Index
A
Achilles tendon injuries. See also injuries.
Achilles paratenonitis, 177
Achilles tendonitis, 176–177
Achilles tendonosis, 177
causes of, 177–178
eccentric contractions and, 178
overpronation and, 178
rehabilitation of, 178–179, 180–181
Self-Diagnosis and Rehabilitation Matrix, 180–181
strength training and, 181
vulnerability of, 176
“adaptation” workouts, 43
adductor muscles
core stability and, 149
foam roller protocol and, 174
hip adduction strength training, 155
standing adductor stretch, 130
supine adductor stretch, 124
advanced glycation end products (AGEs), 95
aerobic exercise, 56–57, 60, 68–69
anaerobic threshold (AT), 70
ankle dorsiflexion exercise, 192
ankle eversion exercise, 192–193
ankle inversion exercise, 192
ankle plantar flexion exercise, 193
arm drills, 35
base training. See also Periodization training.
dedication to, 42–43
long-slow distance (LSD) running, 64
overview, 53
overtraining and, 42–43
rushing, 40
strength training and, 63
structural integrity and, 66–67
body fat
glycemic index (GI) and, 81
insulin and, 78
strength training and, 145
Born to Run (Christopher McDougall), 5, 38
braking effect
cadence and, 31
heel strikes and, 26
knee lift and, 29
momentum and, 32
breakfast, 86
breathing, 116–117
butt kicks, 35
C
cadence
benefits of, 30–31
braking effect and, 31
form and, 37
overpronation and, 37, 38, 193
shin splints and, 183
treadmill and, 32
Walk/Run Protocol and, 166
calf range of motion test, 112
carbohydrates. See also nutrition.
bad carbohydrates, 84
carbo-loading, 85
carb-to-fat ratio, 80
fruit as, 85
good carbohydrates, 83–84
inflammation and, 86
insulin and, 86
lactate threshold (LT) and, 68
long-slow distance (LSD) running and, 90
nutritional balance and, 80
power conversion and, 91–92
processed carbohydrates, 85
catback stretch, 126
Centinela Hospital Medical Center, 5
chin tuck stretch, 133
chin tuck test, 102
Chi Running method, 26
cholesterol
inflammation and, 86
protein and, 94
collagen
breakdown-rebuild cycle, 143, 164, 169
connective tissues and, 61, 115, 116, 176
scar tissue and, 177
competition, 18
Complete Waterpower Workout Book, The (Lynda Huey), 50
compression clothing, 46
connective tissue
adaptation, 61
collagen and, 61, 115, 116, 176
strength training and, 143, 145
Conservative Surgery (Henry Gassett Davis), 61
core stability
adductor muscles and, 149
hip abductors and, 149
hip flexor muscles and, 148
overview of, 148
spine stabilization and, 148–149
strength training and, 146, 147
Cossack dance drill, 34
cross chest stretch, 134
cross-fiber massage, 199
cross-training
Periodization training and, 76
D
Davis, Henry Gassett, 61
Devers, Gail, 50
diaphragmatic breathing, 116–117
double knee-to-chest glute stretch test, 105
double-legged toe raises, 187
E
elevation protocol, 170
Endurox, 47
exercises
abdominal isometric, 154
all-fours opposite arm and leg with hamstring curls, 157
alternate arms, 151
alternate arms with knees at 90 degrees, 152
ankle dorsiflexion, 192
ankle eversion, 192–193
ankle inversion, 192
ankle plantar flexion exercise, 193
bracing maneuver, 150
front plank, 158
front plank with opposite arm and leg lift, 158
dead bug, 153
double-legged toe raises, 187
hip abduction, 156
hip adduction with shoulder internal rotation, 155
Roman calf raise, 142
rubber band ankle exercise, 192–193
single-leg balance rotation, 161
single-leg squat and reach, 162
single-legged toe raises, 187
standing squats, 160
toe curls, 183
toe raises, 187
F
fat-burning paradigm, 79–80
15-minute nutrition window, 47, 92–93
figure 4 stretch, 123
figure 4 test, 109
flexibility
calf range of motion test, 112
chin tuck test, 102
definition of, 115
double knee-to-chest glute stretch test, 105
figure 4 test, 109
forward head hang test, 102
long sitting test, 111
neck rotation test, 103
Patrick’s test, 108
shoulder abduction test, 104
shoulder flexion test, 103
side-lying quad test, 110
standing forward bend test, 104
straight-leg raise test, 107
Thomas test, 106
foam-roller protocol
adductors position, 174
anterior tibilialis position, 175
calves position, 173
function of, 46
gluteus medius and minimus position, 174
hamstrings position, 173
hip flexors position, 174
introduction to, 172
IT band position, 174
latissimus dorsi position, 175
low back distraction position, 175
piriformis position, 174
quadriceps position, 174
rules, 173
teres major and infraspinatus position, 175
thoracic mobilization position, 175
food. See nutrition.
foot pronation, 36–37
form. See also posture.
arm drills, 35
butt kicks, 35
Cossack dance drill, 34
energy and, 115
high knee lifts, 35
introduction to, 17
necessity of, 26
pronation and, 36–37
shoes and, 38–39
vertical arm swing, 27–28, 115
Forster Physical Therapy, 4, 168, 187, 192
forward head hang test, 102
Four Pillars of Health and Performance. See structural integrity; metabolism; nutrition; running technique.
