If You Run You NEED to Do This! #fitnessfriday with Dan Jackson & Rebecca Franklin
Running has it ups and downs, it is an easy way to get up and get active, it does not require much of an investment, very little time commitment and almost anyone can run which makes it easy to actually perform.
That being said, running does have it’s drawbacks even if they are not noticeable at first. First being even though everyone can run, not everyone should or some may need help with proper running mechanics to help avoid potential injuries. When you run you create a pounding on the joints from the foot all the way up to the shoulder and neck. As the foot strikes the ground a shock runs up the body and unless it is evenly dispersed throughout the body you can end up with an injured, ankle, knee, hip or low back and that leave you sitting on the couch instead of out there enjoying the weather (assuming it is spring/summer and it’s not raining too hard). Injuries suck! They stop you from doing that you love which means they hurt physically and mentally and we as personal trainers always work to avoid injuries with ourselves and our clients. We have done a lot of reading and research on injuries to help keep clients doing what they love, whether that is lifting a few weights up, running 10k, going for a bike ride or just playing with their kids, we want them to keep doing it for as long as they want too.
Today I am going to give you one of the most important muscles to release to help ensure you keep running injury free. Keep in mind that as this is one of the most problematic areas that affect runners and can cause a lot of problems, it is the not the only one and if you do have an issue and this doesn’t help then please go see someone that knows how to help you.
The muscles(s) I am referring too are the Peroneals, the peroneals run down the outside of the leg between your ankle and your knee. They are responsible for Plantar Flexion and they support Eversion of the sole. In regards to running, plantar flexion is when your foot lands and pushes off the ground, it is involved in pushing off the ground and bound you forward, eversion is happens when your foot hits the ground, the inside of your bottom arch wants to collapse under the weight of the body and flatten out, the peroneals help the arch in the middle of the foot stop from fully collapsing and keep the arch of the foot strong so it can bounce off the ground and push yourself forward.
The way we are going to release these muscle to keep them functioning properly is using a foam roller (I am using the GRID from Trigger Point) and applying compression to the area to help increase blood flow and hydration to the tissue. I find this works quickly and is effective if repeated in a daily regime as long as you are running.
REBECCA AND DAN are dedicated Personal Trainers and Fascial Stretch Therapists. After a combined 24 years of experience they opened Junction Fitness Hub in 2012, a boutique training studio offering personalized training programs. www.junctionfitnesshub.com