https://jessica-mena.squarespace.com/gallery daily 0.75 2014-10-07 https://images.squarespace-cdn.com/content/v1/5433df32e4b037aa100d00f9/1412689559262-1JCO8PWH8KKALYNM4EKH/5472460964_970bdc9788_b.jpg Gallery https://jessica-mena.squarespace.com/menaposts daily 0.75 2019-03-05 https://jessica-mena.squarespace.com/menaposts/runningmechanics-top5faults- monthly 0.5 2018-09-25 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1496207943963-1KJTLF6Q7TZ4LMBQC5NT/image-asset.jpeg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults Loading phase: Right foot: midfoot pronated and foot externally rotated, vs the left foot . History of posterior tibialis tendonitis on the Right Foot. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005657177-AG29NS8R4N37XVDJTOJR/A0585C41-93D6-472E-91E5-3FF3608BA453.jpg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults - Copy of Copy of Short Foot Make sure there are 3 points of contact under the foot. These points will be under the big toe, small toe and at the heel. once you have allocated the pressure points, gently push the big toe into the ground and lift your mid foot up. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005744464-M83EBTVDFW49IQDD7D1Y/BFB00305-247D-4414-A15E-2CDBC0D7B215.jpg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults - Copy of Copy of Short Foot with Band Cueing Place the edge of a big under the big toes. Gently push big toe as to anchor the band down into the ground and raise yourself on your toes without losing the tension under the toes. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005904129-D2FGU3E4XH718B2I2ZD4/DD60DF13-16FE-4EE5-A9F0-EE12CEDBD1EA.jpg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005302428-OZI1DRTILA1PZFJCJKB4/IMG_0730.JPG Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005317686-9VE7E1T066MZQQYUBSFM/DC8B2A3C-C9D5-4853-BB80-2FEEE3ADBC4F.jpg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005345295-07VXON7ERT857KCL85FI/fullsizeoutput_14f2.jpeg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521005429221-13Q8TW51V8PP0IV5NTXQ/C86993CC-8AFB-4130-AF9C-C9ED1E3347DC.jpg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1496206274202-OY608EYAPFC8GVKOG4VG/image-asset.jpeg Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1521004790922-IJNE3KJUW08IJVGQKDFS/07-IMG_1941.JPG Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1536714577257-Q05FYKNLESI1ZV0BU047/Screen+Shot+2018-09-11+at+5.58.38+PM.png Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults Chris Powers lecture 2018- Movement Performance Institute https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1536714459332-2BBG9832S0XNIH9QPYOC/Screen+Shot+2018-09-11+at+5.37.25+PM.png Blog Posts - Running Mechanics Part II: Top 5 Mechanical Faults Powers et al- lecture 2018- Movement Performance Institure https://jessica-mena.squarespace.com/menaposts/running-mechanics-intro monthly 0.5 2018-09-20 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1537453699413-XD4UL4ZAUD8FMH1DH7KK/Screen+Shot+2018-09-11+at+5.44.58+PM.png Blog Posts - Running Mechanics: The Introduction Photo: From Powers et al- Movement Performance Institute https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1535946552529-SYD2B9QCAC3DGR31X6GT/jessgait.JPG Blog Posts - Running Mechanics: The Introduction https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1535679603963-BTPPCCXSRJSJNG4I21K9/IMG_1373.JPG Blog Posts - Running Mechanics: The Introduction Photo Credit: New Basin Blues https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1535946304179-ENZ6X59REF9VW67DXD2L/jessgaitt.JPG Blog Posts - Running Mechanics: The Introduction https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1537453827270-VVPMPP0R9RT2NEW0XB6A/Screen+Shot+2018-09-11+at+5.37.25+PM.png Blog Posts - Running Mechanics: The Introduction Powers et al: Movement Performance Institute (L picture faulty; R- optimal ) https://jessica-mena.squarespace.com/menaposts/2018/6/26/meniscus-injuries1 monthly 0.5 2018-07-03 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1530054148253-V8GCIRPTR8IVWL4K06W3/jess+headshot+dec+2017.jpg Blog Posts - Meniscus Injuries: What That Means, and What To Do Next. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1530054342293-1PZKACV7U7AGQKFR307Z/Screen+Shot+2018-06-26+at+3.08.45+PM.png Blog Posts - Meniscus Injuries: What That Means, and What To Do Next. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1530054233420-MH8SI0FURXSY0N6CXBEA/Screen+Shot+2018-06-26+at+3.07.39+PM.png Blog Posts - Meniscus Injuries: What That Means, and What To Do Next. