My injury prevention for higher volume training
It’s about getting to the start line healthy and the finish line strong. I have heard so many people say first focus on getting to the start line healthy. This year I have such a big goal of Ironman California in October as well as 3 Ironman 70.3 races which means lots and lots of training. I want to be sure that my body is balanced mechanically, mobility wise and that I’m firing up the correct muscles. All of those things is what helps create strength injury free and gives me the durability in order to handle the training coming my way.
I did a personal mobility/strength assessment with Cody Forman at Passport2Health. The session was excellent as it revealed a lot about some of my imbalances and how to correct them. And it solved a number of things that I had been struggling with as well as set me up for a much stronger run. I highly recommend that all athletes do something like this as it can make a significant difference in your journey.
**I have already seen a significant positive difference in my run durability and my speed. After this sessions i have done at least 5 long runs and a good number of interval and speed sessions all of which were way better than previous. I understand my mobility limitations and have already been able to correct most of them.
Here’s my YouTube video showing you the process and results of my personal assessment with Cody.
Here is a written picture of the important points from my assessment:
GOALS
Health (injury prevention) and Run Performance
Strength Endurance - Run Form, Stride Length Increase, Cadence in 180-185 range
MOBILITY FINDINGS
Hip Internal Rotation - Left - 45*, Right - 40* (Goal is symmetry) (Adequate = 30*+) Indicates hip shift.
Hip External Rotation - Left - 40*, Right - 45* (Goal is symmetry and 45*) Indicates tight glutes (piriformis / glute medius) and hip shift.
Thomas Test - Hip Extension Left - +10*, Right - +5* (Goal is 0* or Negative) Indicates tight psoas / hip flexor complex.
Thomas Test - Knee Flexion Left - 105*, Right 105* (Goal is 90*) Indicates tight quad complex.
Hip Shift - Elevated right hip by 0.5"
Along with this he gave me a full list of the daily movements as well as specific strength training assignments to do. This has helped me so much truly seeing myself on the start line nice and strong for Ironman California.