Simple Routine for Runners

Hey everyone, Dr. Andy here with
Northstar Spine. I wanted to make a
video for runners. Now, a lot of runners
deal with pain in their hips or in their
knees and it can come from stability
problems of the pelvis because we’re
sitting and maybe we’re you know
crossing our legs or you know um you
know sitting at a car, sitting at a
desk. Many times we can develop some
imbalances around the muscles of our
pelvis. So this routine will help you to
deal with any IT band problems, knee
issues, hip problems, and it will really
help to be a good warm-up for any type
of running activity. Now, you can either
take a band like this and tie it in a
knot or you can get these mini bands on
Amazon for a few bucks. You can get
different resistances. You can also get
something like this. It’s called a hip
halo. And basically what you’re going to
do with that band is you’re going to put
it around your knees. So you’re
basically going to step through it, put
it right around the knees. You want your
your knees and feet to be about shoulder
width apart. You want your toes to be
turned in a little bit. Then you’re
going to go down to about a quarter
squat. And what you’re going to do is
you’re going to do side steps. And
you’ll go 10 steps one direction and
you’ll go 10 steps the other direction.
And from there you’ll go do 10 steps
forward
and then 10 steps backwards.
And then you can do some squats.
10 of those and then you’ll do 10 of
these. Abduction of the hip. 10 on one
side, 10 on the other side. And I would
recommend doing this before you go for
your run. And you’ll notice that your
hips, knees, and ankles are a lot more
stable during that run. And it will
prevent a lot of problems with those
joints after your run. Now, after a run,
I recommend doing some foam rolling to
your glutes and maybe your IT bands. And
this will help help prevent soreness
from running. If you have any questions
or would like any additional
information, let us know.