Coach and Athletic Director

April/May 2017

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C O A C H A D . C O M 45 888.922.3726 2XLCORP.COM • EPA registered disinfectant formulas (FORCE) • Non-toxic; Free of any harsh chemicals including alcohol, bleach, ammonia, or phenol (FORCE, GYMWIPES AB, GYMWIPES) • Kills 99.9% of common germs, viruses, bacteria, and fungi including CA-MRSA, H1N1, H5N1, H7N9, Ebola and more (FORCE, GYMWIPES AB, GYMWIPES) • Effective against 49 total pathogens (FORCE) • Will not damage vinyl, rubber, leather, plastic, acrylic, metal, finished wood, and other non-porous surfaces (FORCE, GYMWIPES AB, GYMWIPES) • Highest Count Rolls (FORCE, GYMWIPES AB, GYMWIPES) DUDE! YOUR FACILITY IS SO SICK! NO, REALLY IT'S FULL OF GERMS AND VIRUSES. and the foot will likely collapse. Here are a few strengthening exercises to include in your training regimen: • Gluteus activation. Put TheraBand loops around the legs — one just above your knees, and the other just above your ankles. Get into an athletic stance and externally rotate one of your legs 10 times while keeping your foot fixed on the ground. Repeat with the other leg, and then externally rotate both legs at the same time 10 times. • Lateral TheraBand walks. Start by getting two TheraBands and position one above and around both knees and the other above and around both ankles. Get into athletic position. Start to step out to the side, making only small steps. Maintain proper squat form and lead with your hips, not reaching with your ankles/knees. • Single-leg Romanian deadlifts. Stand on one leg with your arms out to the side and palms up. Have your knee slightly bent; do not lock your knee straight. Slowly lower your torso and lift your back leg in a single motion so that your torso and back leg are parallel to the ground. Squeeze your glute muscles and stand back upright. Before assuming that new shoes will solve all problems, consider biomechanically why a runner is presenting the way they are. Of course, there are always orthopedic exceptions and a qualified individual, such as a sports medicine physician or podiatrist, should evaluate the athlete. However, a typical runner with no evident structural deformities may just benefit from some stretching and strengthening exercises to reach their goal of pain-free running. Jen Morse, MS, CSCS, is the lead injury prevention specialist at The Micheli Center for Sports Injury Prevention. Learn more at References Farokhmanesh K, Shirzadian T, Mahboubi M, Shahri M. Effect of Foot Hyperpronation on Lumbar Lordosis and Thoracic Kyphosis in Standing Position Using 3-Dimensional Ultrasound-Based Motion Analysis System. Global Journal of Health Science 2014; 6:254-160. Goff, J and Crawford, R. Diagnosis and Treatment of Plantar Fasciitis. American Family Physician 2011; 84:6. Malisoux L, Chambon N, Delattre N, et al. Injury risk in runners using standard or motion control shoes: a randomised controlled trial with participant and assessor blinding. Br J Sports Med 2016; 50:481–487. Nielsen RO, Buist I, Parner ET, et al. Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study. Br J Sports Med 2014; 48:440–7. Nigg BM. The Role of Impact Forces and Foot Pronation: A New Paradigm. Clinical Journal of Sport Medicine 2001; 11:2–9. Circle #120 or text CADAPR120 to 41411 Circle #121 or text CADAPR121 to 41411

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