G
Gladisch, Silke, 49
gluten, 94–95
glycemic index (GI), 81, 83, 84, 94
glycogen
“carbo-loading” and, 85
cholesterol and, 41
long-slow distance (LSD) workouts and, 60
Griffith, Florence “Flo-Jo,” 48–50
H
hamstring injuries. See also injuries.
causes of, 197–198
cross-fiber massage, 199
diagnosis of, 197
Grade I strains, 198
Grade II strains, 198
Grade III strains, 198
introduction to, 196
PRICE protocol, 200
rehabilitation of, 198–199, 200–201
Self-Diagnosis and Rehabilitation Matrix, 200–201
strength training, 201
heel strikes, 26
high knee lifts, 35
hip abductor muscles
core stability and, 149
muscles, 140
strength training and, 156
hip flexor muscles
core stability and, 148
foam roller protocol and, 174
I
ice protocol, 169
ice treatments, 46
iliotibial (IT) band syndrome. See also injuries.
causes of, 191
introduction to, 190
overpronation and, 191
popliteus muscle-tendon complex and, 190–191
PRICE protocol, 194
rehabilitation of, 191, 193, 194–195
Self-Diagnosis and Rehabilitation Matrix, 194–195
strength training, 195
inflammation
carbohydrates and, 86
cholesterol and, 86
glycemic index (GI) and, 81
inflammatory response, 22
wheat and, 94
injuries. See also Achilles tendon injuries; hamstring injuries; iliotibial (IT) band syndrome; plantar fasciitis; shin splints.
anatomy of, 163–164
barefoot running and, 38
competition and, 18
compression protocol, 169–170
cross-training and, 20
elevation protocol, 170
evaluation of, 167–168
Four Pillars of Health and Performance and, 14–15
glycogen depletion and, 47
ice protocol, 169
inflammatory response, 22
ischial-gluteal bursitis, 197
leg-length discrepancies and, 98–100, 165, 167
“micro-trauma,” 164
overpronation and, 37
percentages of, 4
physical therapist selection for, 21
protection and prevention protocol, 168
rest protocol, 169
returning to running, 166–167
scar tissue and, 22
sedentary lifestyle and, 25, 114
self-reliance and, 18
shoes and, 38
soft-tissue systems, 164
work ethic and, 20
Injury Rehabilitation Matrices. See Self-Diagnosis and Rehabilitation Matrices.
insulin
carb-to-protein ratio and, 47, 93
8-week rule and, 55
15-minute recovery window and, 93
glycogen and, 46
2-hour rule, 87
wheat and, 94
ischial-gluteal bursitis, 197
Joyner-Kersee, Jackie, 13, 49–50, 113, 146
K
Kerlan-Jobe Clinic, 5
Kersee, Bob, 5, 13, 15, 41, 48, 49, 58
knee lift
braking effect and, 29
foot strikes and, 116
form and, 28–29
High Knee Lifts, 35
pendulum swing and, 33
wind resistance and, 33
kneeling hip flexor stretch, 128
L
lactate threshold (LT), 68–69
lactic acid, 57
LDL cholesterol, 94
leg-length discrepancies, 98–100, 165, 167
long sitting test, 111
long-slow distance (LSD) running
base training and, 64
lactate threshold (LT) and, 69
nutrition and, 90
strength development and, 70
M
Malhotra, Aseem, 86
massage techniques, 170
Mediterranean diet, 81, 86, 88, 90
metabolism
aerobic exercise and, 60
base training and, 58, 60, 63–65
bone adaptation, 62
breakfast and, 86
connective tissue adaptation, 61
glycogen storage, 60
importance of, 15
meal frequency and, 79
mitochondria, 58–60
power conversion and, 71–72
speed endurance and, 73
strength development and, 70
strength endurance and, 73
structural integrity and, 58–61
vascularization, 58–60
mitochondria, 58–60
momentum, 32–33
muscle mass; strength training and, 144
N
natural foods, 77–78
neck rotation test, 103
New England Journal of Medicine, 88
nutrition. See also carbohydrates; proteins.