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1530054978008-O4M9FSJEYQR9A1YE3QHB/Canva+-+Athletics%2C+100+M+Run%2C+Sport%2C+Junior+Gala+Mannheim.jpg Blog Posts - Meniscus Injuries: What That Means, and What To Do Next. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1530054311021-W0U3EY04MONFVMZ24QLF/detail_torn_meniscus.jpg Blog Posts - Meniscus Injuries: What That Means, and What To Do Next. https://jessica-mena.squarespace.com/menaposts/2018/5/29/tibial-stress-fractures monthly 0.5 2018-05-29 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527618053053-RONRGR849ZVU742NWB87/Screen+Shot+2018-05-29+at+11.01.40+AM.png Blog Posts - Stress Fractures https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527620133558-4I4R7Y9M1MJ7ND5BSIRA/Screen+Shot+2018-05-29+at+11.01.07+AM.png Blog Posts - Stress Fractures Pronation is NORMAL- however not coming out of pronation, or too much of it is problematic https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527620077929-EXSV80NJE2W1RCD6U9LS/bone.jpg Blog Posts - Stress Fractures https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527618519447-HU88BVJB3WCQ583DIX9I/athletes-athletics-black-and-white-33703.jpg Blog Posts - Stress Fractures https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527620336260-C83M4RJZKTDIQB0OFMWV/IMG_9434.JPG Blog Posts - Stress Fractures Lift some iron!!! https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1527619201814-IADPKO45D9LJLBMA7GNZ/Screen+Shot+2018-05-29+at+11.38.19+AM.png Blog Posts - Stress Fractures https://jessica-mena.squarespace.com/menaposts/anklesprains-partii monthly 0.5 2018-05-10 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500442960622-55SYKMJ777FYGU2UXXR5/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 5: Star Excursion on Unstable Surface 3x5 reps https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500442935960-RX6BGX8F2GKP0K809889/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 4: Star Excursion on stable surface: Single leg balance with contralateral leg reaching forward, sideways, back, and back to opposite hip Reaching in all directions = 1 rep , Goal 3x5 Reps https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500444263497-A7DBUSGJR49YLILZNU4S/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 2: Ankle Inversion with Band 3x25 , 10 sec holds. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1501025876869-1YWTA65HSJI3KE87TDBY/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500447665189-H4FPT8P4LMKAMCHH4LRW/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500444277945-FNWX8LN89C5A7JNKHBT7/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 3: Ankle Eversion with Band https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500442794282-68VEIY4GXC5TRIA4FU08/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 7: Lateral hop to unstable surface, goal is stick landing for 5 seconds x 20 Knee should be aligned with foot and hip. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500444225342-LBCT9VKZJXNIAN6CU6L2/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 1: Double leg heel raise 3x25 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500447619713-8O9CL61L7UJASL41GES2/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500443109523-U1QG5WGQHS9ZUBUCCOR0/lateral+hop+stable+surface.jpg Blog Posts - Ankle Sprains Part II: Getting Back to Running Figure 6: Lateral hop on stable surface. Goal is to stick the landing for 5 seconds. x20 each side . The Knee should maintain alignment with hip and foot. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1500447602644-W9EB47DKMQ5WJY627B5D/image-asset.jpeg Blog Posts - Ankle Sprains Part II: Getting Back to Running https://jessica-mena.squarespace.com/menaposts/2017/7/9/ankle-sprains-part1 monthly 0.5 2018-04-25 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1524627524285-XNY64WOETSW65HOAR0NY/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab 2013 Cross Country Grade III Sprain (me right- inversion sprain ) and fellow football player grade III sprain (eversion sprain) https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499634568734-DOMEBJXFG2ODLJNX9G1J/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab My grade III sprain progression: Day 1, Day 2, Week 2, Week 4 (2015) https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499633234751-T9I6IORRXX3NZU3G3XGF/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab 2. Further work on range of motion with this WALL DORSIFLEXION exercises Affected foot about 3 inches from the wall, foot straight, knee in line with toes and try to see if you can get your knee to touch the wall. DO not let the heel lift from the ground. - Hold for 5 seconds and REPEAT x20 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499633154004-MI6BC6WF9ITZ0K1O00SN/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab 1. Standing Gastroc Stretch 3x 30-60 sec bouts If weight being is painful you can do this stretch long sitting, using a belt or towel and pull your toes towards you. