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The following instructional guides were put together
for use by active, healthy individuals. We hope that
you benefit from the information they provide and that they
will keep you healthy and help you achieve your athletic
goals. If you have any comments or suggestions please
send them to mark[at]smiweb.org.
Disclaimer: When done correctly by following the
guidelines provided, these exercises should be safe and
effective. If at any time you feel pain or discomfort while
performing an exercise STOP IMMEDIATELY and seek
medical attention.
Before starting any of the exercises outlined in these
packets please consult with a medical doctor to insure that
you are capable of undertaking these activities and that you
do not have any conditions that would prevent you from
performing them without the possibility of injury or harm.
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A Guide to the Foam Roller |
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We at SMI have found that the foam
roller should be an integral part of
every athlete's daily routine. Regular use of
the roller can be beneficial for enhancing performance, preventing injuries, and expediting injury recovery. |
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Injury Prevention for Runners |
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Stretching and strengthening exercises
to help correct imbalances which can develop among different muscle groups. If these imbalances persist, the stress on particular areas of the body may result in injury. |
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Core Strength Guide |
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It is imperative for every athlete to have a strong core. The muscles that make up the core help to prevent excessive movement of the pelvis. An unstable pelvis will put unnecessary strain on many of the body's structures. |
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Injury Prevention for Triathletes |
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The body circuit is specifically designed for distance runners. The program has been broken down into four 4-week phases. The most effective way to utilize this program is to begin the first phase 4 months before your goal event. |
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A Guide to the Slant
for greater calf flexibility |
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Stretching exercises to help to corrent imbalances which can develop below the knee. If these imbalances are allowed to persist they may place undue stress on particular areas of the lower leg which may ultimately result in injury. |
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Calf/Achilles Tendon Strengthening |
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These exercises are specifically designed to strengthen the calf/achilles complex and prepare it for the stresses it must withstand during running. |
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Plantar Fascia Pain |
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When plantar problems are left untreated and become chronic, the plantar fascia starts to degenerate. This complicates the problem and may severely prolong the recovery and rehab process. |
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