Running Stretches and Flexibility Exercises
|
|
- Chloe Hodge
- 5 years ago
- Views:
Transcription
1 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) Website: philip-bayliss.com Running Stretches and Flexibility Exercises Running is a complex, highly coordinated process involving the entire body. While every runner has his or her somewhat unique style, key motions associated with running are common. Competitive running events were organized in Egypt by around 3800 B.C., and were a key element in ancient Greek Olympic events. The first modern Olympics in Athens only occurred in 1896, however. (Women did not run in Olympic competition until 1928.) Running events are typically grouped into several classes, each requiring significantly distinct athletic abilities and involving different strategies, training methods, and techniques. Competitive cross-country running started in England with a game known as hare and hounds or the paper chase in the early 19th century. The game required one or more runners to lay a trail by dropping shreds of paper or other markers while following a random course. A second group of runners then followed in pursuit, attempting to navigate the paper trail. While running alone includes a wide range of competitive sports events, running ability is also a key ingredient in many other sports including football, soccer, rugby, basketball, lacrosse, baseball, basketball and many more. Moving a ball toward a goal requires
2 speed, endurance, and agility - all important factors in running, which is why running is usually part of the training regimen for most other sports. Running is known to affect the mind as well as the body, with many runners reporting a post-run euphoria known as runner's high - believed to be the result of increased endorphin production in the brain. Competitive running events vary by distance from very short sprints to marathons and multi-day events. Relay races are part of Olympic running competition as are races requiring running and leaping over boundaries known as hurdles. Running is engaged in for recreation, exercise and in strenuous competition worldwide. Anatomy Involved Proper running is executed as a sequence of strides, alternating between the two legs. Leg stride can be loosely divided into three phases: support, drive, and recovery. Support and drive refer to phases when the foot is in contact with the running surface. Recovery refers to the period when the foot is off the ground. In the support phase, the contact foot supports the body against the force of gravity, with the body's centre of mass in the lower abdominal area between the hips. Just prior to the support phase, the knee joint is at its greatest extension, though when contact is made with the running surface, the knee joint begins to flex. The extent of knee flexion varies depending on the particular runner's style. As the supporting leg bends at the knee, the pelvis dips on the opposing side, acting to absorb shock. Following the support phase, a transition to the drive phase takes place. At this point, the drive leg extends at the knee joint and hip, with the toe maintaining contact with the ground and the leg trailing behind the body. During the drive, the foot may extend through a flexing of the soleus and gastrocnemius muscles of the calf. Once the driving toe loses contact with the surface, the recovery phase begins. Here, the hip flexes, rapidly driving the knee forward. Much of the lower leg's motion is driven by
3 forces transferred from the upper leg, (not by the action of the muscles). As the knee kicks forward, torque is exerted against the lower leg via the knee joint. In the last phase of recovery, the hip achieves maximal flexion. As the lower leg rapidly unfolds, the knee joint reaches its greatest extension. In the process of this extension of the leg and flexion of the hip, hamstring and gluteal muscles rapidly stretch, and reflexively respond to the stretch with sudden contraction. The recovery stage ends when the foot again comes into contact with the ground, beginning the support phase. During all three stride phases, the upper body anatomy is also in use, in order to maintain balance and continue forward motion. At higher speeds, the arms, spine and shoulder often come into play, absorbing forces and helping to maintain balance. Most Common Running Injuries Runners are prone to a wide variety of both acute injuries and those resulting from overstress. The high impact nature of the activity causes considerable stress to muscles, tendons and ligaments as well as making such athletes vulnerable to strains, sprains and fractures. Some of the more frequently encountered injuries include: Runner's knee: also known as chondromalacia: the condition results from a softening or wearing away of the cartilage under the kneecap, resulting in pain and inflammation Iliotibial Band Syndrome: The Iliotibial band is a sheath of connective tissue attaching muscles in the gluteal region to the outside (or lateral) surface of the tibia or shin bone. The band functions in extending the knee joint and abducting the hip Shin splints: An inflammation of muscle attachments and interosseous membranes to the tibia or shin bone Pulled or torn muscles (particularly, the hamstring) Jogger's nipple (soreness of the nipple due to friction) Sprained ankles
4 Plantar fasciitis: An inflammation of the plantar fascia, a thick, fibrous band of tissue running from the heel to the base of the toes. Achilles tendonitis: An inflammation of the Achilles tendon, which connects the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone. Stress fractures are a common affliction in runners training with intensity or at high volume. Overuse injuries - often due to improper form - result from repetitive stress on tissues without adequate recovery. Injury Prevention Strategies Many running injuries can be avoided through proper conditioning and attending to correct running technique. Additionally, runners should: Warm up and cool down properly Build up running distances and speeds in gradual stages Select comfortable, well-fitting and supportive footwear Avoid running in extreme temperatures Exercise particular caution when running in inclement weather, or on uneven or wet surfaces Keep the body well hydrated, especially in hot weather Apply sunscreen to protect the skin, when running in bright sun The Top 3 Running Stretches Below are 3 of the most beneficial stretches for running. Obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.
