Strength

What are your top three exercises to help athletes stay run-injury free and balanced, without going to the gym?

Coach's top 3 exercises for injury-free runners

Hey, Tim [INAUDIBLE]. Great question. I've been thinking about this for a couple of days, because as a coach, my question's usually-- I'm going to answer your question with a question, a bunch of questions. But let's just assume we have a healthy runner, and you want to find three best exercises to do to stay injury-free. Number one, we're going to talk about tissue care. So whether it's going to be foam rolling, percussion therapy gun, the stick, the gua sha tool, a ritual around tissue care-- that's going to be number one. Number two is going to be from foundation training, and pretty much my favorite one to go to for my runners is going to be a woodpecker. And a woodpecker focuses on hip internal rotation and hip decoupling. The third thing that I'm really going to focus on for at home, with no equipment, is going to be happy hips number 3. And you're going to lay down on the ground. We're rolling into the hip rotation, but we're also including the thoracic spine and thoracic spine mobility. I'm going to go ahead and put all three of those on my YouTube channel just for you and anybody else that cares. It's on ECFIT Strength on the YouTube-- just make it available to anybody and everybody. Cheers.

For runners looking to stay injury-free, three good exercises to practice are tissue care (foam rolling, percussion therapy gun, the stick, the gua sha tool, etc.), woodpecker (focusing on hip internal rotation and hip decoupling), and happy hips number 3 (rolling into hip rotation while including the thoracic spine and mobility).

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My top three exercises to help athletes stay injury-free and balanced, without going to the gym, are:

1. Tissue care: Incorporate foam rolling, percussion therapy guns, or other tools for self-massage to take care of your muscles and fascia.

2. Woodpecker exercise: This exercise from foundation training focuses on hip internal rotation and hip decoupling, which can help improve stability and prevent injuries.

3. Happy Hips #3: Lie down on the ground and perform hip rotations while also engaging the thoracic spine for improved mobility and flexibility.

I will make videos demonstrating these exercises available on my YouTube channel, ECFIT Strength, so that anyone interested can access them. Cheers!

What is your favorite device for  enhancing performance recovery?

Optimizing Performance Recovery: From Protein to Normatec Boots.

My favorite device for enhancing performance recovery is actually being ready to recover while you're still training. So bringing the appropriate amount of protein to the table, even pre-session, as well as immediately after that session. Hitting a little bit of branched-chain amino acids or just really optimizing your carbohydrate reinforcement following exercise. If you want something hardware that I really love, I love the Normatec Boots. I'm a big compression fan. And I think that even just the state of mind that one can find while sitting in the boots will really be a really good performance recovery enhancer.

My favorite device for enhancing performance recovery is the Normatec Boots, as they provide compression and a good state of mind. Additionally, proper nutrition pre and post-exercise can help in recovery.

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My favorite device for enhancing performance recovery is actually being proactive about recovery during training itself. This means ensuring you have the right amount of protein before and immediately after your session, as well as optimizing carbohydrate intake for reinforcement post-exercise. 

If you're looking for a hardware recommendation, I personally love the Normatec Boots. I'm a big fan of compression therapy. Even just the state of mind one can achieve while using the boots can greatly enhance performance recovery.

Do you think deadlifts are risky?  What are some safer alternatives that offer similar strength gains in legs and posterior chain?

Master the Deadlift: Safer Alternatives and Longevity Secrets

He's got air in here. Let's talk. Really quick about it. Deadlift, first and foremost. It's probably the most important exercise that one can learn to do throughout a lifetime. The most important thing about athletic performance might be longevity even in a young athlete. So learning to hip hinge which is one of the fundamental Place pieces of a deadlift is going to be one of the most important things you can do. Do and that's being able to just hinge at the hip rather than round the spine and be able to accept load as you bring that up. So the overall risks would be compression that you can't actually support the lift because you don't have enough tents egg ready or core lift in your body. That's probably one of the most unique things about how I train athletes is to pull the ribs in the hip support and actually work on core tense. Gritty and lift. So that's the first thing. The second thing is really working on that hip hinge and being able to push the hips back while maintaining the Integrity of the spine, some of the ways that we can create alternative lifts. If you're not strong enough or your hip, hinge is just not there yet. We might start with some low body strength in a very very safe environment may be using a leg press or a machine based that's going to support the core but allow you to build strength in your lower leg. Lower body. You can do step UPS. You can really do anything. That is a very traditional exercise in the gym to build lower body strength before really attempting a deadlift. I think, when we envision a deadlift, we're really looking at some Olympic lifting when it's very, very heavy. And that's not what we're after with a deadlift. You can do lighter deadlifting, and you can use straight leg dead lifting. And there's just so many ways to approach it, but it's going to be worth the journey.

