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10 Phrases to Teach a Parrot to Recite to Injured Runners

10/29/2015

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​I’m strongly considering buying a parrot. Not only would a parrot be fun to have as a pet, but it would also prove invaluable in assisting me in helping runners seeking my physical therapy services. Considering that I often sound like a broken record when speaking to runners, I figured that it may be easier to train a parrot to recite several common phrases and mantras that I often use in the clinic. Ten key phrases that I would specifically teach the parrot, in no particular order, are as follows...
 
1. FIVE WILL GIVE YOU 20 – Heiderscheit and colleagues demonstrated that a five percent increase in step rate, relative to one's preferred cadence, leads to a 20% reduction in energy absorption at the level of the knee.
 
2. IF YOU CAN SKIP, YOU CAN RUN – I never cease to be amazed by a runner's inability to skip. The performance demands of skipping are very similar to running. Skipping is also a plyometric activity that demands rhythm, timing, and reciprocity.
 
3. ALL FOOT STRIKE PATTERNS WORK UNTIL THEY DON’T – All foot strikes are viable options when it comes to running, yet possess unique characteristics. One strike pattern is not necessarily superior to others in most cases. At day's end, wouldn't it be nice to be able to perform all three?
 
4. IF THERE’S ONE THING YOU SHOULD DO BEYOND RUNNING, IT’S STRENGTH TRAIN – At this point, the research has clearly demonstrated the benefits of strength training when it comes to safeguarding against overuse injuries. Strength training serves to build a runner's capacity while eliciting neuromuscular adaptations and improved economy. Running and strength training is a winning combination. So don't worry about putting on unnecessary muscle mass and go pick up some weights. I promise it will benefit you!
 
5. NEVER FORGET THAT RUNNING IS A TRI-PLANAR ACTIVITY – Although running is primarily a sagittal plane activity, we must never ignore the frontal and transverse planes when it comes to training. This is oftentimes where runners, especially females, require the most attention.
 
6. YOU MUST BE ABLE TO WALK BEFORE YOU RUN – If you are not able to tolerate walking, then chances are you are asking for trouble to attempt running. So, if you are rebounding from an injury, make sure that you are first able to tolerate walking, unless you want to prolong your recovery.  
 
7. NEVER BE THE VICTIM OF DEFECTIVE SHOES – Simply because a shoe makes it into a store by no means guarantees that it is free of defects. Manufacturers will readily admit that defective shoes are a reality. It is therefore critical to screen for defects, particularly if you are rebounding from an injury.
 
8. THE TERM, “RECOVERY RUN,” IS AN OXYMORON FOR RECREATIONAL & SUB-ELITE RUNNERS – How can a plyometric activity be used as a means to foster recovery? For most recreational runners, a recovery run is what I call a walk.
 
9. NOTHING GOOD IS HAPPENING THE LONGER YOUR FOOT IS IN CONTACT WITH THE GROUND – The longer your foot is in contact with the ground, the more range of motion and control you need. Unfortunately, most recreational runners are lacking in both of these departments. So get those feet turning over a bit faster. 
 
10. WHEN IN DOUBT TAKE A REST DAY – Anytime a world class runner or endurance athlete is interviewed at the end of their career, and asked “What would you do differently if you could go back in time?" the response is invariably, “I would’ve rested more." Up to this point in my career, I've never witnessed a runner get injured from taking a rest day. So when in doubt, leave it out.
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Simple Return to Running Program for Injured Runners

10/27/2015

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One of the first research projects that I worked on during my undergraduate studies at the University of Delaware (UD) was a return to throwing program for baseball players. After tennis practice, I used to sit at the home UD baseball games while recording pitch counts before handing the data over to one of the PhD students for analysis. This information was then used to develop a data-based interval throwing program to help injured pitchers return to the mound by gradually exposing them to the performance demands of throwing. Mike Reinold and colleagues also published a nice manuscript in JOSPT related to Interval Sport Programs (ISPs) that covered baseball, tennis, and golf. Surprisingly, however, there is no well accepted return to running program for medical and fitness professionals to apply to runners rebounding from injury. I therefore developed this simple return to running program, which couples an injury grading system with soreness rules, to foster improved decision-making as we prepare runners for a safe return to running. Please download and share it if you find it helpful. As always, any and all feedback welcome. Wishing you HAPPY, HEALTHY, and STRONG Running!
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Running Injury Evaluation Form for Rehabilitation Professionals

10/20/2015

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​Here is the evaluation form that I currently use in working with injured runners. Considering that I have a tough time keeping secrets, and enjoy helping others, I wanted this document to be available to my viewers as well as the online community. It blends the current body of medical literature with my clinical experience. I'm confident that it will prove helpful in laying the groundwork to develop a plan to help get runners back to consistent training. We welcome any feedback, and wish you HAPPY, HEALTHY, and STRONG Running!
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Seated Isometric Row | Chris Johnson PT

10/19/2015

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Purpose: To strengthen the scapular stabilizers and posterior rotator cuff while focusing on vertical alignment

Equipment: Medium resistance tubing, chair or platform, and anchor point for tubing

Success: Perform one, 30s second hold

Mastery: Performing five, one-minute holds

Common Errors: Drawing the bands past the plane of the body, flaring the ribs
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A Simple and Practical E-book for Recreational Distance Runners

10/15/2015

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Our goal in writing this e-book was to best prepare recreational, distance runners for the performance demands of the sport. Running is a skill that involves bounding from one leg to the next in a balanced manner. Although we all arrive at our own unique strategy to deal with the repetitive, multi-planar forces associated with running, there are several common denominators to healthy running. These include possessing adequate strength, flexibility, economy, rhythm, and timing. Additionally, it also important for runners to develop a basic understanding of equipment needs as well as modern pain science in an effort to mitigate injury and foster sound decision making. This e-book marks the first in a series of e-books, which are designed to provide runners with essential skills and information necessary to enjoy a life of running happy, healthy, and strong. We hope that you enjoy it! 
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DISCLAIMER: This site is oriented to my opinions and thoughts regarding various performance and rehabilitation subject matter. Please keep in mind that application of this material is a personal choice, and in no way is the author responsible for those choices. Readers are encouraged to only operate within their scope of practice. Examination, treatment, intervention, and rehabilitation for athletes should only be performed by a licensed medical professional.