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A Case Study: Client Profile 35 yr old female, training for her first marathon, has been running for 10 years. For the first time, she is experiencing ankle, knee & hip pain.



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Presenting Traits:

  • When we first met she was running 10 - 15 miles/week following a running program

  • Overall fit with some muscle & stability imbalances - e.g. one glute stronger than the other, that side is also tighter in the calf, hamstring, quad

  • Strong quads but back chain could be stronger

  • Running and stretching are her main activities


THE DANAHER METHOD APPROACH TO THIS CLIENT:


  • In Our Session Together We:

    • To keep this client healthy for the mileage she’s going to be taking on I wanted to give her some TDM foundations to add to her weekly training - primarily fascia release & strength training.

    • Her fascia release practice will focus on her lower-back & thighs + the primary running muscles

    • Her strength training practice will focus on balance & unilateral work.  


  • Based on our session together I recommended:

    • She’s busy and will be spending a lot of her time running so we meet 1x month checking in on her stability & balance

    • She’ll continue to follow the plan from her running coach & include 2x week strength training

    • From the TDM online library she will do 2 classes per week with emphasis on fascia release


Based on our session, these are a few of the classes from the library that I recommended for her. In addition, she has a full "for running" channel to reference.



  1. For Running Recovery:


Using a Foam Roller and Yoga Balls to massage the glutes, ITB and quads
Using a Foam Roller and Yoga Balls to massage the glutes, ITB and quads

  1. For ankle stability & inner thighs


Hip Stability, Glute & Hamstring Activation and Balance! I call this one a pre-workout for those reasons. If you have time, perform this before a run, HIIT workout or lower-body strength training. It's also a great workout on its own!
Hip Stability, Glute & Hamstring Activation and Balance! I call this one a pre-workout for those reasons. If you have time, perform this before a run, HIIT workout or lower-body strength training. It's also a great workout on its own!

  1. For core and hip strength

    Entirely on the mat, this low impact class will fire your deepest core muscles and support healthy hips. Great for pelvic floor health, core strength and hip stability.
    Entirely on the mat, this low impact class will fire your deepest core muscles and support healthy hips. Great for pelvic floor health, core strength and hip stability.



Resources:

Class are hosted at The Floor on Atlantic.







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