The Lunge Matrix
Adapted from Gary Gray, and Nike coach Jay Johnson, the Lung Matrix is a great warm up before runs. It activates muscles in different planes to warm up your entire lower kinetic chain. Benefits from this exercise are:
- Easy activation of running musculature and joint control by controlling speed and depth.
- Takes you through all planes of movement to prepare the body for work.
- Loads joints in a progressive way increasing joint lubrication and surrounding muscle stability.
- Lightly increases heart rate preparing the body for more dynamic warm up routines.
We continue to see runners especially with patella femoral dysfunction gain better patellar tendon loading there enriching tendon-bone attachment, thickening their ability to withstand the repetitive loading of training. When you are an athlete in the Keller, Southlake, Trophy Club, and all over DFW you can utilize these exercises to avoid injuries.
Please give Dr. Chapman a call at (817) 431-6628 if you have any questions for suffer from any lower extremity injury due to training.
Mrytl (hip exercises)
Regardless if you are a runner or not, these “activation” exercises will evoke stability in an area that we all need. Due to sitting and inactivity our deep hip stabilizers become tight and irritable (ie..piriformis syndrome, sciatic compromise, and trochanteric bursitis). Also hip mobility is key to avoid increased lower back stress while performing basic daily duties.
The List:
Start with the first 5 (initially 3-5 reps is enough to feel the work. Progress 2-3 reps each week
-Clams
-Lateral Leg Raise
-Donkey Kicks
-Donkey Whips
-Fire Hydrant
Add these once you feel competent with the first 5 (Its all about your technique, move the hips not the spine)
-Hurdle Trail Leg, Forward
-Hurdle Trail Leg, Backward
Add these once you have mastered the first 9, standing(slow small swings until you can do it without moving the entire body)
-Hurdle Trail Leg, Forward
-Hurdle Trail Leg, Backward
-Lateral Leg Swing
-Linear Leg Swing
-Linear Leg Swing, Bent Knee
We continue to see runners especially with IT band, glue medius tendonitis, hamstring tendonitis and other hip and lateral leg issues that need strength and enriching tendon-bone attachment, thickening their ability to withstand the repetitive loading of training. When you are an athlete in the Keller, Southlake, Trophy Club, and all over DFW you can utilize these exercises to avoid injuries.
