#physiogirl

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The Glute Med... such an underrated muscle. . So there is a lot of talk out there about this special muscle, and yes it is special. What does it do? Well, in short, it assists in hip abduction (moving the leg away from the body) and external rotation (when the hip is flexed), and it plays a pivotal role in pelvic stability. . Most people really don't know they are weak. As runners, we tend to train in one plane of motion. It has finally caught on a little bit to add multi planar movements into training programs which helps immensely. So if you don't specifically train it, the glute med can get weak. It can also get weak from tight hip flexors. Regardless of the reason, we need to get it back! . So how do you know if you are weak? One of the best ways to tell is to have someone watch you do an overhead squat or just a squat. Weak hips show up if ur knees go in. Another way to tell is to check out some of your running photos. Have you seen one where the hip drops on the opposite side of the leg you're standing on? Weak hips can also show up in flat feet. . If you don't think you are weak, it's still a great idea to add targeted glute med exercises to ur training. Bonus? A lot of them can be done anywhere, without any equipment. . There are so many great exercises for this. I picked 3 versions of fire hydrant for this post. I'm sure you have seen these before. I will add more of my favs in future posts. . 1. Standing banded: Advanced- please don't try this if you are just beginning. This is a progression. It combines balance, coordination, & strength. Good form is essential. . 2. Quadruped: Intermediate- be careful not to sway your back or move your body too much. Be cognizant of what you are doing. It should burn! Add a band to make it harder. . 3. Side lying: Beginner- don't rotate ur trunk. Upper body should be stable. If that is difficult, back up to a wall. Add weight to ur thigh to make it harder. . These ex should burn! Especially if done after ur workout. As always, questions welcomed! #roadrunnersports #physicaltherapy #physicaltherapist #rehab #glutes #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #homegym

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Do you heel strike? I see all these pictures on insta, billboards, advertising on the internet, commercials, etc. where runners have their foot WAY too far out infront of them, leg fully extended, and heel first. OUCH!!! I used to do that and I was chronically injured. Did you know that 50-65% of runners get injured every year? That is way too high. We need to lower that significantly. It took me at least a year to change my running form, but it was the BEST decision I could have made. I have been running injury free for quite some time now. My ideas on running may not be the popular thing, but I have seen so many awesome things happen with just a few tweaks to therapy clients running biomechanics. It isn't a quick fix and takes time and dedication. Where do you start? Well everyone is different. And I cannot give an all around recipe without seeing your gait pattern and braking it down. However, you can start by shortening your stride and keeping your feet under your body/base of support. Use a metronome set at 180bpm and make sure your feet hit at each beet. Video yourself. If you are over reaching there could be range of motion limitations. Make sure you are mobilizing and working on flexibility. Start there and see what happens. We want to run injury free for a lifetime so if it takes you a year, so what. It is so worth it! I'll try and get some more drills up to help reinforce the motor learning pattern. Have a great day!!! #POWERYOURPASSION #optoutside #forceofnature #jaybirdcrew #beatyesterday #laceupandexplore #havenolimits #runnergirl #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #divasrunning #physiogirl #runshots #gofarfeelgood #monitorthebeat #movebetternaturally #throughourlenses @roadrunnersports @topoathletic @garminfitness @jaybirdsport @injinji @runnersworldmag

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I do love to run... as if ya didn't know😉 *** Speed day done👊 Busy day with rehab but snuck it in. Nice thing is that it was short so I was back before my dad woke up and was even able to get in some glute work!!! Hope to be running with my him by this summer. I know he can do it!!! It's a great thing to have a love for something that you share with family. Running is such a blessing. Now time to✌after a long day. Goodnight!😪 #optoutside #forceofnature #poweryourpassion #jaybirdcrew  #zerolimitstrails #beatyesterday  #embracethespace #laceupandexplore #havenolimits #runnergirl #trailrunning #womensrunningcommunity #trailsisters #irun4ultra #lasthorse #ultratraining #instarunners #runchicks #runhappy #inspiringwomenrunners #runlikeagirl #goprorunning #kingMT #divasrunning #physiogirl #trailtuesday