5 Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward. Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee. Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.
Tennis Stretches and Flexibility Exercises
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Tennis Stretches and Flexibility Exercises The origins of tennis date back at least to the Middle Ages,
More informationGolf Stretches and Flexibility Exercises
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Golf Stretches and Flexibility Exercises The game of golf may have originated in Scotland. Avid players
More informationNetball Stretches and Flexibility Exercises
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Netball Stretches and Flexibility Exercises James Naismith, the inventor of basketball, also had a hand
More informationPlantar fasciitis: identify & overcome
Plantar fasciitis: identify & overcome The plantar fascia is a band of connective tissue (rather like a ligament) which runs from the heel, along the bottom of the foot to the base of each of the toes.
More informationTennis Elbow is currently one of the most diagnosed conditions in the western world. It is extremely common, and can be excruciatingly painful.
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Tennis Elbow Tennis Elbow is currently one of the most diagnosed conditions in the western world. It is
More informationChapter 1 - Injury overview Chapter 2 - Fit for Running Assessment Chapter 3 - Soft Tissue Mobilization... 21
Table of Contents Introduction Chapter 1 - Injury overview... 6 Chapter 2 - Fit for Running Assessment... 13 Chapter 3 - Soft Tissue Mobilization... 21 Chapter 4 - Dynamic Warm-up... 28 Chapter 5 - Strengthening...
More informationBASKETBALL INJURY PREVENTION
BASKETBALL INJURY PREVENTION Basketball is listed as one of the highest injury producing sports due to the constant change of direction as well as the large amount of jumping and landing. The injury prevention
More informationKICKBIKE Your key to optimum sports performance
KICKBIKE Your key to optimum sports performance Efficient Running is essential to optimum performance of most sports we play. Whether we want to maximize our speed, maximize our endurance, or both, an
More information12/4/2010 3:10 / 3:40
Running Assessment Workshop Anthony Luke MD, MPH, CAQ (Sport Med) UCSF PCSM Conference 2010 Running boom in the 70 s and 90 s Men then women % of women runners Wheelchair Evolution 26.2 miles 42.195 km
More informationHands should be positioned at approximately shoulder width with a comfortable grip.
The Basics Bike Fit The bicycle should be adapted to fit your body and not the other way around. There are many styles of bicycles that can be modified to meet your needs. Weight distribution should be
More informationHockey Injury Prevention
STAYING HEALTHY Hockey Injury Prevention Ice hockey is one of the fastest growing organized sports in the United States. USA Hockey, the nation's governing body for the sport, states that a record number
More informationPARTNER With all partner stretches: communicate with partner and use caution!!
- warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch
More informationHIPS Al\ID Gala5ynWrlght '94
HIPS Al\ID GLUTEALS @K Gala5ynWrlght '94 n1 1111 Lie on your back on a table with both legs hanging over the edge at the knees. Inhale, flex one hip, and raise your knee toward your chest; interlock your
More informationRoutine For: Total Knee Arthroplasty (All)
TOTAL KNEE - 1 Ankle Pump TOTAL HIP - 1 Quad Set Bend ankles up and down, alternating feet. Slowly tighten muscles on thigh of straight leg while counting out loud to. with other leg. TOTAL HIP - 2 Gluteal
More informationA Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual B A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON B-1 SPECIFIC OBJECTIVES 1.
