Stoke Physical Therapy, Portland, OR Videos
Videos by Stoke Physical Therapy in Portland. We help you get outside to do the things that get you #STOKED 🏔 Performance Training 🌱 Physical Therapy 🌗 Movement Assessment
🏃Most runners are great in a straight line, but don't spend much time working on the other planes of movement. Trails provide greater variation than the road, and training the body to handle that variation pays off.
1️⃣ The curtsy lunge builds a lot of rotational stability and strength through the hip and lengthens the gluteal muscles to build strength throughout the range. Focus here on making sure the movement is controlled and smooth. If you're plopping down, start with a smaller step and work up. The front foot should stay planted throughout.
2️⃣ Most people are familiar with heel raises, but a traditional heel raise only trains the same plane of movement that runners use all the time. By adding in the two other positions, you can address all the major muscle groups responsible for keeping your feet and ankles strong and stable when you run. In the first variation, your pressure should be evenly distributed across the front of your foot. In position two, more pressure should be applied to the outer part of your feet by the pinky toes. In the third position, you should apply the pressure at the balls of the feet by your big toes.
3️⃣ The standing clam builds strength/stability through the lower body by addressing the foot/ankle and hip simultaneously. Make sure the ball of your foot presses into the ground throughout. Your arch should flatten as your knee moves in, and raise up as you push your knee out. There should be muscle work in the arch of the foot and the outside of the hip.
#portlandphysicaltherapist #portlandphysicaltherapy #stoked #trailrunning #trailrunner #pdx #forestpark #marathontraining #marathon #trail #strength #strengthtraining
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🏃Most runners are great in a straight line, but don't spend much time working on the other planes of movement. Trails provide greater variation than the road, and training the body to handle that variation pays off. 1️⃣ The curtsy lunge builds a lot of rotational stability and strength through the hip and lengthens the gluteal muscles to build strength throughout the range. Focus here on making sure the movement is controlled and smooth. If you're plopping down, start with a smaller step and work up. The front foot should stay planted throughout. 2️⃣ Most people are familiar with heel raises, but a traditional heel raise only trains the same plane of movement that runners use all the time. By adding in the two other positions, you can address all the major muscle groups responsible for keeping your feet and ankles strong and stable when you run. In the first variation, your pressure should be evenly distributed across the front of your foot. In position two, more pressure should be applied to the outer part of your feet by the pinky toes. In the third position, you should apply the pressure at the balls of the feet by your big toes. 3️⃣ The standing clam builds strength/stability through the lower body by addressing the foot/ankle and hip simultaneously. Make sure the ball of your foot presses into the ground throughout. Your arch should flatten as your knee moves in, and raise up as you push your knee out. There should be muscle work in the arch of the foot and the outside of the hip. #portlandphysicaltherapist #portlandphysicaltherapy #stoked #trailrunning #trailrunner #pdx #forestpark #marathontraining #marathon #trail #strength #strengthtraining