Injury-Free Running: Your Illustrated Guide to Biomechanics, Gait Analysis, and Injury Prevention [2 ed.] 9781623176327, 9781623176310, 2020046187, 2020046188, 162317631X
A no-nonsense guide for runners, trainers, and health professionals that shows how an understanding of anatomy combined
252 51 28MB
English Pages 224 Year 2021
Table of 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
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
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