Phase 2: Correct

The correction videos give you a step-by-step explanation of corrective exercises designed to address the failures identified in Phase 1. Make sure you read this first before starting Phase 2.

Depending on your recommended correction, you may need some or all of the recommended tools. Many are available from Acumobility or Topo Athletic.

  • Acumobility ball
  • Resistance band
  • Functional movement band
  • Eclipse Foam Roller
  • Yoga block (as an alternative a tennis/ lacrosse ball, regular foam roller and exercise tubing can be substituted)
  • Step 1 - Mobility Corrections: To identify muscular restrictions look for areas of tenderness. The Acumobility ball (or tennis ball) is then placed on the area of tenderness and the mobility exercise is performed. If a spot is too tender, use a towel over the ball to dull its pressure. Points will decrease in tenderness as the muscle responds to the re-patterning exercise. Do mobility exercises every other day until points are no longer tender.
  • Step 2 - Stability Corrections: These running specific strength and stability corrections are designed to progress you through stages of difficulty. Stability corrections should be done every other day and reassessed every two weeks until you pass all stability assessments.
  • Step 3: Once you pass all mobility and stability assessments you are able to move on to Phase 3: Unify, which will help you incorporate these new skills into your running form.

Mobility Corrections

Tib Anterior Mobility Correction
TFL (IT Band) Mobility Correction
Shoulder Release Mobility Correction
Quad Mobility Correction
Psoas Mobility Correction
Piriformis Glute Mobility Correction
Pec Release Mobility Correction
Calf Mobility Correction
Lower Erector (1 Side) Mobility Correction
Inner Thigh Mobility Correction
Hamstring Mobility Correction
Erectors Back Mobility Correction
Diaphram Mobility Correction

Stability Assessments

Sling Stability
Outer Hip Stability (1 of 2)
Outer Hip Stability (2 of 2)
Hip Stability With Upper Body Rotation
Hip Flexion
Hip Extension
Foot and Calf
Agility