and come straight back up and repeat. 

If you are a distance runner, you are working on strength AND endurance. So 3x10, that doesn't really work. You are running >10 miles. I would go higher reps 15-20.

Short distance runners, sprinters, you want a little more power and strength, so less reps 5-8 , may be able to hold a 15 lb KB or dumbells. 

3x20