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Let's roll... I know, I know... I'm a day late for #nationalfoamrollingday 😕 but this will be just another reminder for you to roll out your legs!!! 😊 . Let's talk IT band foam rolling. So you can't roll out ur IT band I'm sorry to say. Your IT band is a thick band of fascia that acts as an I beam. Ur not gonna change it. However, you can roll the muscles all around it. And if you have IT band syndrome, this can be a huge help. . . Roll the lateral quad, hamstring, and up into your TFL and Glute Max. All of those muscles can get nasty tight and junked up. The lateral quad and hamstring can sort of "get stuck" to the IT band, & we need to separate them so they can operate properly. . . Don't just roll fast. That won't do anything. Take ur time. Find a spot and sit on it till it releases or roll side to side, back and forth. Then move on to another painful spot. Get in there and loosen it up!!! You will feel so much better after! As always, if you have questions let me know! . . P.S.- yes it looks like I'm rolling my IT band, but my @triggerpin roller had this nifty dip in the middle so it hits right infront and behind it!!!👊 . #rollbetterplaybetter #roadrunnersports #physicaltherapy #physicaltherapist #rehab #fascia #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #mobility #ultratraining #laceupandexplore #jaybirdcrew #poweryourpassion #zerolimits #lasthorse #irun4ultra #glutes #itbandsyndrome #inspiringwomenrunners #instarunners #runnerscommunity #sportsmedicine #musclerecovery #foamroll @altrarunning @roadrunnersports

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Cuz I just HAD to kick up the snow one last time... by the time I was done the snow was almost gone. I think this will be the last snowy run till next winter, but maybe I just jinxed it? 🤔 I actually do love snow running, especially when it's warm enough to wear capris and get a tan! 🤣 Happy Tuesday! Who else likes running in the snow? #winterinspring #optoutside #trailtuesday #forceofnature #poweryourpassion #jaybirdcrew #zerolimits #kingMT #beatyesterday  #embracethespace #laceupandexplore #havenolimits #runnergirl #trailrunning #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #inspiringwomenrunners #runlikeagirl #runshots #goprorunning #dirtbagrunners #divasrunning #physiogirl #trailandultra

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Easy running. Thankful for every moment, whether long/short, hard/easy, or road/trail. Time where all the stress of life just goes away for a bit and its just you, your thoughts and prayers, and ur shoes running over the ground, quietly enjoying every minute of time spent putting one foot infront of the other. I often catch myself smiling too. Do you smile when you run? Thankful for the blessing of another day. Hope everyone has a great weekend!!! 😊 Happy Easter!!! 🐇🌱🌹 In every thing give thanks: for this is the will of God in Christ Jesus concerning you. 1Thes 5:18 #thankful #POWERYOURPASSION #optoutside #zerolimits #embracethespace #forceofnature #jaybirdcrew #beatyesterday #laceupandexplore #havenolimits #runnergirl #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5  #goprorunning #divasrunning #physiogirl #runshots #runcast #monitorthebeat #throughourlenses #dirtbagrunners @roadrunnersports @altrarunning @garminfitness @jaybirdsport @runnersworldmag

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Oh dreadmill dayz... anyone else have a hard time switching to the treadmill from outside? Gets me every time. Glad it was a short session, so glad I had my @jaybirdsport buds to accompany me, AND thankful to have access to a treadmill when going outside isn't possible (thunderstorms w/ 30mph winds). Guess it's a love hate relationship 😄. How was your Saturday run? #POWERYOURPASSION #optoutside #forceofnature #jaybirdcrew #zerolimits #beatyesterday #embracethespace #laceupandexplore #havenolimits #runnergirl #treadmillworkout #treadmillrunning #sharethespark #irun4ultra #lasthorse #ultratraining #instarunners #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #garmin #divasrunning #physiogirl #saturdayrun #seemerlag #everydayawesome #findyourpath #findyourspark

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"You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose." ~Dr. Seuss Happy #friyay everyone! Good luck to all racing this weekend! And to those training, enjoy it! The journey is a great thing! #POWERYOURPASSION #optoutside #forceofnature #jaybirdcrew #beatyesterday #laceupandexplore #havenolimits #runnergirl #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #divasrunning #physiogirl #runshots #gofarfeelgood #monitorthebeat #movebetternaturally #throughourlenses @roadrunnersports @topoathletic @garminfitness @jaybirdsport @zealoptics @runnersworldmag

