Ready to Run by Dr. Kelly Starrett and TJ Murphy, (17) Mobilizations, Notes

Post date: Dec 28, 2017 4:51:39 PM

Ready to Run

CHAPTER 17: MOBILIZATIONS

• 1. After testing the 12 running standards, any weaknesses (goats) identified must be addressed. Mobilization exercises help improvement from two directions.

     1. They help us figure out the source of a weakness and work through that specific tissue restriction.

     2. They allow us to create slack around the problem by working upstream and downstream of the problem

  2. The Mobilization Workout. Invest 10 minutes minimum/day every day year round with this template in mind. Two sessions is better. It can be added to a warm up or cool down.

• • 1. Work on hotspots first. Address any sign of a hot spot or signal that there may be a future hotspot. Attend to any pain first. For any minor tweaky feeling or ache, a good plan is to do Voodoo floss band compression on the hotspot followed by an upstream and downstream mobilization.

    2. Work on a goat.From test results, pick the biggest goat to work on. Spend at least two minutes perside on that goat. If there is still time, pick the next biggest goat to work on.

    3. Do maintenance mobility work. Once meeting the standards, cycle through the different areas to ensure we continue to maintain those standards.

• 3. 28 Day Mobility Overhaul. Every athlete is different and has his or her own set of strengths and weaknesses to deal with. Spend at least ten minutes per day on solving mobility problems. In the course of 4 weeks, visit each area of the body (feet and lower legs, upper leg, hips and trunk, and upper back atleast once. In terms of weaknesses identified, drop in even more frequently. During the 28 day period, manage lifestyle issues. Are you hydrated enough? Asr you making neutral feet a permanent habit? Are you managing any hotspots that flare up? Our lifestyle errors are the sources of the river of injuries that drive runners and other athletes crazy. Build mobilization into the day. Make them part of the warm up and cool downs. Develop the courage to mobilize in public (i/e. When waiting to board a flight.) Be mobile and ready to run.