More informationRacewalking advice Bulletin board March 2008 By Mark A Donahoo
Racewalking advice Bulletin board March 2008 By Mark A Donahoo I have received a caution or a red card from Often you hear a walker say: I received a caution (or red card) but I don t know why? Everyone
More informationCROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep.
HIP CROSSOVER To build mobility and strength in your torso by disassociating hips and shoulders. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. SECOND
More informationEDUCATION COURSES. Stride. Initial Swing (high knee) Mid stance Toe off Mid swing Initial contact
EDUCATION COURSES RUNNING ANALYSIS Our purpose is performance enhancement. Improving speed and acceleration is the key to success in most ground-based sports. The ability to run from 0-5-10-20m as fast
More informationSprint/Speed Training
Sprint/Speed Training By Paul Tramontanas In footy, speed is required over distances from 10m-70m depending on the state of play. This being the case, the full range of distances need to be trained to
More informationNotes Session #2. The second gravity organization system is the relationship of the feet with the ground.
Notes Session #2 The first gravity organization system is the relationship of the head with space. The inner ear and the suboccipital muscles are critical here. The second gravity organization system is
More informationKRIYA LOWER BACK AND HIPS
KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,
More informationBASIC ORTHOPEDIC ASSESSMENT Muscle and Joint Testing
BASIC ORTHOPEDIC ASSESSMENT Muscle and Joint Testing The following tests are for the purpose of determining relative shortening, restriction or bind of muscle tissues. In this context the term bind in
More informationWarm-up 1. Al 4 Bel y Lift 2. Calf Stretch
Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.
More informationISS Qualifying Report. Fall Sports Steve Marshall, PhD Jill Corlette, MS ATC
ISS Qualifying Report Fall Sports 2004 09 Steve Marshall, PhD Jill Corlette, MS ATC NCAA INJURY SURVEILLANCE PROGRAM FALL SPORTS QUALIFYING REPORT 2004-2009 ACADEMIC YEARS MEN S FOOTBALL MEN S SOCCER WOMEN
More informationChair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist
Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and
More informationRugby Strength Coach. Speed development guide
Rugby Strength Coach Speed development guide Outline Why do Newton's laws of motion matter? What is speed? The technique and physical demands of speed Speed training parameters Rugby specific speed training
More informationTo keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha
To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch? Stretching allows the muscle to release tension.
More informationLEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual C A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON C-1 SPECIFIC OBJECTIVES 1. Refine
More informationMODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY
MODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY Alternate straight kicks Lying down on the floor, side of body towards front, head in line with body. Hands flat on floor and not touching
More informationNormal and Abnormal Gait
Normal and Abnormal Gait Adrielle Fry, MD EvergreenHealth, Division of Sport and Spine University of Washington Board Review Course March 6, 2017 What are we going to cover? Definitions and key concepts
More informationImproving Your Golf Swing Mechanics With Active Release Technique
Edgemont Chiropractic Soft Tissue Management Systems The focus of our clinic is treatment of soft tissue injuries and the improvement of athletic performance. Our patients range from Olympic athletes to
More informationSAPPHIRE PHYSICAL THERAPY
www.fisiokinesiterapia.biz SAPPHIRE PHYSICAL THERAPY PRESENTATION OUTLINE Foot Facts Foot & Ankle Anatomy Shoe Anatomy Common Foot Injuries Orthotics Sport & Activity Specific Shoes Questions & Answers
More informationThe Human Foot. The Three Major Sections of the Foot
The Human Foot You ve heard the phrase I have one foot bigger than the other. A closer truth would be no two feet are alike, and yes in many cases one foot is larger than the other. Handling the challenge
More informationRules of Hurdling. Distance Between Hurdles
The Hurdle Events Introduction Brief discussion of rules, safety practices, and talent demands for the hurdles. Examine technical and training considerations for the hurdle events. 100 Meter Hurdles for