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499633421755-YE6DJMP97G8NWBYCDING/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab Single leg balance on stable surface first, then unstable. First try on the ground, if that is easy or soon gets easy, and able to hold for 1 min, then progress to foam pad. Goal is one min! 5 min of balance , hold for as long as you can hold. NO TRUNK SWAYING, TO KNEE INSTABILITY. Once this gets easy then we progress to forward and lateral steps to balance. https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499632541725-0MU8265KHXT6UHZW8RLW/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1499633562557-JSI3FK9718LT420KKYDX/image-asset.jpeg Blog Posts - Ankle Sprains Part I:  Causes, Symptoms, and Phase 1 of Rehab Forward Step to Single Leg Balance Step forward to single leg balance, or you can do a forward hop to balance. Stick the landing and hold for 5-10 seconds, and Repeat x20 Trunk, hips, and knees should be stable and steady. https://jessica-mena.squarespace.com/menaposts/2018/4/10/iliotibial-band-syndrome monthly 0.5 2018-04-11 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1523423691982-B4HC6TTE4HC4TBM05U9I/ITB-Syndrome-1_l.jpg Blog Posts - Iliotibial Band Syndrome https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1523424346853-I3EJNO06LWERRLT0P16P/trendelenburg+pic+.jpg Blog Posts - Iliotibial Band Syndrome Glute medius weakness leads to hip drop (trendeleburg sign) https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1523424183783-2QBTX0HRFI13MOUNJHMJ/competition-exercise-group-3629.jpg Blog Posts - Iliotibial Band Syndrome https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1523424279310-9MJ1DF4KOPSHO4433D7X/knee+valgus.png Blog Posts - Iliotibial Band Syndrome https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1523424614871-YE3UT881HT9JWFD0SV8O/0FF24D8B-8150-42D7-9F9E-671C988102C4.jpg Blog Posts - 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Part II: Running and Low Back Pain- Exercises Photo Credit: Scott Webb https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1513147349970-0RMODB6SNCOZN3D0C3Y0/Screen+Shot+2017-12-12+at+10.41.05+PM.png Blog Posts - Part II: Running and Low Back Pain- Exercises https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1513147356615-PSKUVD38XMUUJG3BG7ET/Screen+Shot+2017-12-12+at+10.41.22+PM.png Blog Posts - Part II: Running and Low Back Pain- Exercises https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1513147417606-978I3L8TQAJLZM3ANEKK/Screen+Shot+2017-12-12+at+10.39.09+PM.png Blog Posts - Part II: Running and Low Back Pain- Exercises https://jessica-mena.squarespace.com/menaposts/2017/12/2/running-and-low-back-pain1 monthly 0.5 2018-01-24 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1512266790750-YGNXLJ0ZLSAO5F7F40F2/multifidus.jpg Blog Posts - Running and Low Back Pain- Risk Factors https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1512275221246-L66C113FIJA64JC0H2OB/transverse-abdominis.jpg Blog Posts - 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Running and Low Back Pain- Risk Factors Paraspinals: group of muscles that run along the spine- from the neck down to the pelvis https://jessica-mena.squarespace.com/menaposts/2017/8/22/hamstring-strains-fk24z monthly 0.5 2018-07-12 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863229649-BO9L162A6762495OY9GK/2EC16DA9-67B7-4AEF-9440-1F9FE61F30C0.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Concentric step hamstring bridge Have the knee slightly bent, tighten the core and gluten and lift yourself up by pushing your heel onto the step and lifting your hips NO PAIN 3x10 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863244720-O68PNV2XP0H83CDYUZS0/90ECD837-C6F6-48D3-8313-59A0DD037CE6.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Single Leg Windmill touches with DB 1. Stand on one leg, DB in both hands in press positions 2. Engage core and glute of loaded leg and slowly reach towards the opposite foot 3. Slowly bring yourself back up by squeezing your glute 3x10 per side https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863276064-0FZQ1A6U3K7KBXYB7GEU/4EDED1C6-6730-44AA-AA9C-D0AFDBBB399E.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Supine Double Leg Bridge 1 Lay on your back and bend both knees 2. Engage core and lifts hips into the air, as you are lifting your hips- squeeze glutes together 3. Hold for 2-3 sec and slowly return and Repeat 2x20 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863294351-IHVN3KHPECV7CHA1QDHX/60F637AC-83D5-4DDA-9F5E-9AB76821EC8C.