Injury free running: your illustrated guide to biomechanics, gait analysis, and injury prevention

This no-nonsense guide shows you how an understanding of anatomy and biomechanics, coupled with the latest strengthening exercises and rehab protocols, can keep you running injury-free for a long time to come. Each time your foot hits the ground while running, an impact force averaging three times your weight travels through your body at more than 200 miles per hour, causing your bones to vibrate and tendons to stretch. When you consider that the average runner strikes the ground more than 10,000 times per hour, this translates into a remarkable amount of force that needs to be absorbed, and explains why nearly 50% of recreational runners are injured each year. The purpose of this book is to show you that impact forces are not necessarily harmful. By modifying your running form and doing specific exercises to improve tendon resiliency, not only can you effectively absorb these forces, but you can also store and return a significant percentage of them in the form of elastic recoil. Besides reducing your risk of injury, efficiently storing and returning energy can allow you to run faster with less effort. With more than 200 illustrations and 300 references, this book reviews how to: Perform an at-home gait analysis to make specific changes in your running form that can reduce impact forces and improve performance. Decrease your risk of injury by identifying problems with strength, flexibility, and/or neuromotor coordination using specific functional tests. Incorporate new exercises to enhance the storage and return of energy in your tendons. Select the running shoe that is right for you. Treat 25 of the most common running-related injuries with the most up-to-date, scientifically justified treatment protocols available. Cover Full Title Copyright Contents Foreword Preface References 1 - A Review of Anatomy and Three-Dimensional Motion 2 - The Biomechanics of Walking and Running What is Perfect Running Form? Hybrid Running: The Ideal Running Form Ground Running: The Ideal Gait for Injury Prevention Transitioning Between Different Running Styles Stance Phase Swing Phase Graphic Summary of Muscle Activity During the Gait Cycle References 3 - Risk Factors Predisposing to Running Injuries Height of the Medial Longitudinal Arch Limb Length Discrepancy (LLD) Flexibility Strength Training Neuromotor Coordination References 4 - How to Develop the Ideal Running Form for Endurance, Sprinting, and/or Injury Prevention The Making of a Great Endurance Runner Factors Responsible for Successful Sprinting The Best Drills and Exercises for Improved Performance Modify Your Running Form to Avoid Injury Putting It All Together: Performing an At-Home Gait Analysis References 5 - Selecting the Ideal Running Shoe The First Evidence of Shoe Use Athletic Shoes from the Early 1900s Running Shoes from the 1970s Through 2010 The Midsole Running Shoes from 2010 to Current Minimalist Running Shoes Maximalist Running Shoes New Categories: Fast, Soft, or Stable Selecting the Running Shoe That’s Right for You References 6 - Treatment Protocols Achilles Tendinitis Sesamoiditis Metatarsalgia and Metatarsal Stress Fractures Interdigital Neuritis/Neuroma Bunions Hallux Limitus and Rigidus Plantar Fasciitis Heel Spurs and Calcaneal Stress Fractures Baxter’s Neuropathy Tibialis Posterior Tendinitis Ankle Sprains Compartment Syndromes Medial Tibial Stress Syndrome Stress Fractures Patellofemoral Pain Syndrome Patellar Tendinopathy Iliotibial Band Compression Syndrome Hamstring Strains Piriformis Syndrome Greater Trochanteric Pain Syndrome Adductor Strains Osteitis Pubis Low Back Disorders References Index "A no-nonsense guide for runners, trainers, and health professionals that shows how an understanding of anatomy combined with the latest in strengthening exercises can enhance injury-free running performance."--Quatrième de couverture "A no-nonsense guide for runners, trainers, and health professionals that shows how an understanding of anatomy combined with the latest in strengthening exercises can enhance injury-free running performance"-- Provided by publisher.