Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Programming Mobility

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    • 12/27/2016 at 4:51 am #71575
      AvatarCorrinne MacFarlane
      Participant
      Hey Guys,

      After reading through the BASL and Kelly’s running book I’m a little confused about how to program all of this in. If you’ve had a history of certain injuries, would you do mobility work daily for that one area or two and then do mobility work for another area? II’m a collegiate sprinter and have had a history of hamstring pulls that I’ve been trying to deal with and find that the banded distraction with the contract relax model shown in one of the daily mwods at night makes me feel better for the next day of training. Should I do that every night along with other areas or should I only do it once a week? Also, do banded distractions  over time make permanent change or is it only temporary? 

      Thanks so much in advance!
    • 12/28/2016 at 10:40 pm #76311
      AvatarPatrick Thomas
      Participant

      Brandon–
      Great to hear you have read Becoming A Supple Leopard and Ready to Run.
      Have you identified what is causing the hamstring pull?
      Are you working up and down stream of the hamstring?
      Continue doing what is working.
      Yes, you can do the banded distraction each night. It can help unload the impact of the activities of the day.
      10-15:00 minutes of mobility a work a day is the goal. Keep it to 2-3 items a session.
      Identifying the cause of the hamstring pull is key.
      If the cause is not corrected it will continue to occur.
      Have you voodoo flossed any part(s) of your hamstring?

      The hamstrings act at both the hip and knee joint.
      Do you have full knee flexion and full hip extension?
      A couple episodes to check out.
      Episode 218: Mum, Dad, Don’t Stretch That, It’s Evil…

      Episode 234: Improve Your Proximal Hip Mobility and Nerve Tunnels
      Episode 249: Improving Hip Extension (And Internal Rotation) for Running
      Episode 281: Runner’s Legs and Hip Extension

      Yes, situations you are addressing can be resolved when the cause of the issue is addressed.

    • 01/07/2017 at 8:48 pm #76706
      AvatarCorrinne MacFarlane
      Participant

      Hey Kaitlyn thanks for the response! I’ve been working on the area with banded distractions and soft tissue work daily. I’ve also been getting scraped at least once a week to help loosen up the tissue as the area was very stiff. I’m trying to figure out what the issue is at the moment. Sorry for the late response!

    • 01/10/2017 at 2:03 am #76708
      AvatarPatrick Thomas
      Participant

      Good to hear you are seeing improvements in the very stiff areas.
      Are you doing any work post work out to undo things from the day?

    • 01/10/2017 at 5:43 am #76710
      AvatarCorrinne MacFarlane
      Participant

      I do the banded distractions and soft tissue work before I go to bed

    • 01/12/2017 at 9:06 pm #76713
      AvatarPatrick Thomas
      Participant

      Have you had anyone take a look at your running technique?
      May originate there.

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