Running Injuries and Why Mobility Training?
What is Mobility? Basics of Mobility Training, Injury Prevention and Optimizing Performance
Mobility Assessments: Where are you? Are you progressing?
- Straight-Leg Raise: Lying on your back, what angle can you raise your leg to? This test gauges hamstring and calf flexibility
- Deep Squat: Do an ass-to-the-grass body squat. Can you keep your heels on the ground? Are you rotating your knees? Does it hurt? This test checks on symmetrical and functional mobility of the hips, knees, and ankles.
- Hurdle Step: With a stick or broom, step up. Can you keep the stick and your hips in-line? This is a test to gauge the stability and functional mobility of the hips, knees, and ankles.
- Trunk Stability Push-up: Can you do a proper pushup. A test used to assess core strength and stability.
- Rotary Stability: We are assessing both core stability and mobility of upper and lower body.
- Hip Flexion and Rotation
- Extension: While standing, can you extend your arm up without noticing back misalignment?
- Shoulder Mobility: Optionally with a stick, reach behind your back. Can you rotate properly? Can you touch your other hand or the stick?
- Single-Leg Squat: The single leg squat is a great test to see how much mobility, stability and strength you have.
Mobility Training Gear:
List of Some Key Exercises for Mobility Training
Couch Stretch
Squat
Hip Extension
Foam Rolling (for Quads, Hamstring, IT Band, Calf and other hot spots)
Pigeon Pose
Clam Shells
Lunges
Additional Exercises with Links
Further Reading and Resources about Mobility
Track and Log Your Mobility Training Workouts
Mobility Habit Tracking with Streaks
Mobility Workout Tracking with Workflow app
Aggregating My Weekly Mobility Workout Time with Zones App
Conclusion: Avoid Injuries and Perform Better With Improved Mobility