advanced glycation end products (AGEs), 95
animal proteins, 82
balance, 80–81
base training and, 63, 65–66, 90
breakfast, 86
fat-burning paradigm, 79–80
gluten, 94–95
glycemic index (GI), 81, 83, 84, 94
glycogen recovery, 47
introduction to, 16–17
long-slow distance (LSD) running and, 90
Mediterranean diet, 81, 86, 88, 90
metabolism and, 79
natural foods, 77–78
Periodization training and, 87
polypeptides, 95
portion sizes, 81
power conversion and, 71, 72, 91–92
snacks, 87
speed endurance and, 73, 74, 92, 96
strategy optimization, 80
strength development and, 70, 71, 91
strength endurance and, 73, 74, 92, 96
transition and, 76
vegetarian proteins, 82
wheat, 94–96
O
overhead triceps stretch, 138
overpronation
Achilles tendon injuries and, 178
iliotibial (IT) band syndrome and, 191
overview of, 36–37
plantar fasciitis and, 186
posture and, 101
shoes and, 38–39
tight calves and, 112
overtraining
base training and, 42–43
fatigue perception and, 43, 45
Periodization training and, 54, 55
supercompensation, 42
P
Pacific Health Labs, 47
pain management, 170–171
Patrick’s flexibility test, 108
pectoral muscles
stretching, 137
pelvic rotation stretch, 121
pelvic tilt stretch, 121
pendulums, 33
penguin stretch, 136
Periodization training. See also base training.
adaptation to, 40
aerobic exercise and, 56–57
fat burning and, 56–57
Four Pillars of Health and Performance and, 57
lactate threshold (LT), 68–69
metabolic efficiency, 58–62
nutrition and, 87
origination of, 51–52
perfection of running mechanics, 62
power conversion, 54, 71–72, 91–92
speed endurance, 54, 72–74, 92, 96
strength development, 54, 70–71, 91
strength endurance, 54, 72–74, 92, 96
structural adaptations, 61–62
training intensity and, 55, 56
training variation and, 45
Tudor Bompa and, 51
Phase IV Scientific Health & Performance Center, 5, 26, 187, 192
physical therapists
gait analysis, 166
hamstring injuries and, 197
iliotibial (IT) band syndrome and, 191
injury diagnoses, 139
pelvic alignment assessment, 100
selecting, 21
plantar fasciitis. See also injuries.
causes of, 186
introduction to, 186
overpronation and, 186
PRICE protocol, 188
rehabilitation of, 187, 188–189
Self-Diagnosis and Rehabilitation Matrix, 188–189
strength training, 189
polypeptides, 95
popliteus muscle-tendon complex, 190–191
Pose method, 26
posture. See also form.
assessment of, 97–98
front view, 101
leg-length discrepancies, 98–100
side view, 101
potential energy, 33
prayer position stretch, 127
press-up stretch, 120
pretzel stretch, 122
PRICE protocol. See also recovery.
Achilles tendon injuries and, 178–179, 180
compression, 169–170
elevation, 170
hamstring injuries and, 198, 199, 200
iliotibial (IT) band syndrome, 194
plantar fasciitis, 188
protection and prevention, 168
rest, 169
Self-Diagnosis and Rehab Matrix and, 9, 180, 184, 188, 194, 200
shin splints and, 184
“Primary Prevention of Cardiovascular Disease with a Mediterranean Diet” study, 88
proteins. See also nutrition.
carbohydrates and, 84, 86, 92, 93
cholesterol and, 94
15-minute nutrition window and, 47, 92
glycogen and, 47
insulin and, 93
light exercise and, 43
metabolism and, 16
nutritional balance and, 80
sources of, 82
speed endurance and, 74
strength training and, 71, 74, 91
R
recovery. See also PRICE protocol.
Achilles tendon injuries, 178–179, 180–181
“adaptation” workouts and, 43
bone trauma, 164
compression clothing, 46
cortisol and, 41
cross-fiber massage, 199
fatigue and, 41
foam-roller protocol, 172–175
glycogen recovery, 47
hamstring injuries, 198–199, 200–201
iliotibial (IT) band syndrome, 191, 193, 194–195
introduction to, 40–41
massage techniques, 170
micro-trauma and, 164
mobility exercises, 170
pain management, 170–171
Periodization training and, 42, 55
plantar fasciitis, 187, 188–189
scheduling, 43
self-massage and, 46
short-scheduling, 40–41
stretching and, 45
supercompensation, 164
taper and peak and, 74–75
Tudor Bompa on, 40
Walk/Run Protocol, 166–167
water running, 48–50
whole-athlete mechanics and, 13–14
workout intensity and, 42
Roman calf raise, 142
rubber band ankle exercise, 192–193
Runner’s Dozen workout
abdominal isometric, 154
all-fours opposite arm and leg with hamstring curls, 157
alternate arms, 151
alternate arms with knees at 90 degrees, 152
bracing maneuver, 150
dead bug, 153
front plank, 158
front plank with opposite arm and leg lift, 158
hip abduction, 156
hip adduction with shoulder internal rotation, 155
rules, 150
single-leg balance rotation, 161
single-leg squat and reach, 162
standing squats, 160
“runner’s knee.” See patella tendonitis.
