 Good afternoon Artemis warriors. I'm Lieutenant Commander Brown. I am one of your physical therapists here at Board Camp Pendleton. Basically today, we're going to go over some return to run progressions for you postpartum. So definitely things to consider as you're going through this to make sure you don't cause any overuse injuries. Or to one make sure that you can do those Sharman exercises that we showed on a previous video. You know doing the breathing patterns as you're going through to do exercises as well as that you can comfortably walk one to two miles without any pain within your joints. That is abnormal. And so as long as you can do that usually we're looking at least three months postpartum then we can start to consider return to run progressions. And with that when you start return to run I think walk to run. You walk for three to four minutes and then you run for a minute and then you gradually decrease that ratio and then get to where you're just running for, you know, slightly longer each time. And then as you're doing those incremental increases think 10 percent. That is how much you want to increase at a time. 10 percent increases over the matter of a week. You don't want to run every day so start two days a week. Have two to three days in between and then you can work your way up to three to four days a week of running at the most. So make sure you do that slowly. What we're going to do here today with HM1 Tyree is to show you the different warm-ups as well as go over different aspects of your run to make sure that we're not causing any overuse injuries as well as a cool down. So now we'll start going over the warm-up exercises a couple things just to consider. So first a good exercise to do is side steps. So we're working those muscles on the sides of our hips to help keep us our hips level when we're going single leg stance. All right, so basically all we're doing is level one is putting the band right at your knee keeping your toes pointed straight ahead not turning outwards and then basically taking a small step to the side and then controlling the lagging foot. Take six to eight steps to your one direction. So here to your left and then you would do the same thing coming back to your right just with a slight bend in the knee keeping that core tight and then you would do that for a minute. I recommend two to three times of doing that before you go out in a run. Again, it's good to get those hips activated. If you want to increase the difficulty you would just slide the band down to your ankles and do the same thing. Same same form keeping those toes pointed straight ahead. All right, so then the next exercise that we're going to go over is to work on the length of your hamstrings before you go out for a run. So some people call these toy soldiers. So you basically just you get a five to ten foot length of a roadway here and then you just take one kick out and reach to the opposite hand and again, just take about ten feet or so going down. You would do the same thing coming back. Slow and steady not trying to do any major high kicks. Just get some range of motion within those hamstrings and do that two to three times before you go out for a run. Next the world greatest stretch. So just to get those muscles on the inner and outer thigh you take a big step out put your arm down to the ground and then rotate up. Come back down and step forward and then repeat to the opposite side. I tell you to do about five or six on each side down five or six on each side back. Again, that really opens up your hips as well as get some movement within that upper back as you go out for a run. Beautiful. All right, and last last week we're going to go over just calf raises. So either you can do it on flat ground or you can do it off of a step. Just going up and down for a set of 15 to 20. Just slow and steady because again, you're going to really use those calves to propel yourself forward as you go for a run. If you get, you know, if you're really comfortable and you've been doing this for a while, then I recommend doing single leg and also doing it off of a step. So when you go up, now I can come down farther than just flat ground. And that is it for your warm-up. All right, so now what we're going to do is just go over different aspects of your run. So this is when you've actually gone through and you can comfortably just go out for 10, 15, 20 minutes. So I want you to remember the acronym FAST, F-A-S-T. So these things can help you prevent these overuse injuries. So for the F, fast feet. So it's how many times your foot hits the ground in a matter of a minute. You definitely want to be over that 170 steps per minute. One good thing you can do is if you're not sure, there are many free apps on your phones that are under a metronome and you can set that metronome to 170 or just to see where you are. And if you feel like you're very far under that in the 150s, you want to gradually increase that. Again, 10% incremental increases until you can get up above 170 even to 180. How many times that foot hits the ground would be how many times you hear that beat? So that's a good way to increase that foot, that foot cadence. Next, the A. The A we're talking about arm swing. So basically what you want to do is you want to think your arms, one, you don't squeeze very tight so you want to think you have a potato chip in your hand and you don't want to break it. But with the swing itself, you want to keep it by your side and in front of you. So from hips to chest level, back and forth. This is what you see HM1 here doing. What you want not to do is basically bring that arm and go excessively behind you. What that does, especially as you increase the length of your run, you know, up to your three miles, that destroys energy and uses a lot that you don't need to, so it's wasting. So trying to keep this hip level and above is where you want to work that pattern. S stride. So your stride length, what you want it is just basically up underneath your body. So slightly out in front of you and slightly behind. What we as females or anyone who's a little bit shorter, especially when we get formation runs or within groups, we try to overstride to keep up. So heavily overstriding puts a lot of pressure on your hips and can cause a lot of impingement and injury, especially after you've had your baby. We want to prevent that. So keeping that stride is nice and comfortable. With, in front and behind, we'll do well for you. And the last thing is track. So track means for foot alignment. So basically with foot alignment, you want to keep again those feet right up underneath you. Think like you're running along the line on the road. Okay, so I'm keeping those feet separated so that line stays right in between my feet. Two things I want to prevent is crossover.