Hey OCR fans, we know you are fanatics about your sport and we want to keep you in it for the long haul. Many of you may have signed up for that yearly pass, and there is nothing worse than suffering an injury that would prevent you from being able to get your money’s worth! Here at FX Physical Therapy, we provide 1 on 1 treatment, and offer movement physicals that will give us some insight to your movement patterns and help you identify any areas that could potentially put you at risk for injury over time due to repetitive training and overuse.
What Should Obstacle Course Racers Focus Their Training On?
1. Ankle Stability
Ankle stability is crucial! With the various terrains, climbing, working through mud, and running on a tired body, it is really important to protect those ankles. As soon as the foot hits the ground the body begins reacting to this pressure and responding as needed. We do not want our knees or backs compensating for dysfunction at our ankles.
2. Shoulder Stability
Shoulder stability is super important! With so many overhead obstacles including the rings, rope climbing, monkey bars, etc., shoulder injuries are common. A lot of shoulder stability comes from proper mobility in our thoracic spine and strength in our back and shoulder blades. This is where a physical therapist can really help you set up a routine specific to your needs.
3. Core Strength
Core strength is not just about having abs. It is so much more than this, and essential to providing stability for the lower back as well as our cervical spine to ensure that we are safe with all our jumping, twisting, and picking up those sand bags and atlas balls safely. You would be surprised how many are not able to perform these lifts with good movement patterns. A PT will be able to provide the correct cues, help with patterns and recruitment, and ensure safe progression of loading.
4. Endurance Training
Endurance training includes optimal breathing patterns and techniques that will take your training and performance to another level. Our breathing has a lot to do with our ability to create stability in our spine as well. A physical therapist can help identify any abnormal patterns that may be limiting your ability to gain strength, or improve pace and distance with running.
Do yourself a favor and set yourself up with a movement screen today to ensure that you are race ready. Let us help you take your training to another level with some simple recommendations!
Jess Mertz
Jessica Mertz, PT, DPT, She enjoys running and has completed a variety of races up to the half marathon level. Dr. Mertz is also enjoying her recent exploration of obstacle course training with Spartan races. She grew up participating in performing arts, sports, and competed at the division one collegiate level with her Albany dance team. She is a barre instructor with SoulBody Fitness, and loves to do anything that involves inspiring through movement.
Learn more about Jess here!
