Today was a great seminar for getting us off on the right foot, pun intended!  So glad that our participants had the opportunity for Dr. Chris to provide a computerized foot analysis.  For some, it confirmed what you might have already thought, and for others you learned something completely new.

In movement, many things are inter-related.  Knee pain and hip pain are often not really pain due to your knees or your hips, but rather some dysfunction in your feet or in your core.  But it is also a catch-22 in that pain anywhere is going to cause you to compensate which often leads to other tension spots and potential injury.

While everyone got a great foot evaluation, we had to rush through and condense some of the movement assessments and core work.  I wanted to take a bit here to summarize and review.  As always, any questions you can email me directly or post here - there is a good chance that a question you have might be on someone else's mind too!

Movement is about balance.  Think about it - walking or running is really just transferring your balance and body weight from one foot to the other.  The better your balance, the more effecient your movement...and the more effecient your movement the easier on your body and the more enjoyable a experience for you!

A key movement assesment is the Overhead Squat Assessment.  Don't be afraid of the mirror!  As you perform this movement, look at how your body is moving from the front and then from the side.  It is not just about completing the movement, it is about focusing on how you are moving.  Evaluate the key checkpoints; ask yourself: are my knees in line with my feet?  is my back arching?  am I leaning too far over?  is my torso running close to parallel with my lower legs?  are my arms falling forward?  are my feet still flat on the floor? Take the time to adjust and get the feel for the correct positioning.  Accept your limitation and be patient; progress will come.

Movement Prep before running:  Start with walking knee lifts.  Words can't quite do justice to the movement so I have attached a link to a video.  The movement might be a little  awkard at first, but stick with it.  Stay focused on standing tall with your abs engaged, shoulders down and head tall.  As you lean slightly forward and come down, try to focus on landing on the midfoot. 

To build a little additional heat and get you ready to run, try a few leg switches.  Standing tall, abs engaged and shoulders down, begin movement by lifting one leg up so that your thigh becomes parallel to the floor, knee bent at roughly a 90 degree angle.  Quickly switch legs so that the other leg is lifted.  Focus on maintaining balanced and contolled movements.  After several repetitions move on to a switch return.  Begin in the same manner but instead of alternating legs, quickly perform a switch and then return back to the original starting position, with the original leg lifted and hold for a few seconds.  This is great prep for running!

Strengthening:  As mentioned today, stop thinking about your "core" (such a fashionable term now-a-days) as just your abs.  Think of your core now as that part of you that isn't your head, arms or legs!  Especially as we discuss running, your pelvis/glutes/hips are crucial.  (Check out this article on stability - with attention to the section on hip stability.)  Two of my favorite movements that build strength and balance are:
1) Squat to single leg:  With feet hip width apart, sink into a squat using good form.  Slowly shift your weight into your right leg.  While remaining in a squat position, lift your left foot just off the floor.  Keeping your balance, straighten your right leg to a standing position.  Repeat alternating sides.
2) Glute bridge:  Begin by lying face up, knees bent with your feet flat on the floor.  Lift your hips up off the floor until your knees, hips and shoulders are in a straight line.  Hold this position for several seconds before lowering back to the ground.