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

248 51 28MB

English Pages 224 Year 2021

Report DMCA / Copyright

DOWNLOAD EPUB FILE

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

Injury-Free Running: Your Illustrated Guide to Biomechanics, Gait Analysis, and Injury Prevention [2 ed.]
 9781623176327, 9781623176310, 2020046187, 2020046188, 162317631X

  • Commentary
  • Injury-Free Running, Your Illustrated Guide
  • 0 0 0
  • Like this paper and download? You can publish your own PDF file online for free in a few minutes! Sign Up
Recommend Papers