Running has increased in popularity. It has also increased with the average age of five years in both males and females since 1980 to 2011. The number of people finishing a marathon has gone from 1 percent of the population to 5 percent in just a few years. In 2008, more than 14 million runners completed at least 100 days running. But with the interests and increases in running, there are always possibilities for injuries. On average there are 4 injuries per 1,000 hours of running. This means that if you are running 5 to 10 hours per week, you could potentially get 2 injuries per year. This article is dedicated to eliminating or reducing them in your running journey. Most injuries occur when you are a new runner, increase your mileage more than 10 percent in a given week, or are coming back from an injury. Adding distance, using uneven work, speed, running up hills, and interval training are other reasons runners get hurt. The lower body of the hips, knees, legs, and feet are more commonly injured. In the next paragraph, common injuries will be addressed.
The plantar fascia is a band of connecting fiber that originates at the heel and goes to the bottom of the toes. It facilitates warm-ups of balance, stability, running, walking, and cardiovascular warm-ups. Plantar fasciitis is a condition where the plantar is overstretched; it results in pain that comes from micro-tears and inflammation to the fascia. Some of the causes of plantar fasciitis include improper shoes, wear or tight ankles or calves, increasing vigorous activity more than 10% in a week, and vigorous activity such as running, jumping, or pounding on the bottom of the foot. Tight hamstrings, calves, and shins and stress placed on the plantar fasciitis cause plantar fasciitis. Some great exercises to prevent or rehabilitate the plantar fasciitis include:
Maintaining shoulder health is an important part of a hockey player’s career. The risk of injury due to contact such as a body check is high and the fact that the shoulder is a very mobile joint increases the risk of non-contact injuries.
What is very interesting about the human body is how it informs us of dysfunction. Pain or discomfort in an area may actually be a referral from a different part of the body. The mistake many athletes make especially younger teenage athletes is pushing through these warning signs and not getting quality help from a hands-on therapist. In order to play through a healthy, long career in your sport you must take a preventative approach towards your Strength & Conditioning. This means being smart in how and when you train, taking adequate recovery and listening to warning signs.
As a U.S.A.W. Sports Performance Coach (Olympic Lifts) & also a post rehab specialist, I have the background & experience to help members improve their athletic performance while preventing injuries.
Exercise technique is paramount for all modalities of fitness but especially when doing Olympic lifts such as the clean, clean jerk and snatch. These movements are a combination of strength, timing and power. Incorporating accessory exercises for each lift will lead to noticeable gains in strength, conditioning, performance & even body composition.
One accessory exercise for the Olympic lift called the “Clean” is a barbell “balanced” front squat.
Adding this exercise will teach you how to stay upright throughout the squat, reinforce front squatting biomechanics, improve motor skills & most importantly, teaches you that the barbell rests on the front shoulders & clavicle.
Try this exercise with a practice barbell or fixed barbell that ranges from 20lbs and up. The weight should be light enough that you can catch it if it rolls off the front shoulders.
In these podcast’s Scott interviews different Fitness Professionals all regarding something different. You can learn about new and great exercises to upcoming Fit Pro conferences and learn from great Fitness Professionals themselves. With the wide range of guests, you can get a lot out of every podcast!
Before I introduce you to some of the best abdominal exercises out there, let’s get one thing very clear: if you’re looking to show off your abs (i.e. get a six-pack), you need to watch what goes into your mouth (i.e. follow a clean diet that’s not excessive in calories). No amount of specific abdominal exercises can spot reduce the belly fat that’s covering up your muscles!
In other words, we all (anatomically) have a washboard, and exercise can make that washboard stronger and harder, but you won’t get to see that washboard until you take the laundry off of it (i.e. reduce your body fat by controlling your diet). Losing fat and keeping the muscle is the focus of my book: Strength Training for Fat Loss.
Foot and ankle pain is a prevalent problem that fitness professionals encounter frequently when working with clients. This article illustrates the anatomy of the major structures of the foot and ankle, explains the most common musculoskeletal imbalances of these areas, teaches trainers how to assess a client’s feet and ankles, and provides four corrective exercise techniques that can be used to eliminate pain and improve function.
ABOUT THE FEET AND ANKLES
The feet and ankles are key parts of the body that act as shock absorbers when a person interacts with a contact surface such as the ground. They also help the body adapt to varied surfaces via side-to-side movement. Understanding the anatomy of these important body parts can help you know how to assess them for imbalances.
Integrating successful corrective exercise strategies into client programs to alleviate their aches and pains is easy if you have a good understanding of posture. This article provides a brief explanation the most common postural imbalances and exercises you can use to correct them.
The downward pull of gravity places a tremendous amount of stress on your feet. If your feet are deconditioned (and most people’s are), they tend to flatten in response to this pressure (i.e., overpronate). When your foot overpronates, your ankle rotates inwardly over your foot toward the middle of your body. Your leg follows your ankle, causing both your lower and upper leg to rotate inward. These imbalances of the foot and leg cause the knee to shift inward also (i.e., medial knee displacement). Over time, these compensations can lead to excessive pressure on the knee and ankle joints, causing discomfort and dysfunction in these areas (see Image 1).
As one of the largest populations, the baby-boomer generation will have an undeniable impact on the world. The over-65 crowd will almost double in size by the year 2030. Not to mention people are living longer and more health-conscious than ever, setting the stage for a generous influx of senior citizens seeking personal training services. Exercise is beneficial for every age group, but must be tailored accordingly for this population.
Before actually delving into any specific workouts, educate the client’s family about what type of program you offer. Print out your routines that you have planned and instruct the family so they may offer the best support possible. Ask your client and their family members what types of activities they currently engage in as well as possible activities they wish they were able to take part in. This will inform your workout program, focusing on exercises that are representative of your client’s most common activities.
In Part 1 of this series I explained how our choices affect our athletic ability throughout life and how trainers need to be careful to not apply methods designed for athletes to fitness clients who do not have an athletic background.
This time we will go over the proper use of using programming often associated with athletes for the fitness client.
I touched on the “more is better” mentality of our culture in part 1, and how it often affects our fitness and performance development negatively.
If plyometrics are good, we might as well do more of them and alternate them with five more exercises to elicit even greater responses, right? Well, hold on there Mr. Give Me All You Got trainer. You need to step back and look at what is actually appropriate for the trainee and it turns out there are actual guidelines for optimal results for things like plyometrics as well as for reps.