Mobility Exercises I think we all agree that before making a physical effort, an effective warm-up must be carried out to prepare the organism both physically and psychologically. But, are we clear that afterwards we must also make a return to calm?
In this article we explain what you can do after a 10-kilometer race if you want to keep injuries at bay and enjoy good levels of joint mobility. Remember that you have a whole series of articles aimed at running the San Silvestre for the first time. This mobility protocol can help you not only after the race but also after each workout.
In the words of Kelly Starrett of Mobility WOD it could be defined as “the integral approach of the whole body based on movements that address all the elements that can limit movement.” These elements include restrictions on muscle, fascial tissue, joint capsules, motor control and / or neuromuscular dysfunctions.
In this way, we should not talk about flexibility but about mobility. In my experience working in sports centers, it is common to guide users a passive stretching program to increase flexibility. In most cases it is intended as an end in itself, “you have to stretch because stretching is good,” but this belief is not supported by current scientific evidence.
If you want to perform passive or static stretching, do it, but do it away from training and knowing that its effects are short-term and contribute little or nothing to the quality of your movement or the health of your joints. If I had to choose a joint intimately involved in the race, this would be the hip, although this does not mean that ankles or knees are not unimportant.
The modern lifestyle makes us move less than would be desirable for the health of our body and mind. This rhythm of life causes many of our joints to lose mobility, including the hip. Career training does not require significant ranges of movement in this joint, so it is our duty to pay attention.
What The Experts Aren’t Saying About Mobility Exercises That You Cannot Miss After A 10-Kilometer Race And How It Affects You
The use of myofascial “release” techniques can help us increase flexibility and reduce pain in the short term, especially after acute efforts such as a 10-kilometer race. It is not a panacea nor can you expect lasting increases in mobility, but it can be a good tool as an introduction to a mobility protocol. Applying fixed and direct pressure for one or two minutes before describing circular movements over the area for about 30 seconds is a good protocol to follow.
The hip hinge or hip hinge consists in performing a hip flexo-extension maintaining a neutral pelvis and correctly dissociating the lumbar spine during the movement, that is, we should not involve the lumbar spine during the process. The Romanian deadlift movement pattern is based on this gesture, so practicing it can be very useful for keeping our hip extensors strong and functional.
The psoas is an elongated muscle that is divided into major and minor psoas, originates in the last dorsal or thoracic vertebra and in each of the five lumbar vertebrae. In this way, the psoas would have a function not only on the hip but also on the lumbar vertebrae, a function that it does not share with the iliac.
Many runners experience pain in the lower back that can sometimes be attributed to stiffness in the psoas. This is due to the traction capacity that this muscle has on the lumbar vertebrae. Giving you mobility can decrease the symptoms of low back pain.
Finally, an excellent option is to end a small protocol of general hip mobility. As we have reflected previously, the hip suffers a lot from the modern lifestyle being an articulation that can offer a great wealth of movements. Making a good range of gestures and movements will be of great importance to maintain a healthy and functional hip.