More informationPain relief during childbirth
Pain relief during childbirth Jianjing GB-21 When you draw an imaginary line between the bony prominence of the neck (C7), and the top of the shoulder joint (the acromion process), this point lies midway
More informationThe Athlete. The 100m Hurdles. Athletic Ability. Internal Drive. Stick-to-it-ness
The 100m Hurdles The Athlete Athletic Ability Internal Drive Stick-to-it-ness Try everyone and don t count anyone out you might miss out on an athlete as they develop. Average to better than average speed
More informationACL Base Strength Program Day 1
ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength
More informationBasic Movement Patterns Locomotor Skills 1.3
Basic Movement Patterns Locomotor Skills 1.3 Jumping Forward & Sideways & Landing Extending Arms upward upon takeoff Arms Reach Full Extension about head height at lift off Extending the Hips, Knees, and
More informationS t r e t c h i n g E x e r c i s e s
Stretches for side of neck: 1. Sit or stand with arms hanging loosely at sides 2. Turn head to one side, then the other 3. Hold for 5 seconds, each side 4. Repeat 1 to 3 times Stretches For the side of
More informationSection Section 4. Muscles and Movements Dr. Larry Van Such.
Section 4 25 Section 4 Muscles and Movements Section 4 26 HIP ABDUCTORS Gluteus Medius Gluteus Minimus Tensor Fascia Lata Gluteus Maximus Figure 4-1. Hip Abductors. The hip abductors are a group of four
More informationNEW TRX SUSPENSION TRAINING PROGRAM
Appendix I TRX Suspension Training program for older adults (TRX-OldAge) Abbreviations PBA = principle of body angle PBP = principle of body part contact PGP = principle of grip position PF = principle
More informationWalking Tall: Mobility Drills for Seniors
Walking Tall: Mobility Drills for Seniors What is Functional Mobility Training? Selecting exercises that improve the foundation for movement Working in multiple planes Teaching reaction time, decision
More informationTable of Contents. Pre-Pointe A Year Long Training Guide Page 2
Table of Contents Introduction... 3 Benefits... 4 Requirements... 8 Postural Screening... 12 Movement Screening... 26 Additional Screening... 29 Exercises... 31 Handouts... 71 Reference Materials... 79
More informationPRPLE. Lateral Epicondylitis (Tennis Elbow)
PRPLE Lateral Epicondylitis (Tennis Elbow) What is Tennis Elbow? Chronic lateral epicondylopathy (tennis elbow) is an overuse injury to the tendons/muscles on the outside (lateral) aspect of the elbow.
More informationWHO ARE WE? Eric Marriott Registered Physiotherapist Master of Physical Therapy, Bachelor of Human Kinetics
Capilano Golf Club May 26, 2014 WHO ARE WE? Dana Ranahan Registered Physiotherapist B.Sc., B.Sc.P.T., Fellow of the Canadian Academy of Manual and Manipulative Therapy (FCAMT), Diploma Sports Physiotherapy,
More informationFoot Biomechanics Getting Back to the Base
Foot Biomechanics Getting Back to the Base Christopher J. Mehallo, D.O. Rothman Institute Orthopaedics Objectives Understand basic foot biomechanics during walking and running Understand common sports
More informationOME General PROGRAMStrengthening, Lower Body
OME General PROGRAMStrengthening, Lower Body 68 Long Ct Thousand Oaks, CA 91360 (805)777-7234 Total 25 ANKLE PUMPS Slowly move your foot up and down at your ankle joint QUAD SET Tighten your thigh and
More informationAEROBIC GYMNASTICS Code of Points APPENDIX II Guide to Judging Execution and Difficulty
FÉDÉRATION INTERNATIONALE DE GYMNASTIQUE FONDÉE EN 1881 AEROBIC GYMNASTICS Code of Points 2009 2012 DRAFT OCTOBER 2008 APPENDIX II Guide to Judging Execution and Difficulty Page 1 of 80 INTRODUCTION This
More informationRunning Injuries in Adolescents Jeffrey Shilt, M.D. Part 1 Page 1
Running Injuries in Adolescents Jeffrey Shilt, M.D. Chief Surgical Officer, The Woodlands, Texas Children's Hospital Associate Professor, Orthopedic and Scoliosis Surgery, Baylor College of Medicine Part
More informationOutline. Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training
Linear speed Outline Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training Outline Session structure Teaching guidelines
More informationUSA Track & Field Heptathlon Summit- November
USA Track & Field Heptathlon Summit- November 1994 1 I. Technical considerations in the sprint hurdles Practical Biomechanics For the 100m Hurdles By Gary Winckler University of Illinois A. General flow
More informationWalk your way to weight loss...
