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The 6 Performance Enhancement Areas Of The BodyBy Cassidy Phillips, ISSA-CFT, Founder of Trigger Point Performance Therapy and RE-GEN Performance Training
By massaging, strengthening and toning the below 6 key areas of the body your body can maintain structural integrity, creating a platform for optimal performance.
1 - Soleus 2 - Quadriceps 3 - IT Band 4 - Psoas
5 - Piriformis 6 - Pectorals
An Introduction to Running Biomechanics
As a runner your objective is to keep your foot on the ground for the least amount of time. The more contact you have, the more impact the body takes. By creating elasticity within specified areas, you are going to help the body's propulsion while also maintaining structural integrity.
The Biomechanical Chain Reaction
We begin with the range of motion of the foot because, no matter what, the foot is the first and last thing to hit the ground throughout the day. The way the foot hits the ground is the beginning of a biomechanical chain reaction that affects the rest of the body. Once the foot becomes rigid or loses its natural range of motion you have to massage the soleus (area 1), which will release the tension and reduce the amount of scar tissue and adhesions that prevent a natural foot strike. ( see definition of massages)
If the soleus is not addressed, the knee is forced to thrust forward putting a greater demand on the quad and IT band (areas 2 and 3). Once these areas lose elasticity, adhesions and scar tissue are going to limit the pliability of the muscle, shortening the distance between the pelvis and the knee, creating pelvic tilt.
 
As the above occurs, the psoas (area 4) is relied upon for core stability since it is the muscle that connects in your groin and at T12 in the middle of your back. Compression on the L4-5 (lower back) region is increased along with additional pelvic tilting - leaving the upper torso positioned slightly in front of the pelvis. This compromises the body's ability to breathe by compressing the diaphragm while additionally affecting areas 5 and 6. The piriformis (area 5) is then forced to work harder because of the body's lack of structural integrity and the loss of strength within the quad/IT band region.
The sequence of events described above illustrates why addressing the entire biomechanical chain, not just one problem area, is important. By performing massage techniques in the outlined areas, you will see for yourself that working these 6 areas will enhance your running and decrease your propensity for injury.
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