ericbeard.com » injury prevention http://ericbeard.com Corrective Exercise, Human Movement, Posture, Success and Personal Development Sun, 18 Mar 2012 14:36:24 +0000 en hourly 1 Improving Running Performance and Running Mechanics http://ericbeard.com/2010/12/10/improving-running-performance-and-running-mechanics/ http://ericbeard.com/2010/12/10/improving-running-performance-and-running-mechanics/#comments Sat, 11 Dec 2010 04:10:31 +0000 admin http://ericbeard.com/?p=840 I feel like this should be a book…but I’ll share 2 cents.

Running? Lifting to run? Stretching for running? What about core? Yeah…do it all.

Yamamoto et al. put together “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review” in the Journal of Strength & Conditioning Research: November 2008 – Volume 22 – Issue 6 – pp 2036-2044. Researchers found that two of the five studies measured 2.9% improved performance (3K and 5K), and all five studies measured 4.6% improved running economy. Now I am not saying that they were following a good old fashioned integrated program, but the data suggests that strength training can enhance running.

“Hickson et al. (Journal of Applied Physiology 65: 2285-2290, 1988) added a heavy-resistance weight training program to the regular running and cycling workouts of eight duathletes. At the end of the ten-week program, the participants were able to last 11-13% longer in an intense short-term (4- to 8-minute) cycling or running test than they had prior to the weight training, and they lasted 20% longer than before in a longer (60- to 90-minute), less intense cycling test.” (from Northwest Runners)

Kaplan et al put together “The Effect of Proprioceptive Neuromuscular Facilitation and Static Stretch Training on Running Mechanics” in Journal of Strength & Conditioning Research: July 2009 – Volume 23 – Issue 4 – pp 1175-1180. They found findings suggest that stretch training undertaken at the end of regular training is effective in changing running mechanics. Granted, they looked at rugby players running…but still.

“Does Core Strength Training Influence Running Kinetics, Lower Extremity Stability, and 5000m Running Performance?” Lindsay DiStefano found six weeks of core strength training resulted in positive changes in 5000 m running performance. I wonder what six weeks of well executed core stability work would have shown?

This video on running is excellent, just ignore the fact that their range of motion assessments are wrought with relative flexibility. I mean 60 degrees of hip extension on that last guy? I don’t think so.

I feel this in my Vibram 5 fingers. Love to run on the “right” part of the foot!!!

This post came about from a question that I answered on Sharecare about strength training and 5K performance.The big picture is to take an integrated and systematic approach. No one component is the panacea.

I hope your Holiday Season is going great!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard
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]]> http://ericbeard.com/2010/12/10/improving-running-performance-and-running-mechanics/feed/ 0 I Was Wr, Wr, Wr Wrong About Wes Welker and I am Glad! http://ericbeard.com/2010/09/18/i-was-wr-wr-wr-wrong-about-wes-welker-and-i-am-glad/ http://ericbeard.com/2010/09/18/i-was-wr-wr-wr-wrong-about-wes-welker-and-i-am-glad/#comments Sun, 19 Sep 2010 02:18:04 +0000 admin http://ericbeard.com/?p=775 When Wes Welker went down with ACL and MCL tears in his left knee on the first offensive play for the New England Patriots during the last regular season game of 2009 against the Houston Texans in Houston, I thought for sure his explosiveness was gone.

Wes had played with so much spring and explosion. His agility and ability to make sharp, jaw dropping cuts was amazing. I did not think he would be back at any level of effectiveness for the 2010 season. These type of injuries take 6-12 months to heal and Welker went under the knife on February 2nd 2010. That means he would “fully” recover anywhere between August and February. That does not mean return to a high level of play.

The prevalence of non-contact ACL tears has been on the rise for years and is upwards of 200,000 annually with 70% of these injuries being non-contact (which in my mind is preventable). Welker’s injury was non-contact.

Wes was in serious pain

Wes gets the cart treatment

This is what we want to see!

If you remember the classic show Happy Days and Arthur Fonzarelli.

"Heyyyyyy"

The Fonz had a hard time saying that he was “wrong”. He would stutter..”wr, wr, wr” like a car trying to start on a cold winter day. And after watching Welker catch 8 balls for 64 yards and 2 touchdowns I was glad to be WRONG! He looked impressive being only 6 and 1/2 months out from surgery. I know that pro-athltes supposedly get the best care, I think otherwise with the lack of integrated assessments, manual therapy and corrective exercise, but some guys just heal better that others. Of course a great surgeon and an error free surgery helps the rehab process and final outcome for sure. I am looking forward to a great season for Welker and the Pats. I am a huge fan of both but a bigger fan of people who bust their butt to be the best they can.

