MIKE 50+ - WALKER AND RUNNER

INITIAL SCREENING

• Performs long hikes and runs 10ks regulary
• Mobilty is very good
• Single leg stabilty is very poor when knee is bent
• Apprehensive to bend the knee in single leg stance
• Gluteus medius has very poor endurance

FINDINGS

After the initial assessment it is clear to see that the individuals biggest problem lies within his single leg stability, especially when the knee is bent. This seems to be a result of an inability to activate the gluteus medius when the knee is bent. The glutes burns out very early on any endurance exercise. Instability like this could inevitably lead to an overuse injury in the ankle or knee when hiking and running but moreover increasing this stability will make running and walking much more efficient. 

PROGRAM

• Performing a range of single leg stability exercises. Ensure knee bends to a running stance phase.
• Increase gluteus medius strength endurance in actions where the knee is bent.
• Perform slow control single leg exercises to focus on glute control at the hip throughout the whole range of the movement.

CONCLUSION

Through the improvements made in the individuals muscular endurance, muscular activation and movement technique around single leg stability there will be a huge reduction in the risk of injury and a huge increase in performance efficiency. The next stage would be to increase the stress with more dynamic movements. This would involve single leg landing and jumping actions.

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