Walk your way to weight loss... Walking is great exercise - it s natural, free and good for you! Don t be lulled into thinking it s not proper exercise. It is and Caroline Sandry tells you why. 22 ultra-fit
More informationSponsored by WakeMed Rehab and Healthworks
Sponsored by WakeMed Rehab and Healthworks Welcome to SportFit Golf Welcome to SportFit Golf, our golf-specific conditioning program for golfers of all ages and abilities. Regardless of your handicap,
More informationCEC Article : River and channel usage (2 A-PAI CEC s) By C. H. Krafft
CEC Article : River and channel usage (2 A-PAI CEC s) By C. H. Krafft Many leisure pools now have rivers or channels that can be used for effective programming for seniors or triathletes/advanced participants.
More information1. Hip flexion Muscles: Iliopsoas (psoas major + iliacus)
Chap. 5 Testing the muscles of the Lower Extremity Part I. Manual Muscle Testing of the hip joint muscles 1. Hip flexion Muscles: Iliopsoas (psoas major + iliacus) Rectus femoris Sartorius Tensor fascia
More informationORIENTATION SEQUENCE
ORIENTATION SEQUENCE In-Trinity builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training
More informationTotal out of 9 : Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up)
GENERAL ATHLETIC and SYNCHRO SKILLS COMPETENCIES CHECKLIST / ATHLETE SCORE CARD LEARN TO TRAIN / TRAIN TO TRAIN : - 2 yrs old 26-27 METRONOME SET AT 35 BPM BALANCE: TRIPOD HEADSTAND Head (ears specifically),
More informationWarm Ups. Standing Stretches
Warm Ups Mild warm-ups are a necessity for everyone. The need for warm-ups increases with age as the body becomes less elastic over time. It is recommended that you execute the warm-up routine in this
More informationWaxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
More informationThe Grip: Place the shot comfortably on the base of the hand with the thumb down and the four fingers balancing the shot.
The Javelin By Mark Mirabelli, Throwing Specialist - www.mmtrackandfield.com If I could use one word to express success in all three styles of throwing the shot put I would have to say the word drill.
More informationRunning injuries - what are the most important factors
Created as a free resource by Clinical Edge Based on Physio Edge podcast 59 with Greg Lehman, Tom Goom and Dr Christian Barton Get your free trial of online Physio education at Why do runners get injured?
More informationSoft-Over-Ball. Exercise Chart.
Lay on your stomach, your head on your hands. Contract your thighs. Press your pubic bone into the mat while lifting your belly-button as if an ice cube was underneath. Place the Mambo Max Soft- Over-Ball
More informationJUMP FOR. AIM For athletes to jump for height from one foot, landing on two feet. YOU WILL NEED Low (30cm) hurdle or cones and a stick, landing mat
JUMP FOR Game card: JUMPING Low (0cm) hurdle or cones and a stick, landing mat For athletes to jump for height from one foot, landing on two feet Group athletes in threes, each with a jumping area. ON
More informationAMATEUR HOCKEY ASSOCIATION ILLINOIS, INC. MITE 8 & UNDER AMERICAN DEVELOPMENT MODEL
Mite 8 & Under American Development Model Week 1 This coach s manual is intended to provide the instructions and tools to conduct the Mite and 8 & Under Illinois Hockey - Skills Challenge. Mite
More informationDynamic Warm up. the age of the athlete current physical condition and prior exercise experience
Dynamic Warm up 10-20 minutes May be dependent on: the age of the athlete current physical condition and prior exercise experience Prepares the body for the demands of a work out or practice Increases
More information1. Zinn, L. (2009). Zinn and the Art of Road Bike Maintenance, 3rd Ed. Boulder, CO: Velo Press.
