Details for TYH 07.09.19

If you want to start a running program it is important to have enough stamina, flexibility and strength in the hips, feet, ankles and core muscles. Check out these five tips to see if you are ready to run: 1 Heel raises Can you do 30–50 single leg heel raises? Standing on one leg, raise the heel from the floor. Good foot and ankle strength is important to maintain balance and to protect the foot and ankle joints. Are you fit enough to run? 2 Mini squats Can you stand on one leg, lifting the other to 45 degrees, and complete 30–50 mini squats with good form (level hips and knee over toes, but not past toes)? This is a test of hip, core and knee strength which are all important to prevent injury. The longer the distance you want to run, the more mini squats are needed to pass this test—up to 100 for marathon runners. 3 Ankle and hip flexibility and core strength Straight leg raise (hip)—Can you lie on your back with a towel behind one thigh, opposite leg on the floor, and pull the leg up to 90 degrees? If not, you need to stretch your hamstrings or opposite hip flexor and/or strengthen your core. Ankle dorsiflexion—Can you stand two inches from a wall and bend, knee over toes (in a squatting type position), and touch the wall with the knee? If you can, you have sufficient ankle flexibility. If not, ankle stretching is for you. 4 Balance Can you balance on one leg and look around the room for at least 30 seconds? If not, you are at higher risk of an ankle sprain or injury. Balance is based on your proprioception (sense of body position), your inner ear, vision, and coordination of muscle balance and strength. Practice standing on one leg for 10 seconds focusing on one spot and build duration. 5 Stamina Can you walk two miles in 32 minutes or less? It is important to have a base level of fitness to begin a jogging program – start with walking around the block and build from there. If you are unsure check with your Physical Therapist and schedule a functional movement screen to assess your flexibility and strength and determine whether you are running ready! In Oregon you can see a physical therapist without a referral and most insurances will cover it. (541) 928-1411 www.albanysportspt.com 617 Hickory St NW, Ste 160 Albany OR 97321

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