Two Quick New Videos

Hey Everybody,

Here are two new videos that I made this weekend. I am going to start making videos with stuff related to blog content, rehab exercises, running form, random reviews and et cetera. You may notice near the top that I now have a direct link to my YouTube page as well. The first video is an easy test to check your ankle mobility, specifically ankle dorsiflexion.

The second video is for a common exercise for runners. This is intended to be a hip extension and glute activation exercise but ends up being something else entirely! It makes me cringe to watch people do it improperly!

Hope you all have a great father's day and hope you had a great weekend! Here comes Monday...

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Hip Extension For Runners: Importance, Restrictions, and Quickies for Improvement.

Importance:

Sufficient hip extension is vital for proper running gait, form, posture and efficiency. Inhibited or restricted hip extension in running can result in:

• Over-striding
• Decreased running economy
• Poor movement patterns
• Potential risk for injury and/or compensation up and down the kinetic chain

The Gluteus Maximus is the primary hip extensor and the strongest muscle in the body. It is hypothesized that our massive glute max relative to other primates is due to an evolutionary adaptation. This allowed better bipedal locomotion and enhanced our running ability. Proper activation of the glute max and hip extension motion is needed for most primitive and basic movement patterns, especially skills requiring power. This is evident in many basic power skills such as:

• Squatting/Deadlifting
• Sprinting/Running
• Throwing
• Punching
• Jumping
• Bridging of the hips
• Swinging an object like a club, baseball bat or golf club.

Limitations in hip extension or gluteus maximus activation can also affect static postures like standing by influencing pelvic tilt, motor control activation strategies, lumbar curve and ultimately the body's center of gravity. For more reasons on why "running is all in the hips", see James Dunne's great post, here.

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