Bike Fit Clinic 3/11/2014 James Cunningham, PT, DPT, OCS 1. Zinn, L. (2009). Zinn and the Art of Road Bike Maintenance, 3rd Ed. Boulder, CO: Velo Press. Basic frame guidelines Should be able to have at
More informationTrack and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th
Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,
More informationAssessments SIMPLY GAIT. Posture and Gait. Observing Posture and Gait. Postural Assessment. Postural Assessment 6/28/2016
Assessments 2 SIMPLY GAIT Understanding movement Evaluations of factors that help therapist form professional judgments Include health, palpatory, range of motion, postural, and gait assessments Assessments
More informationBone Spavin Bucked Shin. Carpitis. #2 Unsoundnesses. #3 Unsoundnesses. Unsoundnesses. Unsoundnesses
#1 #2 #3 J C M Bone Spavin Bucked Shin Carpitis Bone spavin is arthritis in the small bones of the hock, caused by too much stress or concussion. If the calcium deposits cause the bones to fuse together,
More informationBend your foot up and down at your ankle joint as shown. SHORT ARC QUAD - SAQ
STAT Orthopedic Rehab (602) 357-4771 General YOUR HOME PROGRAMHome Exercise Program Created by STAT Orthopedic Rehab Aug 19th, 2017 View at "www.my-exercise-code.com" using code: T22WW2T Total 17 ANKLE
More informationContents Introduction Wear Supportive Footwear Do Heat Therapy Do Cold Therapy Perform Restorative Exercises...
Contents Introduction... 3 1. Wear Supportive Footwear... 5 2. Do Heat Therapy... 6 3. Do Cold Therapy... 7 4. Perform Restorative Exercises... 7 5. Maintain Your Optimum BMI... 8 6. Wear Arch Support
More informationFlexibility Assessment
Flexibility Assessment Name 1. For each area of flexibility record your score as either 1, 2 or 3, depending on which one of the criteria you were able to meet. (See flexibility lab sheets) Area of Flexibility
More informationVaulting Compulsories
Vaulting Compulsories The compulsories are seven exercises done in a series by all vaulters. They are the foundation of gymnastics done on the vaulting barrel and the horse. The compulsories are used to
More information12 Week Training Guide
12 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make
More informationCITYU SCOPE RUNNING CLASS Coach: Wong Tak Shing
CITYU SCOPE RUNNING CLASS 2017-2018 Coach: Wong Tak Shing Goals for Running Just for health & fitness Just to finish the race To achieve personal best To obtain medals Singer (1986, p. 31) If you don t
More informationRace for the Kids Running Program
Race for the Kids Running Program Congratulations on being part of the RBC s Race for the Kids fun run. We at Kinetic Healthcare are excited once again to be a part of this event. One of the main things
More informationA Guide To Running Terminology
A Guide To Running Terminology Types of Runs These are some different types of runs you will see referred to on the training log. All of these types of runs are done to accomplish different goals and objectives.
More informationLEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual D A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By 1. Proper Stance: LESSON D-1 SPECIFIC
More informationSKI LAST DEGREE FITNESS PROGRAM
SKI LAST DEGREE FITNESS PROGRAM For many, Ski Last Degree will be one of the toughest challenges they ever undertake. This fitness program has been designed to gradually increase your endurance, so that
More informationTechniques To Treat Your Pain At Home (512)
Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.
More informationTHE DEVELOPMENT OF SPEED:
THE DEVELOPMENT OF SPEED: BEFORE YOU HOP ON THAT TREADMILL.. By Jason Shea, M.S., C.S.C.S, PES Doing a quick internet search for treadmill manufacturers, one can see what a lucrative business it is to
More informationWVWCI BIGGEST LOSER WEEK 3: WALKING BASICS DRESS FOR SUCCESS
DRESS FOR SUCCESS Make sure you dress appropriately for walking. The following items will help you judge what to wear: Wear shoes with proper arch support, a firm heel, and thick, flexible soles that will
More information10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE 10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE
0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE 0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE Stand sideways at one end of the ladder with one foot directly next to the ladder.