Thanks for reading. Go Pats!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard
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]]> http://ericbeard.com/2010/09/18/i-was-wr-wr-wr-wrong-about-wes-welker-and-i-am-glad/feed/ 1 First Month of Another Fitness Challenge Brings Eric Beard Some Results http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/ http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/#comments Sat, 27 Feb 2010 04:10:19 +0000 admin http://ericbeard.com/?p=648 How has Another Fitness Challenge been going for you?

I have been plugging away at improving my overhead squat and it has felt great! I enlisted the help of Krisitn Mohr, a physical therapist at Integrative Therapeutics in Natick, MA. She can be reached at kmohr@integrativetherapeutics.com if you want some work from her. She is a skilled manual therapist and “gets it”!

Here is a series of short 2-3 minute videos bringing your through part of our last appointment.

Thanks for reading!

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

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]]> http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/feed/ 1 FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge http://ericbeard.com/2010/01/31/fly-this-eric-beard-shows-a-cool-variation-for-core-stability-plus-another-fitness-challenge/ http://ericbeard.com/2010/01/31/fly-this-eric-beard-shows-a-cool-variation-for-core-stability-plus-another-fitness-challenge/#comments Mon, 01 Feb 2010 02:01:48 +0000 admin http://ericbeard.com/?p=556 I love exercises that integrate the lumbo-pelvic hip complex stabilizers with the movers of the extremities. Kneeling, standing, lunging plus any variety of movement the options are limitless. They can help with athletic performance enhancement, metabolic training and corrective exercise. This is one of my favorites. I hope you enjoy!

I shot this at NASM corporate after teaching a corrective exercise specialist workshop in January 2010. NASM.org and HFPN.com share an exercise library with other ideas as well. I wish I had more time to do these videos, there is so much more to cover. If you are looking for more ideas for training the shoulder complex you can check out my video series Secrets and Staples of Training the Athletic Shoulder at http://athleticshoulder.com . This is a 5 disc series that I am pretty proud of. Lots of content! Truly soups to nuts training for the shoulder complex.

Are you guys registered yet for HFPN’s Another Fitness Challenge (AFC)? Visit http://anotherfitnesschallenge.com to get in while the getting is good. I can’t wait! I am going to use the AFC to reach some personal goals and offer some goal setting coaching and moving towards reaching your goals. Will be a fun ride! Register now, it’s free and you could win some cool stuff:) http://anotherfitnesschallenge.com to

Back to the Grammy’s! Beyonce finally beat Taylor Swift with a Grammy for Single Ladies and just tore it up on stage with a pretty cool mash up with her stuff and an Alanis Morisette cover!

Here are some vids about AFC…




HEY! Did you see the picture on Ben’s Desktop?? Mr.T!!! That is my boy B.A. Bad Attitude Barracass of the A-Team…it is hint! Get on bard A-Teamers!!!

Have a great night.

Eric Beard
CEO A-Team
AthleticShoulder.com
EricBeard.com

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]]> http://ericbeard.com/2010/01/31/fly-this-eric-beard-shows-a-cool-variation-for-core-stability-plus-another-fitness-challenge/feed/ 1 Corrective Exercise Specialist Eric Beard Works With Chinese Tennis Association in Nanjing, China Part II http://ericbeard.com/2009/12/02/corrective-exercise-specialist-eric-beard-works-with-chinese-tennis-association-in-nanjing-china-part-ii/ http://ericbeard.com/2009/12/02/corrective-exercise-specialist-eric-beard-works-with-chinese-tennis-association-in-nanjing-china-part-ii/#comments Thu, 03 Dec 2009 03:25:19 +0000 admin http://ericbeard.com/?p=494 There was is so much to talk about with a trip like this. I tried to keep everyone up to speed on my Facebook page (http://facebook.com/theericbeard if you want to connect-just type “blog” into your message so I know who you are), but I only got a portion of the stories out…
Here is a picture of a small portion of the Olympic Compound in Nanjing

Here is a picture of a small portion of the Olympic Compound in Nanjing


I spent my time working at the Olympic Facilities in Nanjing (the Olympics weren’t just held in Beijing in 2008)and even got special access to the track and field that Usain Bolt set the record for the 100, 200 and 4×100 meter relay at the 2008 Olympics.
Yes I ran on the same track he did, the time was not official, but I might have pulled a 9.68.

