WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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Michael AlzheimerParticipantCongrats Jill!!! Keep crushing it
Michael AlzheimerParticipantHey Jessica!
Unfortunately we cannot always prevent these types of injuries from occurring. This is the nature of sports, and there is an inherent risk of getting injured. However, that doesn’t mean that paying attention to how we train and woking on our positions can’t help mitigate that risk. Working on single leg stuff and landing drills are great for working on hip and ankle control. When performing these exercises and drills being able to identify and train a solid foot without letting the foot collapse is pivotal. Paying attention to things like ankle and hip range of motion can be an important factor as well.
K-star has some great videos on this topic!
Kid’s Athletics Back to School PSA – It’s not always the glutes.
Episode 240: 10 min Squat Test #8, Athletic ACL Injury Prevention
Hope that helps!
Cheers,
MikeMichael AlzheimerParticipantHey Nicholas,
Here is good routine to check out!
Try these two along with the technique in the pelvic fault video. In terms of sleep position you’ll have to experiment and see if there is a position that you find comfortable but some people find that sleeping on their side with their painful side up and a pillow between their knees is better than sleeping flat on their back.
Cheers,
MikeMichael AlzheimerParticipantHey Chez!
I would say being able to sit cross legged can be challenging for many people and can take time to be able to get into this position comfortably. I would not force yourself into this position if it is causing pain in your knees. I think you are correct that you are potentially lacking some ER of the hip. Could also be tightness in the abductors as well. Try working on these two areas and test and retest and see if its better, same, or worse when trying to get into the cross legged position. Here are a few routines to try out:
Cheers,
MikeMichael AlzheimerParticipantHey Jill!
So awesome you are getting back to your first 5k since high school. For the week of training I would maintain the same number of runs you would do in a typical week, but just cut back a bit on the total distance. So if you had been running 3x/week I would run 3x the week before the run and cut down the distance by 20-30%. Try and get a rest day or two in before the race or get in an easy walk so you feel fully recovered. This week is great time to focus on some rolling/mobility work so everything is moving well for race day. Trying doing some soft tissue work before bed to help down regulate so you are getting a good nights rest.
In terms of diet, I wouldn’t make any radical changes except perhaps getting some high quality carbohydrates throughout the day a few days before the race. Nothing crazy just some foods your body is used to and are easy to digest like fruits, oatmeal, rice, etc. Hydration will be key, but many diets lack the basic levels of salts and essential minerals needed to help cells retain water. So I would try adding in a pinch of salt to help the body absorb all the water you are drinking. Best of luck on your race!
Cheers,
MikeMichael AlzheimerParticipantHey Patty!
Often times issues at the SI joint can be linked to a tight anterior hip/lack of hip extension. The quadratus lumborum (QL) is often tight as well, which can cause an upslip of the ilium. I’d try working on these two areas to see if they are contributing to the issue.
For the anterior hip couch stretch is a great go to:
QL smash:
Also try an SI joint reset :
Here is another great video going over an overview of SI joint pain:
Hope that helps! Let us know how it goes.
Cheers,
MikeMichael AlzheimerParticipantHey Kevan!
Here are few videos to get you started:
Saturday, August 18th, 2018 – Triceps & Shoulder External Rotation
Thursday, October 25th, 2018 – Shoulder External Rotation & Your Front Rack
Cheers,
MikeMichael AlzheimerParticipantHey Chris!
If you go to the virtual mobility coach section and go to the search archive tab you can find some good videos there. Here are a few routines to try out:
Wednesday, January 10th, 2018 – Shin Splints / Plantarflexion
Cheers,
MikeMichael AlzheimerParticipantHey Josiah!
Kelly recently released a video giving a demo of how you can perform the rotational primer without a gym set up;
Cheers,
MikeMichael AlzheimerParticipantCan’t offer a personal testimonial but from a rehab perspective it will be important to work on your mechanics and technique when jumping, squatting, planting, etc. Malpositioning of the joint ex. valgus/varus posture can put excessive stress on the joint. Having a coach/physio or someone assess you can be helpful. In terms of mobility work a good place to start will be making sure to restore knee range of motion. Abnormal motion of the knee can lead to worsening OA symptoms where there is additional stress on the joint. You can focus on improving your ability to bend and straighten the knee as well flexibility for increased motion. One that is often helpful for alleviating symptoms for those with knee OA is flexion gapping. Check out the first mobilization in the following video:
https://thereadystate.com/2011/01/episode-147-oa-of-the-knee-mobility-as-diagnostic/As well as working on terminal knee extension:
https://thereadystate.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension-part-1/
https://thereadystate.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension-part-2/
https://thereadystate.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension-part-3/Aside from the knee joint itself you’ll want to be working above and below the joint, working on the soft tissues as well as restoring any stiffness in the hip and ankle joints.