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Single Leg Bridge 1. Same as bridge but now you are pushing yourself up with one leg. 3x12 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863308670-NRKYPH182PC4ILUYIIVS/00AF0E6C-88B1-4683-8029-5EC80D988B5A.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Ball Hamstring Curl NO PAIN! 1. Lay on your back and place both feet on top of an exercise ball (45-50 cm) 2. Engage core and glutes, and lift hips into the air. 3. Slowly pull your heels towards your bottom -lift your hips as your are rolling the ball in. 4. Slowly roll out , and repeat 3x10   https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863321734-FSWPT3YWFAOXLS97OZQ5/5C06F1E7-B933-45EE-8028-7C68D533FAAD.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - ECCENTRIC HAMSTRING Curl 1. Pull the ball with both feet, then lift one leg and slowly roll the ball back out and repeat. ENGAGE THE GLUTES AND CORE 3x10 per leg NO PAIN https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863337925-2MP8EGCX9D3OKTO4FOH7/412E5502-BE6D-46AA-A603-D7AC383844D4.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Concentric Hamstring Curl 1. Place the ball under the feet, lift one leg. 2. Tighten the abdominal and glutes and lift the hips up 3. Pull the ball towards your bottom, and slowly roll ball back out NO PAIN 3x8 per side https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863365011-OUN314DZPD7NIKAZBWG4/3623DD47-6A3E-4146-BB71-54E67F04AE15.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Double Leg RDL 1. Grab KB and spread feet to shoulder width apart. 2. Engage core and glutes. slightly bend the knees and slowly lower the KB towards the ground- you are aiming to lower the KB right in-between your heels 3. REMEMBER TO HINGE from the hips do not round your lower back. 4. Keep the core engage and pull the KB back up by contracting the glutes and power through the hips. 3x12   ENGAGE CORE AND GLUTES https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503863426010-FCJUTBZL9GG1ADZLVKP6/IMG_3883.JPG Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - SLOWLY RETURN TO RUNNING IF you can get through you exercises without pain, begin very light drills. Such as : high marching, high knees, high skips AND THEN light jogging. NO PAIN!!! https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1516160903144-EQDDYBD6D1UTO6QMT39C/image-asset.jpeg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing Pigeon Pose Glute Squeeze https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503862555057-VWZ4BW1Y05GWAP6H6C98/74FD7DA3-AEA8-4DD5-9C04-65A2F7647CF6.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Hamstring Walk Outs Start in a bridge position 1. engage core and slowly step out with one foot ( as you are lifting your foot do no allow the same side hip to drop) 2. slowly walk our way out until your legs are straight and hips are hovering over the ground 3. Walk back to the bridge position x2 min https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503862616745-NN3HVB4EGP1YDBSJ0ZBS/D5ECD7CC-4535-494C-A71C-58FF3CE581A2.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Modified Side Plank Leg Lift 1. Place a band around your knees and get into a modified side plank position 2. Extend the top knees that your top leg is straight 3. Engage your core and both glutes 3. Lift the top knee up towards the ceiling and slightly back 4. DO NOT arch your back or let your hips rotate back 5. hold for 3 seconds - slowly return leg down and repeat   3x12   https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503862635446-FNDAJ7PBHQ5YFOD46NIW/fwd+balance+.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Hop to Single Leg Balance 1. Place a foam pad 1-2 feet away 2. Hop towards and onto the foam pad and land slowly ( absorb the weight by bending knee as your land) 3. Be aware of knee alignment 3. Hold the single leg balance positions for 3-5 seconds , step back and repeat 3x1 min per side https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503494168082-SAJWRRHUNXDZZ1RV05YN/Screen+Shot+2017-08-22+at+1.19.15+PM.png Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing Heiderscheit et al, 2012 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503494356463-0GME68W2R6LUYHIV8039/Screen+Shot+2017-08-22+at+1.21.42+PM.png Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503861565762-EZ8MG73KTNMD85VB4NEI/0FF24D8B-8150-42D7-9F9E-671C988102C4.