running technique
arm drills, 35
butt kicks, 35
Cossack dance drill, 34
energy and, 115
high knee lifts, 35
introduction to, 17
necessity of, 26
pronation and, 36–37
shoes and, 38–39
vertical arm swing, 27–28, 115
Self-Diagnosis and Rehabilitation Matrices
Achilles tendon injuries, 180–181
development of, 9
hamstring injuries, 200–201
iliotibial (IT) band syndrome, 194–195
importance of, 10
introduction to, 171
plantar fasciitis, 188–189
shin splints, 184–185
self-massage, 46
self-reliance, injuries and, 18
shin splints. See also injuries.
causes of, 183
introduction to, 182
PRICE protocol, 184
rehabilitation of, 183, 184–185
Self-Diagnosis and Rehabilitation Matrix, 184–185
strength training and, 185
shoes
form and, 38–39
injuries and, 38
overpronation and, 38–39
shoulder abduction test, 104
shoulder flexion test, 103
side-lying quad stretch, 125
side-lying quad test, 110
single-legged toe raises, 187
soft-tissue systems, 164
standing adductor stretch, 130
standing calf stretch, 131
standing calf stretch with bent leg, 132
standing forward bend test, 104
standing hamstring stretch, 129
standing upper trap stretch, 135
straight-leg raise test, 107
strength training
abdominal isometric, 154
abductor exercises, 140
Achilles tendon injuries and, 181
all-fours opposite arm and leg with hamstring curls, 157
alternate arms, 151
alternate arms with knees at 90 degrees, 152
base training and, 63
basic equipment for, 149
body fat and, 145
bone density and, 143–144
bracing maneuver, 150
connective tissues and, 143, 145
dead bug, 153
frequency of, 141
front plank, 158
front plank with opposite arm and leg lift, 158
hip abduction, 156
hip adduction with shoulder internal rotation, 155
iliotibial (IT) band syndrome, 195
joint function and, 146
muscle mass and, 144
muscular imbalance and, 139
performance benefits of, 141–142
plantar fasciitis, 189
power conversion and, 71
Roman calf raise, 142
rules for, 150
shin splints and, 185
single-leg balance rotation, 161
single-leg squat and reach, 162
standing squats, 160
strength development and, 70
strength endurance and, 73
structural integrity and, 145
taper and peak and, 74
testosterone and, 145
weak points and, 142–143
stretching
catback stretch, 126
chin tuck stretch, 133
collagen and, 61
compression clothing and, 46
connective tissues and, 115–116
cross chest stretch, 134
figure 4 stretch, 123
flexibility definition, 115
holding, 119
kneeling hip flexor stretch, 128
nighttime stretching, 119
overhead triceps stretch, 138
pec stretch, 137
pectoral muscles, 114–115
pelvic rotation, 121
pelvic tilt, 121
penguin stretch, 136
position for, 117–118
post-workout stretching, 119
prayer position stretch, 127
press-ups, 120
pretzel stretch, 122
pre-workout stretching, 118
recovery and, 45
side-lying quad stretch, 125
speed and, 114
standing adductor stretch, 130
standing calf stretch, 131
standing calf stretch with bent leg, 132
standing hamstring stretch, 129
standing upper trap stretch, 135
static stretching, 118
static stretching exercises, 45
subsiding tension principle, 118
supine adductor, 124
symmetry of, 119
structural integrity
base training and, 66–67
importance of, 15
introduction to, 16
metabolism and, 58–61
strength training and, 145
subsiding tension principle, 118
supine adductor stretch, 124
T
talk test, 68–69
technique. See running technique.
testosterone, 145
Thomas flexibility test, 106
toe-curl exercises, 183
toe raises, 187
treadmill, 32
treatment. See recovery.
two-joint muscles, 196
vertical arm swing, 27–28, 115
W
Walk/Run Protocol
Achilles tendon injuries and, 180, 181
cadence and, 166
hamstring injuries and, 200, 201
iliotibial (IT) band syndrome, 194, 195
plantar fasciitis and, 188, 189
recovery and, 166–167
water running, 48–50
websites
Forster Physical Therapy, 187, 192
weight training. See strength training.
wheat, 94–96
Wheat Belly (William Davis), 94
wind resistance, 33
Wolff, Julius, 62
work ethic, injuries and, 20