Deadlifting is an important exercise that should be learned by athletes to improve their performance and longevity. One of the most important aspects of deadlifting is learning to hip hinge and having the core strength to support the lift. If you are not strong enough, there are alternative exercises such as leg presses and step-ups that can help build up lower body strength before attempting a deadlift. There are also lighter versions of deadlifts such as straight leg deadlifts.

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Deadlifts are not inherently risky if performed with proper form and technique. Learning to hip hinge and maintain the integrity of the spine is crucial for safe deadlifting. The main risks associated with deadlifts are compression and the inability to support the lift due to insufficient core strength.

To build strength in the legs and posterior chain while minimizing risk, there are several safer alternatives. Starting with low body strength exercises in a supportive environment, such as using a leg press or machine-based exercises, can be effective. Step-ups and other traditional lower body exercises can also help build strength before attempting deadlifts.

It's important to note that deadlifts don't necessarily have to be heavy or involve Olympic lifting. Lighter deadlifts and variations like straight leg deadlifts can be utilized. There are numerous approaches to deadlifting, and it's worth embarking on the journey to learn and master this important exercise for long-term athletic performance and overall strength gains.

What advice could you give someone in their 50s for improving mobility?

Unlocking Mobility: Key Advice for 50-Somethings

Hey Greg as somebody in their 50s. When we talk about improving Mobility, we first want to identify how we're going to measure that. How are we going to know if we're actually getting better at moving? Well so that's the first thing have a have a really great measuring tool and we can talk about that separately if you want. The second thing is to have a really good daily routine because every single day you got to move it or you lose it. The third thing without strength and overall strength, you're going to move less. So the central Governor, the brain will always limit movement if if it senses that you are unsafe, so saying, staying strong, in my opinion, especially on the posterior chain, the back side of the body, the side of the body that really reacts and responds to gravity and ground is the most important. And things. So if you only do one thing, keep your back really, really strong your upper back so that you're really opening your chest your glutes. So that your hips, stay in the right position, your pelvic position, and then definitely the lower legs. The calves to help. Keep the ankles mobile and able to deal with life as it kind of comes our way.

To improve Mobility, it's important to have a good measuring tool and daily routine. Also focus on strength in the posterior chain (upper back, glutes, hips, pelvic position and lower legs/calves) to help keep ankles mobile.

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For someone in their 50s looking to improve mobility, there are a few key pieces of advice I can offer. First, it's important to have a reliable measuring tool to track progress and determine if mobility is actually improving. We can discuss this tool separately if you'd like.

Second, establishing a consistent daily routine is crucial. Moving and staying active every single day is essential to maintain and enhance mobility.

Third, focus on overall strength. Without strength, movement can be limited as the brain may perceive it as unsafe. Prioritize building strength, especially in the posterior chain (the back side of the body) which responds to gravity and ground. Pay attention to strengthening the upper back to open the chest, the glutes to maintain proper pelvic position, and the lower legs (calves) to keep the ankles mobile and adaptable to various movements.

By incorporating these practices, you can work towards improving mobility and maintaining an active lifestyle in your 50s.

What are your opinions on “knees over toes” guy?

