by Chris Johnson on February 19, 2012
To swim, one must first learn to float. To ride a bicycle, one must first learn to balance on two wheels. To run, one must first develop the ability to hop from one leg to the next. Similarly, to build strength and power in the lower extremity, athletes need to first establish the ability to balance on each leg in a wobble free manner. This is particularly the case in the sport of triathlon, especially on the run, since both legs are never simultaneously in contact with the ground. Failure to establish stability on each leg inevitably leads to compensatory motions, which can predispose one to unnecessary injury. For example, if an athlete attempts to perform a step up or single leg deadlift without first establishing stability in single leg balance, they will most likely use the wrong muscle recruitment strategy. So how does this affect your exercise selection when it comes to triathlon training beyond the swim, bike, and run? The top priority should be to first establish balance on each leg while maintaining an upright position. Once the athlete owns this ability, they can then progress to superimposing movements on top of single leg balance such as arm swings as seen in the video. Next, more dynamic movements such as lateral toe taps, step-ups, and deadlifts can be incorporated whereby the athlete further challenges their balance by taking their center of mass outside their base of support. To give viewers an example of a foundational strength and stability progression for triathletes, I thought it would be easiest to provide a video demonstration. Particular attention should be paid to form and technique associated with each exercise. Understand that mastering these exercises may not occur overnight and require consistent practice so please be patient. Stay tuned for my next post, which will focus on more advanced exercises and drills designed to help you find that gear you have been searching for. Wishing you HAPPY, HEALTHY, and STRONG training.
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by Chris Johnson on February 14, 2012
Happy Valentine’s Day! To show my love for all of my viewers, I decided to put together a short movie that combines various exercises that I have all of my triathletes master before progressing to more advanced lifts and drills. The beauty of these exercises is that they can be performed with very little equipment aside from resistance bands and of course body weight. Athletes should ensure that they can balance on each leg in a wobble free manner before progressing to step ups, single leg deadlifts, and lateral toe taps. Additionally, the stretches at the end of the video may not be appropriate for everyone and should be prescribed based on a flexibility assessment. Otherwise, sit back and enjoy the show. I would also like to thank my good friend and musician, John Eichleay, for the allowing me to use his music for this video.
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by Chris Johnson on February 10, 2012
Today’s post concerns a stretch that is without a doubt one of the most potent interventions in my physical therapy arsenal. It’s particularly effective in addressing tightness in the posterolateral thigh and hip region. Anecdotally, this stretch is important for those who stand and walk with their foot externally rotated/turned out (like a duck). It is my belief that that this stretch mainly targets the gluteus maximus and biceps femoris (lateral hamstring). My goal when performing this stretch is to restore one’s motion to the point where the lower extremity is perpendicular to the table (as seen in the video). While the stretch looks relatively easy to perform, there are several keys to success. First off, make sure to stabilize the non-stretch leg at the level of the distal thigh. Secondly, it’s important to internally rotate, flex, and adduct the hip (exact opposite motions of the actions of the glut max) Thirdly, ensure that the ankle is maintained in a neutral position. The stretch should predominantly be felt on the outer aspect of the hip and thigh, though it’s not uncommon for patients to report discomfort at the level of the knee and proximal leg, which may be indicative of adverse neural tension. If the latter sensation is reported, you can incorporate neural flossing by dorsiflexing (pulling the foot towards you) and plantarflexing (pointing foot away) the ankle. Finally, I’d like to mention that I usually focus on breaking up any tissue adhesions between the vastus lateralis and ITB, as well as the biceps femoris and ITB prior to rendering this intervention as it seems to improve one’s stretch tolerance. It should also be mentioned that caution should be exercised when performing this stretch in the context of patellar instability as the patella is not engaged in the trochlear groove when the knee is straight. I hope you find this intervention as effective as I do. I’m not joking when I say that I could build a practice around this technique.
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by Chris Johnson on February 9, 2012
One of the most common denominators among injured runners and triathletes pertains to the (in)ability to properly balance on each leg. Establishing stability in single leg balance in a wobble free manner under a variety of conditions is integral to running performance and minimizing the risk of injury. Failure to establish stability in single leg stance inevitably leads to compensatory motions throughout the body and improper loading while running. In time, the risk of sustaining an injury with continued training or increased training intensity becomes much greater. So rather than play with fire, take the time to ensure you are stable when balancing on each leg. Every athlete should be able to balance for at least 60 sec on each leg without any wobble from head to toe. In the event you lack stability when balancing on either leg, I have put together a foundational balance program to give you some guidance to improve your running and triathlon specific balance. I advocate starting on a firm, level surface (hardwood floor) barefoot before progressing to shod (wearing shoes). If you have access to a mirror, use it for feedback to ensure proper execution of the drills. Would love to hear your feedback. Once you are stable on each leg, the foundation is then set to incorporate more advance closed chain exercises. Wishing you HAPPY, HEALTHY, and STRONG training!
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by Chris Johnson on February 7, 2012
Greetings from Brazil! I managed to get a few minutes of downtime and thought that you may enjoy checking out this foundational scapular stability program. I love this program because it is simple, mobile, and effective. Give it a shot and would love to hear your feedback. Special thanks to all of the wonderful people I met here in Brazil. I’ve never been around such a vibrant culture with so many friendly and hospitable people. Obrigado!
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by Chris Johnson on February 2, 2012
I recently did a piece for Lava entitled, Stretch Your Way Aero, which appeared on their website earlier this week. I thought you may enjoy reading it if you have not already done so. Enjoy and feel free to reach out if you have any questions. Hope this helps in your quest for speed. Wishing you HAPPY, HEALTHY, and STRONG training!
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