Yes I ran on the same track he did, the time was not official, but I might have pulled a 9.68.


The finals court for the Grand Prix Tournament was beautiful, but the snow drove us inside

The finals court for the Grand Prix Tournament was beautiful, but the snow drove us inside

We did get to do some sightseeing in “Old Nanjing” which still has 40 foot walls around the city and only four roads going into/out of the city. Amazing that the walls were still in such good shape after thousands of years. The Nanjing City Wall the world’s longest, built in the Ming Dynasty (1368-1644) is impressive for sure.

I love histotical sites!

I love histotical sites!

I shopped with my friends Jeff, Donna, Josh, Alanna and our Translator Gi Peng (who’s name I probably misspelled). The markets in the heart of the city were the oldest I had ever seen, even though much of the inner city had to be rebuilt after World War II and the Japanese during the massacre of Nanjing invasion.

shopping and sightseeing with friends

shopping and sightseeing with friends


A temple where Confucious completed many of his writings...looks like he is lighting my hair on fire!

A temple where Confucius completed many of his writings...looks like he is lighting my hair on fire!


I ran th coaches and players through some SAQ!

I ran teh coaches and players through some SAQ!

More stories from the road soon, I am off to LA to teach an Performance Enhancement Specialist workshop for NASM in Calabasas, CA this weekend.

Thanks for stopping by!

Eric Beard
Corrective Exercise Specialist
CEO A-Team
EricBeard.com

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]]> http://ericbeard.com/2009/12/02/corrective-exercise-specialist-eric-beard-works-with-chinese-tennis-association-in-nanjing-china-part-ii/feed/ 0 Corrective Exercise Specialist Abroad for Tennis: To China and Back! http://ericbeard.com/2009/12/01/corrective-exercise-specialist-abroad-for-tennis-to-china-and-back/ http://ericbeard.com/2009/12/01/corrective-exercise-specialist-abroad-for-tennis-to-china-and-back/#comments Wed, 02 Dec 2009 04:21:20 +0000 admin http://ericbeard.com/?p=484 Glad to be back stateside after an amazing trip. I was in Nanjing China working with the Chinese Tennis Association (the CTA is China’s version of the USTA) during the Nanjing National Clinic. The CTA brought in 30 of their top junior coaches from different provinces throughout the country for two days of advanced coaching and then some of their top junior players. USTA High Performance Coach and director of the New England Academy of Tennis, Jeff Bearup, and Josh Rilla, an international tennis pro ran the tennis side of things and I ran the athletic performance enhancement piece.

I delivered a two hour presentation to the coaches to open the clinic. The group was receptive to the concepts of the kinetic chain and the fascial system. Josh has spent about 6 months traveling China working with the coaches earlier in the year, so the idea of the kinetic chain was not a new one. Working with my translator, Hu Yao, I was able to communicate about fascia and the importance of myofascial release. I also spoke about the importance of warming up and cooling down before and after every bout of tennis and exercise.

To get the coaches moving and bring some life to the presentation I had a volunteer, coach Ren, come up and demonstrated an overhead squat assessment.

The Over Head Squat Assessment has an international application

The Over Head Squat Assessment has an international application


Then I showed them this classic thoracic spine mobilization.
I think they enjoyed mobilizing their thoracic spine!

I think they enjoyed mobilizing their thoracic spine!


The major themes were injury prevention, longevity of career and then optimal athletic performance. We had ordered rollers, ladders and exercise bands to use and dove into self myofascial release towards the end of the first presentation. Foam rolling tears down any wall of language!

We had plenty of fun rolling.

using my Rollaxer as I demonstrate Self Myofascial Release

using my Rollaxer as I demonstrate Self Myofascial Release


In the afternoon, the coaches came back fro 90 minutes of hands on movement prep and agility work. I worked them over pretty good:)

Madame Sun, president of the CTA and Chinese tennis legend even stopped by the workout and participated! This was a blast she got into it and the coaches seemed inspired to have a player of her status leading the way.

Here are th caoaches and I after the first lecture.

Here are th caoaches and I after the first lecture.


The hope was for the coaches to incorporate these techniques in the daily routine for themselves and their players. Next post I will talk more about some of the sight seeing I was lucky enough to do and the work I got to do with the kids!

Thanks for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
EricBeard.com
AthleticShoulder.com
Facebook.com/theericbeard
Twiter.com/ericbeard

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