Breaking Rules: Knees Over Toes in Unloaded vs. Loaded Exercises

I love this question. I was, I'm from a time when knees over toe was like the worst thing you could possibly do, knees over toes. Knees have to go over toes. Knees should go over the toes. They should go to the big toe. They should go up a little toe and they should have the ability the mobility and the strength to be able to handle that in a really healthy way. The best way that I heard that the first time I heard that was from dr. Mike Clark, from the nasm and he said you know what, we're going to kind of break some rules and this knees over. Her toes is kind of going out the window because when you think about what it takes to even, just pick up a package off of the the front porch when Amazon, or at the time, maybe UPS is delivering a package. The knees are definitely going to go over the toes. When we want to put on external load and start to add more intensity. We want to make sure and be careful with the athletes to make sure that they can actually in fact control that motion. So we never compromise the knee. So I think when adding Load and going heavier or adding intensity. Those kinds of rules become way more relevant to maintain the health of the athlete. So, knees, over toes. Absolutely in an unloaded movement based environment. But when we start adding external load, I think it's really important to just be careful and be cautious and make great decisions based on that that athletes skill and strength.

Knees over toes is a good rule to follow in general, but when adding external load or intensity, it's important to make sure the athlete can handle and control the motion so as not to compromise their knee health.

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I have a strong opinion on the knees over toes concept. In the past, it was believed that knees should never go over the toes, but I think that perspective is outdated. Knees should be able to go over the toes and have the mobility and strength to handle that movement in a healthy way.

Dr. Mike Clark from NASM explained it well when he said that sometimes we need to break the rules. In everyday activities like picking up a package from the front porch, our knees naturally go over our toes. However, when it comes to adding external load or intensity, we need to be cautious and ensure that athletes can control that motion without compromising the health of their knees.

In an unloaded movement-based environment, knees going over toes is absolutely fine. But when we introduce external load, it's important to make careful decisions based on the athlete's skill and strength to maintain their knee health.

Any advice for dealing with tight hip flexors?

Unlocking the Power of Your Hip Flexors: Breathing for Optimal Function

Hey, Ed, I think this strength coaches have done a pretty good job of defining. What a hip like tight hip flexor actually. Looks like, from a pelvic position. I think Haley did a really great example of understanding three dimensions and that hip flexors, don't just work in one plane of motion. And the one thing that I wanted to add to it more than anything is to understand how the expansion and the elevation of the rib cage and the decompression of the lumbar spine, can else also help reset the position of the pelvis. And create a very, very healthy relationship between the flexures of the body, and the hip extensors of the body. So typically when somebody is dealing with tight hip flexors, their posterior hip extensors aren't functioning great. And they are they really crave that glute activation and I power from the booty. So I'm going to say Everybody else had great advice. I want to start working on the expansion of the rib cage. The decompression breathing, the nice tall stature and it's something that you can actually do mid-run mid ride to really reset the way that your body is functioning

The strength coaches have done a good job of defining what a tight hip flexor looks like from a pelvic position. Additionally, expanding the rib cage and decompressing the lumbar spine can help reset the pelvis and create a healthy relationship between the flexors and extensors of the hip. Tight hip flexors often indicate weak posterior hip extensors, so glute activation exercises should be included in the workout routine.

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When dealing with tight hip flexors, it's important to understand the relationship between the position of the pelvis, rib cage expansion, and lumbar spine decompression. While strength coaches have provided valuable insights on this topic, I'd like to emphasize the role of rib cage expansion and decompression in resetting the pelvis position and promoting a healthy relationship between the body's flexors and extensors.

In cases of tight hip flexors, it's likely that the posterior hip extensors are not functioning optimally. Therefore, focusing on activating the glutes and promoting proper hip extension is crucial. While others have given great advice, I recommend working on expanding the rib cage and practicing decompression breathing. This can be done during activities like running or cycling to actively reset and improve the functioning of your body.

By incorporating these techniques, you can address tight hip flexors and promote better overall movement and function in your body.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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Erin Carson answers your Strength questions. See all the advice Erin Carson has and get answers to your own Strength questions.

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Erin is a Colorado-based strength coach. She is the co-owner of RallySport, a Boulder training facility and health club, and head coach for ECFIT. Her clients include world champions and everyday athletes seeking excellence. Previously, Erin attended the University of Colorado on a basketball scholarship and played professionally in Europe. She has multiple masters degrees, is certified by NSCA, NASM, EXOS, PTA Global and is a Foundation Training and Titleist Performance Coach. Erin is also an accomplished triathlete placing 6th in her age group at the 2016 70.3 World Championships and has multiple podium finishes.