If you’re like me and you’re impatient and never do a proper warm up, then this is for you!
I just read this article by Running Injury Specialist, Matt Phillips, called “How to Prevent Running Injuries: Using Prehab to Avoid Rehab.”
The whole idea of PREhab for runners is to make yourself stronger so that you don’t injure yourself and end up needing REhab…
My major takeaway from the article is an exercise called the “Lunge Matrix.” Basically, the lunge matrix is a variety of lunges (back, front, side) that runners should be doing before running to protect themselves from injury.
[FUN FACT] The guy who came up with the lunge matrix was Gary Gray, a physical therapist!
Here’s what I learned:
“Given that many of us have tight hip flexors due to sitting down all day, a controlled dynamic stretch that progressively increases range of movement in the hip before we start running can help us run more efficiently with better form.”
Just another reminder that by sitting so much lately I’m putting myself at risk…
“Preparation for efficient running form cannot be achieved by simply preceding your run with a five minute jog.”
So Lunge Matrix = Warm Up
Prehab has been making a lot more sense to me lately, especially while observing at my inpatient setting in the hospital because I am seeing patients after knee replacements and one of the reasons for their slow progression is the lack of prehab before surgery.
What do you do for a warm up? I’m so curious now about what everyone else does for warm ups!