More informationA Pain In The Foot! A Guide To Getting Yourself On An Even Keel
A Pain In The Foot! A Guide To Getting Yourself On An Even Keel I don t know about you, but this season always makes me want to get out and onto the fells! After all, it won t be long until the leaves
More informationJ of Evolution of Med and Dent Sci/ eissn , pissn / Vol. 3/ Issue 35/Aug 14, 2014 Page 9188
TO COMPARE THE EFFECT OF CRYOTHERAPY WITH STRETCHING VERSUS TAPING WITH STRETCHING ON ILIOTIBIAL BAND FRICTION SYNDROME IN LONG DISTANCE RUNNERS Shivananda S 1, Bharath Raju G 2, R. Raja 3, I. Suresh 4,
More informationBeginner Developing (RUN School Rabbits) Practising (RUN School Run) Emerging (Athletes) ATHLETE
various s in response to instructions 2 Use backward to forward arm swing to increase ing distance 3 Identify preferred take off leg fast led approach with limited run up: 10-12 strides Achieve optimum
More information... Participant Guide
... Participant Guide Welcome! Congratulations on taking the first step to a healthier you! We hope this program will help you make physical activity a regular part of your everyday life. Why walk? We
More information7 Week Training Guide
7 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make sure
More informationAb Plank with Straight Leg Raise
Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position
More informationSTEP 1. STANCE. The stance must be a consistent, repeatable and comfortable.
STEP 1. STANCE The body can be divided into 2 parts the upper body from the hips up and the lower body from the hips down. The upper part of the body must maintain consistent position from shot to shot
More informationTadasana Variation 7. Thighs back, buttocks in (with two helpers)
Tadasana Variation 7 Pro ps 2 ropes or belts, Thighs back, buttocks in (with two helpers) 2 helpers This variation produces a similar effect to the previous one but with a different method. Stand in Tadasana
More informationTHE BOOK THE AUTHORS. Running Injuries Treatment & Prevention. Jeff Galloway & David Hannaford.
THE BOOK Running Injuries - Treatment and Prevention offers easy to access tips on treating and avoiding injuries. It is written in a language that is easy to understand. The book will help runners and
More information2015 RUNNING GROUP CROSS FIT LACEY! Questions:
Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that
More informationOrthoBethesda Therapy Services Total Hip Replacement Home Exercise Program
OrthoBethesda Therapy Services Total Hip Replacement Home Exercise Program General Instructions: Initially perform 10 repetitions of each exercise, 3 times per day. Increase to 20 repetitions, 3 times
More informationH.Dh. AEC PE Scheme Grade 3 Term1 2008
1 We ek First Week Dat e 9 th January Topic Objectives Activities Assessment Material Needed Physical Fitness Activity Build up physical strength while doing fun activities Exercise whole body parts while
More informationTrikonasana. Begin in Tadasana. Uttitha Hasta Padasana:
Trikonasana Begin in Tadasana. Stand upright with your feet, toes, ankles touching. Rotate the inner thighs back. Spread the backs of the thighs and knees from the inner back legs to the outer. Bring the
More informationAthlete Profiling. Injury Prevention
Athlete Profiling Injury Prevention Fraser McKinney Physiotherapist Special interest in: Basketball Athletics Race Walking Research Performance markers (screening / HR assessments / biomechanics) Athlete
More informationLONG TERM ATHLETE DEVELOPMENT TESTING
LONG TERM ATHLETE DEVELOPMENT TESTING GENERAL ATHLETIC, SWIMMING and SYNCHRO SKILLS LEARN TO TRAIN 9-10 & 11-12 TRAIN TO TRAIN 11-12 & 13-15 2018-2019 Season 2017-2018 Skills Land Video If this link does
More informationBaseball Training Program
Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More information