Notes from James C Appointment
The ‘problems’ he identified were my right Tensor Fasciae latae hip flexor (TFL) and calf strength. He measured my hip angle/quad angles with my leg off the end of the table and the other up to my chest. There was a definite imbalance with my right hip with the left hip measuring 15 degrees (I think he said was ok ish) and the right 0 degrees (I think). After some work to release the right hip (sore but felt so much better) he remeasured the angle and it was 10 degrees. He also measured the knee angle and I think they were both about 80 degrees, which meant quads were a bit tight. The exercise plan to fix them are 1) spiky ball to release the hips (1 min each) 2) Single leg squats 2x15 each leg, slightly modified in that I’m doing bums taps on a table with the unsquating leg not supporting any weight and is held straight and slightly in front of me. 3) Side lying Glutes 3x30s with each leg. Lie on side with leg held straight at a 30degree angle to the ground ensure I tilt hip forward to engage the glute, this should feel quite deep in the hip/glute, the ankle of the raised leg should be pivoted up and down during the exercise. Ok, that’s the hip
Based on my marathon cramping stories and after doing some calf raises (managed 9 on right calf and struggled to get to 9 on the left, so not great) he gave me some two calf exercises to do. 1) Single leg calf raises with heel off the end of a step 4x8 each leg, the both hands and the other leg not raising should be against a wall, the leg doing the work should be straight to ensure I work the calf. That’s the exercise to work the slow twitch fibres, the 2) Box Drills (forwards and backwards, side to side and the in a figure of 8) 3x30s of each in a circuit. Work between two lines about ~2ft apart.
I’ve to do these twice a week, I should keep doing the raised glute bridges (but I should vary the distance) and of course the arm drills. Your other exercises I should see how I get on and they can be rotated in and out but the exercises from James are a bit more specific to what I need just now.
Double leg squats warm up 2x15
Spiky ball to release the hips (1 min each)
The JC Single leg squats 2x15 each leg
Side lying Glutes 3x30s with each leg
Single leg calf raises with heel off the end of a step 4x8 each leg
Box Drills (forwards and backwards, side to side and the in a figure of 8) 3x30s of each in a circuit
Raised glute bridges