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Healthy Runner Crossroad

Training, Running Form, Nutrition & More

Run/Walk Progression

Overview of Assessments

STRENGTH ASSESSMENT

Glute Progression

Hip Progression

Quad Progression

Calf Progression

Core Progression

Lateral Core Progression

FLEXIBILITY ASSESSMENT

Hip Flexibility

Quad/IT Band Flexibility

Ankle/Calf Flexibility

Foot Flexibility

MOTOR CONTROL ASSESSMENT

Balance Progression

Neuromuscular Progression

PRELIMINARY PAIN ASSESSMENT

How to Approach the Recovery Process

Understanding Rehab & Conditioning

KNEE ASSESSMENT

Runner’s Knee:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

IT Band Syndrome:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

Patella Tendonitis:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

SHIN ASSESSMENT

Shin Splints:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

FOOT ASSESSMENT

Plantar Fasciitis:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

ANKLE ASSESSMENT

Achilles Tendonitis/osis:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

CALF ASSESSMENT

Calf Strain:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

HAMSTRING ASSESSMENT

Hamstring Strain:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4

LOWER BACK ASSESSMENT

Lower Back Pain:

Causes

Rehabilitation

Conditioning:

Phase 1

Phase 2

Phase 3

Phase 4