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Sidelying Clam with Band 1 Lay on your side with band around knees 2. engage core and slightly rotate whole body forward 3. Lift top knee towards ceiling WITHOUT rocking the top hip back 3x15 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1503861620504-A090WJBRRHZBR68JN84R/temporary.jpg Blog Posts - HAMSTRING STRAINS: Risk Factors & Healing - Single Leg Balance On an uneven surface hold for as long as you can hold - engage core and glutes https://jessica-mena.squarespace.com/menaposts/2017/12/24/achilles-tendonitis monthly 0.5 2018-01-03 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1514939242689-UCYQ5E611HXZPV76EQ3Y/eccentrics+2.JPG Blog Posts - Achilles Tendonitis PhysioU - Eccentric Heel Raises https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1514942436708-LPYA84KGM4B21H0P5J31/gastroc+stretch.JPG Blog Posts - Achilles Tendonitis https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1514241917824-THA0FXS5X03KY6HXDXVA/gastroc.jpg Blog Posts - Achilles Tendonitis https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1514241677680-EETVL3PAIASDY3VMDDBO/trailrunning.jpg Blog Posts - 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Does Running Cause Knee Arthritis- Review of Articles Photo credit: NEW BASIN BLUES https://jessica-mena.squarespace.com/menaposts/itallinthehips monthly 0.5 2018-04-25 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1504790213040-3G33EFYC0J8SLUWBH7M9/knee+valgus.png Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1504790626951-D1NVRVHX4EAF034L4QFW/IMG_7416.JPG Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1504790295088-BCBEBLN86Y2ERYEQRP3I/bridge+pic.png Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1488169552001-T5Z4D63HXU3MRSQNCRTY/firehydrant+pic.png Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1488169556744-5RBFM5ZU2B77ND1GONBN/arenashot2.JPG Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1488170488610-QKT8SLEM7GA172AIX572/DSC_0191.JPG Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1488170638068-KY5M6YT9DM5VBQ7CI6LR/DSC_0152.JPG Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1504789925287-0B7A9UUTN2LGTGG5ALSC/IMG_3331.JPG Blog Posts - Strong Hips https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1504790051354-B21LV964F7IAKACZMR2P/hip+drop.jpg Blog Posts - Strong Hips Dr. Matt Klein PT, DPT- competitive runner for Cal Coast Track Club https://jessica-mena.squarespace.com/menaposts/2017/6/7/patellofemoral-pain-syndrome monthly 0.5 2017-12-26 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1496902384149-4FN7TXTUCCQWW2WBCSZT/2010regionals.jpg Blog Posts - "Runners Knee" = Patellofemoral Pain Syndrome 2010 Regionals- Whittier College and Claremont https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1496904789160-W7QQFN8NA61EI4T8LXDI/image-asset.jpeg Blog Posts - "Runners Knee" = Patellofemoral Pain Syndrome https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1496902752174-WAF71US22SL7EEFDIZDP/PF+joint.png Blog Posts - "Runners Knee" = Patellofemoral Pain Syndrome https://jessica-mena.squarespace.com/menaposts/2017/4/30/if-the-shoe-fits monthly 0.5 2017-05-01 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1493613262139-LOLZIMA6KC7HC67ECG5B/image-asset.jpeg Blog Posts - If The Shoe Fits Birmingham HS Track: Brooks Launch https://jessica-mena.squarespace.com/menaposts/2017/4/11/the-ignored-posterior-tibialis monthly 0.5 2017-06-08 https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1492002242504-G7JVBQ97GCEPLEAN9U4L/image-asset.jpeg Blog Posts - Hello Posterior Tibialis https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1492001857281-8BW68A63B90N5NH72TJH/image-asset.jpeg Blog Posts - Hello Posterior Tibialis Image above is one of my self. The Bottom left image is my weight bearing right foot, and you can see that compared to right image of my weight bearing left foot, the inner aspect of my mid foot is different. In the left image my right mid foot drops compared to the picture of the right where you don't see that on my left foot. I was asymptomic for months until I started running 18 + miles, i ended up developing foot pain. Imagine all the strain my foot endured every step I took and landed like the picture on the right? https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1492003384562-040L6C3LUXE5AG32K8J6/image-asset.jpeg Blog Posts - Hello Posterior Tibialis https://images.squarespace-cdn.com/content/v1/589ddad42e69cf0dd836f860/1492002375516-W4HRGADNTT9T33X2W2Q9/image-asset.jpeg Blog Posts - Hello Posterior Tibialis Posterior tibialis exercise with a theraband: Some people do the pointing down of the foot and holding for a second and going for repetitions. 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