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| Coach Tony Salinaro, RRCA, USATF |
More About That “Dull Ache” As you may recall, I
promised more information on the prevention of MTSS, or more commonly known as “Shin Splints”As I expressed in the previous article, this is the kind of injury that
can be associated with several factors. The strength of the runner through the full kinetic
chain, when weak in one area can cause compensational movement patterns that put extra stress on the muscle and fascia around
the shin bone.As it fatigues the foot strike becomes a jarring event. So besides looking at any
training errors (too much, too soon?), worn out shoes, weak hips, change of terrain, etc, we must strengthen the muscles of
the lower leg that decelerate the foot’s contact. A strong runner with have light contact, spending minimal time on
the ground. After practicing the exercises described
in the first article, it is advised to continue and progress to "Heel Step Downs". Stand
natural and erect with feet shoulder-width apart. Step forward with one foot in a normal walking gait. At heel contact keep the foot flexed up so most of the rest of the foot does not touch down. Your are
keeping your shin muscles in eccentric contraction for a two second count. Then step back to your starting position. Repeat
15 times on each side. Build to 3 sets over time. Master this, and you can then proceed with much longer steps! This will increase the
acceleration on the dorsiflexors, forcing a higher workload, completed more quickly, as would happen during a run. Repeat 15 times on each side. Gradually build up to completing 3 sets on each side. The
next progression you can explore is Heel Step Downs from an elevation. Keep the height from the ground/floor in the range of 4 to 6 inches as you work this move into your prevention/post-re-hab
program. Your movements are the same as the other step downs. Again you land on the heel, keeping the shin muscles in eccentric
contraction. Thus your sole should not make contact with the ground or floor. Keep the length of the step down moderate as you get used to this one. Do a single set of 15 on each side. Build up to 3 sets each. Later
you can lengthen the distance the heel of your forward foot is from the platform you are standing upon. These exercises will help you come back from shin injury and most importantly help prevent more of them.
However, there may be other weaknesses in strength and form that contribute to injury to the lower leg. So a thorough evaluation by a fitness professional is valuable.
Know your weaknesses and work on them!
Click on Student/Athlete button
and see article on Sports Assessment Day at Delta Valley AC!
Coach Tony |
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YOU WILL FIND
MANY OF THESE TYPE OF STRENGTH TECHNIQUES AND RUNNING SUCCESS WHILE WITH THE RUN TEAM!
Formed in April 2007,
the Run Team continues to grow with more programs planned for for a GREAT 2010!
This service program is dedicated to
supporting all runners in the East County areas of Brentwood, Oakley, Antioch and other Northern California communities.
We invite you to consider running with us !
Under the direction of Tony Salinaro, CPT, NASM and certified RRCA
& USATF Coach, we want to make our Run Team the source for information, perspiration and inspiration for you and
all active adults in East Contra Costa County!
YOU DON'T HAVE TO BE A COMPETITIVE ATHLETE!
WE WELCOME PEOPLE OF ALL RUNNING ABILITY! THE TEAM IS THERE TO SUPPORT YOUR
RUNNING WHILE HAVING FUN WITH LIKE - MINDED ADULTS. OF COURSE, JOINING THE RUN TEAM CAN HELP DEVELOP
ALL THE POTENTIAL YOU HAVE TO BE THE BEST RUNNER POSSIBLE. GREAT GROUP RUN ON SUNDAY, SEPTEMBER 5TH! PLEASE MARK YOUR CALENDAR TO GET UP AND OUT EARLY THIS SUNDAY AND MEET US AT ROUND VALLEY REGIONAL RECREATION
AREA! WE WILL BE ON DIRT FIRE ROADS AND SINGLE-TRACK TRAILS FOR THIS 5 MILE LOOP. WE COVER THE GENTLE
ASCENT OF THE MIWOK TRAIL GOING WEST, AND THEN GO TO A RIDGELINE, SINGLE-TRACK ABOVE THE VALLEY FLOOR. HERE ARE SOME SPECTACULAR
VIEWS AND VERY "ENGAGING" CLIMBS AND DESCENTS! HOPE YOU CAN JOIN US. FREE PARKING ON THE
PROPERTY. FROM BRENTWOOD GO WEST ON MARSH CREEK ROAD. LOOK FOR ROUND VALLEY SIGNS ABOUT 3/4 MILE FROM THE "Y" INTERSECTION
WITH CAMINO DIABLO RD. THE PARK IS ON YOUR LEFT. FROM ANTIOCH, TAKE DEER VALLEY RD TO A LEFT AT MARSH CREEK. LOOK FOR THE
PARK ON YOUR RIGHT. WARM-UPS START AT 7:30 AM! You will be monitored on this route. And we welcome anyone, at any level of experience.
CONTACT
COACH TONY IF YOU NEED MORE INFORMATION OR WANT TO RECEIVE THE RUN TEAM MONTHLY CALENDAR VIA E-MAIL. RUN TEAM BASIC BENEFITS: For
your Run Team dues you will be getting the weekly run route and guided group runs each weekend. A
"Workout of the Month" from Coach Tony. E-newsletter 10 x a year.
Selected weeknight track or other workouts with Coach Tony and the team. Special workshops
and presentations throughout the year. Discounted or FREE services and products important to runners.
Camaraderie and support from friendly, active adults like yourself. Only
$10 / month dues, collected bi-annually. We
welcome you to any of our runs; to meet us and learn more about the Run Team. Everyone, no matter what level of experience,
can benefit from this team environment. Contact Coach Tony OR FILL OUT THE FORM to be added to e-mail broadcast to stay informed about our weekly activities!
############################################## Individual
& Group Coaching Programs Available
5K to 15K events
2 to 3 months duration Half-Marathon events
4 to 6 months duration
Marathon events
18 weeks to 12 months
These programs
include:
Testing participants fitness level.
Establish targets in all variables of training.
Calendar
of scheduled workouts for each event.
Strength and Conditioning Workshops
Special discounts on
services and products for runners.
Presentations and workshops on select topics.
Group runs each weekend & workouts
during the week.
Website access to log your runs and other training activities.
Camaraderie and support from your
teammates & 3- 10 professional coaching sessions per month!
For more info about this and all of Coach Tony's
services please contact him.
Tony
Salinaro CPT Director, Club One Run
Team
Nat'l Academy of Sports
Medicine, Cert. Road Runner Clubs
of America & USATF Coach (925)
757-7531 or e-mail at runfitter@earthlink.net
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