On top of mobility work, the scientific research strongly supports that resistance training is the best management of knee OA. Working on restoring hip and quad strength in particular has shown to be protective of the knee and were best for symptom management. This may require some activity modification as you mentioned knee bending can be aggravating. Try and find variations that allow you to load the joints without aggravating the knee i.e. pushing/pulling heavy sleds,stiff leg DL, box squats with the shin vertical, etc.
Michael AlzheimerParticipantHello Tracy!
The best thing you can do to help the muscles support the low back is regular movement. The more we stay stationary for a prolonged period of time the more likely your body will make adaptations in a negative pathway ex. tight hips, tight ankles, stiff upper and lower back, etc. This is likely why your low back pain flared up again during the Pandemic as many of us were moving and exercising far less and our bodies became more stiff. Try working up/downstream of the low back to start opening up and working on stiffness around those tissues. Here are some routines to get you started.
Roop also made a great video working on improving posture thats worth checking out:
Michael AlzheimerParticipantHey marcsense!
There certainly can be soft tissue restrictions due to poor mechanics and our day to day activity (ie spending too much time sitting). Tt’s worth working on any soft tissue work around the hip and trying to open up the hip and restoring any ROM available to you. You can regain this motion if it is not due to bony morphology. You can perform mobilizations such as these and do a test-retest to see if there is an improvement in your positions.
https://thereadystate.com/2011/03/episode-198-open-up-you-hips-for-better-squatting/
https://thereadystate.com/2011/06/episode-260-positional-inhibition-and-hip-external-rotation/
https://thereadystate.com/2011/02/episode-165-hip-external-rotation/However, if there are limitations in your bone morphology mobility work cannot change that and you don’t want to push to the point of impinging or creating discomfort in the hip. So work on soft tissue limitations if there are any but again as mentioned above valgus knee can be improved by maintaining a solid arch in foot spending time working on strength and motor control around the hip.
Cheers,
MikeMichael AlzheimerParticipantHey Jasper!
I think a good place to start would be checking out some of the pre and post workout mobilizations in the running section of the virtual mobility coach section under sport:
There are many others if you check out the search archive as well. Here is one addressing hip extension:
https://thereadystate.com/2011/07/episode-281-runners-legs-and-hip-extension/And another video to address the QL:
https://thereadystate.com/2013/02/the-ql-is-not-a-boneeven-in-the-matt-chan/Check these out and let me know us know if you see any improvements. Best of luck crushing it in soccer!
Cheers,
MikeMichael AlzheimerParticipantI would start my single leg work in ranges you can control while also working at slower tempos and with pauses at positions you find challenging. For someone who truly has increased femoral anteversion you cannot force yourself into positions that your skeletal anatomy will not allow. However, we can work on strength and motor control to better work on controlling knee position. I wouldn’t be too worried about damaging your hip or labrum as long as you are not pushing into pain or extreme end ranges that irritate the hip. How are your squats? Do you ever have issues with valgus knee on these or other movements under fatigue or load?
04/30/2020 at 8:08 pm in reply to: Mobilizations for multiple joints before good position can be found #154006Michael AlzheimerParticipantHey Jamie!
To address your first question, I would certainly not stop strength training, or at least continue to do it whatever capacity you are able. Keep loading in your available ranges and tolerance levels. The strength training is essential for creating long term tissue adaptations and by loading your new available ranges it will help make results more permanent. Strength training has been shown to have a protective effect as well as helping to manage pain. Your joints and tissues need the load to adapt and change, so without the strength training you would be stunting progress. Second, I think the volume of mobility work you are doing is fine as long as you have time available and it’s not taking away from the rest of your training. Lastly, I would only modify with bands or other methods if needed. If using these methods allows to work into farther ranges of motion and with less pain than it can be beneficial, but to continue to progress you’ll still want to be weaning off these methods and increasing the challenge of the exercises.
Cheers,
Mike -
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