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Happy first day of spring!!! How bout we celebrate with this month's outfit giveaway w/ @roadrunnersports 💃💃💃 They have generously partnered with me to give one lucky person... drum roll please 🥁 ***A pair of @altrarunning Vanish-R shoes and performance long sleeved tee, and a pair of @cwx_usa ventilator tights!!! 😲 Rules: 1. Must be following @2spry & @roadrunnersports 2. Tell me what your 2018 goal is! 3. Tag a friend! One per comment! That's it! Good luck! Contest open to US only. Ends Thursday night at midnight CST. 🏃🏃🏃 #laceupandexplore #vernalequinox #poweryourpassion #jaybirdcrew  #zerolimits #beatyesterday  #embracethespace #altrarunning #havenolimits #runnergirl #worlderunners #throughourlenses #irun4ultra #lasthorse #ultratraining #instarunners #runnerscommunity #strongrunnerchicks #flotrack #womensrunningcommunity #runlikeagirl #divasrunning #physiogirl #runchicks #runnerspace #monitorthebeat #optoutside #forceofnature

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Challenges are what makes life interesting; overcoming them is what makes life meaningful. – Joshua J. Marine *** This pic was taken early this am. I always think foggy mornings are cool. Everything is so still and mysterious. Ever been running while the fog lifts? I think its amazing. To barely be able too see infront of you to bright sunny skys, 👌👌👌. ******* The run today was not as nice as the beauty of nature. 😊 It really wasn't bad, but I tried new shoes and they kept pulling off my socks!!! Had to stop every two miles during a tempo run cuz the blister pain! 😬 Oh well. Many positives come out of working through things in training. Now I know I need a crew sock or just new socks. Prob new socks. I've had them for quite awhile and the elastic is all but gone. 😞 Glad it happened in training and not on a race day! The importance of running in the shoes you race in is real peeps! Don't ever race in gear you haven't tried!!! Congrats to all who raced and hope everyone has a great week! #optoutside #forceofnature #poweryourpassion #jaybirdcrew #zerolimitstrails #zerolimits #runnerprobs #runhappy #beatyesterday #embracethespace #laceupandexplore #havenolimits #runnergirl #trailrunning #irun4ultra #lasthorse #ultratraining #instarunners #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #divasrunning #physiogirl #gofarfeelgood #monitorthebeat #sunrise #fog #outsideculture

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Can you touch ur toes? How many people remember the sit and reach test in highschool? Lol! I was never good at it, but I would try everything to get as far as I could. I see people doing that today, forcing themselves. Flexibility can't be forced, and you CAN injure yourself stretching. We don't want that!🙅 One of the common errors with forward bends is dumping the movement into ur low back, rounding forward and going into a posterior pelvic tilt to accommodate those tight hamstrings. What u really want to do is sit up tall and hinge at ur hip. Keep the back flat and hinge forward. I hold for at least one min. You can also add in some contract relax. Contract the quads for 5sec then relax and try to go forward. This uses something called reciprocal inhibition. Basically when one side contracts, the other relaxes. Tip: if you can't even sit up tall, don't bend forward. Grab a strap, hook it around your feet and work from there. I had to do it. And it does take some time. Be patient! Try it and tell me how much more stretch you feel in those hammys!!! Be ginger. Work on it every day. It will get better! @jaybirdsport @cwx_usa @getonyourmarq @roadrunnersports @garminfitness @correcttoes #physicaltherapy #physicaltherapist #rehab #flexibility #stretching #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #mobility #ultratraining #laceupandexplore #jaybirdcrew #poweryourpassion #lasthorse #inspiringwomenrunners #instarunners #runnerscommunity #sportsmedicine #coreecttoes #runlikeagirl #cwxusa #garmin #onyourmarq

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The dream is free... The hustle is sold separately. 👊👊👊 Motivation can wax and wane no matter the weather. Today I had to make myself get ready, lace up my shoes and just get out the door! I don't often need motivation for a longer run, but today was different. It all changed quickly though. How many of you know that once you take those first few steps, breathe that fresh air, feel the blood moving, it invigorates and energizes you!?!? 🏃🏃🏃 Sometimes you just have to shut up the mind and do it. Know ur not the only one who loses motivation. We all do despite what Instagram may show. But we can do it! Let's hustle towards those goals! 😃 #runnergirl #optoutside #forceofnature #poweryourpassion #jaybirdcrew  #zerolimitstrails #beatyesterday  #embracethespace #laceupandexplore #havenolimits #trailrunning #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #posemethod #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #kingMT #divasrunning #physiogirl #runshots #sundayrunday @roadrunnersports @altrarunning @garminfitness

[2spry]

