How to assess yourself for imbalances.
Today, Coach Sandi Nypaver is going to guide you through some strength tests that you can do at home to check whether your body is evenly balanced or if there’s anything you need to work on. Many of these tests are similar to what a physical therapist might have you do, but she’ll help you learn how to perform them yourself and understand what to look for.
At home, self-performed strength tests help to see if there’s anything you need to work on to keep your body functioning optimally. As a runner it’s important both sides of your body show up equally and this newsletter will help you do that. If you’re in pain it’s always good to go see a doctor and/or specialist, preferably one who is well trusted by runners. If there is something you need to work on (I certainly have a lot to work on!) don’t view it as a bad thing. It’s a good challenge and the process can be rewarding when you notice improvements.
Let’s get started:
🥇: The Bridge Test
Alright, the first exercise is a simple glute bridge. Make sure your back is flat on the floor and keep your pelvis stable in this position. Raise your arms so they don’t assist you, and then lift your hips straight up.
What you’re checking for is whether you can maintain proper alignment of your pelvis. If you feel your pelvis drop, take note. Also, pay attention to where you feel the effort. Are you feeling it in your glutes or your hamstrings, or both? Ideally, you should feel it in your glutes, and even a little in your hamstrings. That’s a good sign.
a. Test Questions: What muscles do you feel working the most? Does your pelvis drop or can you keep it stable? Does one side feel different than the other? Do you need to work on strength and/or activation?
b. Goals: Work towards keeping your pelvis stable and having your glutes take on most of the load. It’s okay if you feel your hamstring working a little, but your hamstring should not take on more work than your glutes.
Bonus Tip: Keep your spine stable. You should not be feeling this in your lower back.
🥈: The Squat Test
Now, let’s do a squat test. And note that I’m using a hiking pole here – you’ll want something similar. First, make sure your spine is neutral, and align your toes with the bar of the chair. From there, try to squat down.
What you’re checking for is whether your knees want to move forward, preventing you from going lower. If that happens, it’s a sign you’re relying too much on your quads. What you want is to get your butt back while keeping a neutral spine and maintaining a good hip hinge.
If you’re using your quads more than your glutes, you’ll struggle to go down. Instead, aim to engage your glutes and keep that hip hinge, which is important when you’re running as well.
a. Test Questions: If you place a chair or box in front of your toes, do you find it hard to squat/does it feel unnatural? What muscles do you feel working the most, your quads or glutes?
b. Goals: Get that booty back and working! You may feel your quads working, but you want to aim for a glute dominant squat. Get the hip-hinge pattern right, keeping the spine stable.
Bonus Tip: Our bodies like the neuromuscular patterns we already have formed. Some of you will be able to do this exercise without being able to apply to your running right away. Keep working at it. You’ll get there!
🥉: The Single Leg Squat
This is a typical single-leg squat. The key here is to compare how each leg moves.
Now, what you want to avoid is your knee collapsing inward or moving too far out to the side. Try to keep everything aligned, engaging your glutes and even a bit of your knee as you come up.
Focus on your knee position and check if you’re using both legs in the same way. Again, you don’t want your knee to collapse inward as you squat down. Keep your legs straight and make sure you’re engaging your glutes on both the way up and down.
a. Test Questions: What muscles do you feel working the most? Does your foot/ankle feel stable (can you balance here)? Does your knee want to collapse in? Is there a difference between sides?
b. Goals:
i. You want good lateral hip stability, so your knee should aim in the direction of your toes, not inward. This motion is controlled by your hips.
ii. Feel stable in your feet and ankles, keeping your weight even distributed in your foot tripod. It should not feel like all your weight is in your heel or forefoot.
These are just a few simple strength tests you can do right at home, either with the help of a friend or family member watching you, or by videotaping yourself to see how you’re moving. As you do these exercises, make sure to pay attention to which muscles you’re engaging!
I hope these tests help you gauge your strengths and weaknesses. Happy running!
- Coach Sandi Nypaver