As my dad says... "Runnin' keeps the body workin' like a well oiled machine." 😊 *** So so true. But we can't forget to keep the body moving all day long. Did you know that sitting for excessively long periods of time is a risk factor for early death by any cause? And each hour you sit knocks off a % of your workout benifits? In other words movement is good. If you have to set an alarm on ur phone to buz every 30min to remind you to get up and move, do it. Even if its just a few laps around ur desk or work area. Let's MOVE guys! Gotta stay healthy so we can run for a lifetime right!?!? Happy Friday!!! #letsmove #movement #healthylifestyle #optoutside #forceofnature #poweryourpassion #jaybirdcrew #zerolimits #beatyesterday  #embracethespace #laceupandexplore #havenolimits #runnergirl #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #posemethod #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #divasrunning #physiogirl #runshots

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It's a new week. Time to press play... 🏃🏃🏃 *** GOALS. What are yours? How do you stay on track? I understand we all have long range goals (running or not) like, "I want to qualify for _____" or "I want to be able to run _____" or "I want to be healthier". But what are your small goals? Those little ones. The ones no one else sees but you. These goals are what gets you to ur ultimate goal and they are just as important. They help me not to get so overwhelmed and think how in the world is that gonna happen. Know what I mean!?!? So set some goals! Celebrate small achievements! Stay focused & have a great week! You can do this!👊 #mondaymotivation #optoutside #forceofnature #poweryourpassion #jaybirdcrew  #zerolimitstrails #beatyesterday  #embracethespace #laceupandexplore #havenolimits #runnergirl #trailrunning #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #posemethod #goaldigger #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #kingMT #divasrunning #physiogirl #runshots

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It's roll out time! @triggerpin 🙌🙌🙌 *** I love my new roller. It is like a lacross ball, rumble roller, and foam roller all in one. And I am in much need to really dig into my calves, feet, adducters... who am I kidding! My whole body needs this! After a long run early this am and all the balance work I've been doing with my dad, my body is letting me know. We all hear foam roll, ya gotta foam roll, have you rolled yet? But why? Why is it so important to unglue your body? I've touched on this a bit before, but tight muscles and adhered fascia can lead to the dreaded injuries we all like to avoid. If we don't take care of it, it can cause improper muscle recruitement, limited joint mobility, altered gait mechanics, pain, _____itis, etc. Remember, if you're limited in one area, your body will compensate by finding it in another area, and the vicious cycle of injury and pain begin. Take time to address any problem areas, make sure your sliding surfaces are moving so your muscles can move, that your over tight muscles are released (my calves right now), and really look at your joint mobility. It doesn't have to take you a million hours to do it either. My tip: pick a different area to work on ea day. Spend 10-15 min and call it. If u have more time spend more time, but don't burn yourself out. Throw on @netflix and go! The time will go faster than you think. Happy Sunday all! *** P.S.- if your problem is IT band issues, remember you can't roll your IT band. It is a thick band of fascia. Rather target your outer hamstring and outer quad. Post coming soon on the dreaded IT band syndrome. *** #triggerpin #physicaltherapy #physicaltherapist #rehab #strength #fascia #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #mobility #ultratraining #laceupandexplore #jaybirdcrew #poweryourpassion #zerolimits #lasthorse #irun4ultra #gopro #inspiringwomenrunners #instarunners #runnerscommunity #sportsmedicine #musclerecovery #cwxusa

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Always keep a positive mindset. Don't stress over the little things. Sometimes ya just gotta roll with it. *** Snuck in a Saturday run quick b4 lunch. When ur busy busy, how do u sneak in a run or workout? I prefer to wake up b4 everyone and be done in time for the day, but that doesn't always happen. Today I had a small window of time so I just made it a shorter run. And some days it plain just doesn't happen because guess what? Life happens. We ought not fret about that. As runners we tend to stress about not running 🙋. Instead let's try to embrace the day off. Roll with it. You will be extra refreshed for ur run the next day! 🏃🏃🏃 Happy Sat! #optoutside #forceofnature #poweryourpassion #jaybirdcrew  #zerolimitstrails #beatyesterday  #embracethespace #laceupandexplore #havenolimits #runnergirl #trailrunning #gopro #goprooftheday #gopromoff #irun4ultra #lasthorse #ultratraining #instarunners #posemethod #inspiringwomenrunners #runlikeagirl #fenix5 #goprorunning #kingMT #divasrunning #physiogirl