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I am going to attempt to discuss the “why’s” on Recovery, Regeneration and Movement . This is a continuation of a previous series of “what” and “how to" articles related to Trigger Point Therapy and Self-Myofascial Release.
If there are 3 components that are a common theme for this Blog, it’s Training, Nutrition and Recovery. But there is another category that is equally important and that is the study of movement and injury prevention. The two go hand in hand.
What really pisses me off is when a coach sends the kids off for a 10 minute warm-up, followed by static stretching, and then a series of drills. Instead of the coach observing the athletes, the coach could be talking to someone in person (usually an injured athlete on the sidelines), or on the cell phone and texting away. Any “coach” can carry a whistle and a clipboard and issue the workouts (**cough cough quote from Doug Logan cough cough **)
For me, the drills are MY pre-screening tool for soft tissue problems based on range of motion and mechanical issues. Coaching is an art… you really have to study the athletes’ movements, and check if there is a limitation to a certain range of motion (ROM).
As well, one formula for DISASTER is:
Bad movement and mechanics + Repetition = INJURY
The other thing to remember is the localized point of injury is just the effect. The cause is often elsewhere. More often that not, the cause is from the lower back or hips. Personal trainers are quick to cite the weak core excuse and start an extensive core stability program or Cross-Fit membership (heaven forbid)!
It takes a trained eye (or basically years of practice) to prevent and diagnose injuries based on movement. At the elite level, the “Triad” that forms your staff should be the Coach, the Agent, and the Therapist. The Agent books the races, and the Coach accommodates the training schedule around it.
For others, the real “Triad” is the Physio (and/or Therapist), the Coach, and the Athlete, as it is important to work together and access the feedback on any particular day.
Recommended Reading (for Movement)
Below are my top 3 recommendations for books. I usually buy my books from Amazon used at a fraction of the cost of a new book. A fair bit of warning: if you don’t have a solid background in anatomy, you may find yourself re-reading the chapters (or paragraphs) over and over again. Not to worry, it does make sense after a while. I have an undergrad degree in Physiology and Anatomy, and I still have to reread parts over and over again.
- Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies
- Anatomy of Movement (Revised Edition)
- Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists
. .
Jimson Lee
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The First and second book together are great to learn movement from a whole body approach.
Each book by themselves does not address movement completely.
Fascia, center of gravity and proprioceptors are the key to movement base on a systemic approach.
@adarian – Part 2 is all about Fascia…
UPDATE: Another great book recommended by TrackMom is Stability, Sport, and Performance Movement: Great Technique Without Injury. Here is the link:
http://www.amazon.com/gp/product/1556437463?ie=UTF8&tag=wwwwebcommerceor&linkCode=as2&camp=1789&creative=9325&creativeASIN=1556437463
I had to chuckle at your comment about personal trainers, cross-fit, etc, to me it speaks to fact that running (whether you run marathons or the 100m dash) is a very complex sport from a training perspective, but it often seems simple to outsiders. As a result you have a plethora of fitness gurus, trainers, etc, who are busy dispensing advice to budding runners despite the fact that they have zero experience participating in the sport and/or training actual experienced or high-level runners.
It goes without saying that this bad advice leads to countless injuries, frustration and bad performances, it’s sad really.
E.g. Personal Trainers who tell the client who wants to run a 5k that it’s a waste of time to do “steady state cardio”, and they should just train by doing sprint intervals outside and on the ellptical trainer a few times a week and just maybe 1 “steady state run”.
My point is that the level of extreme disconnect between the “fitness world” and the track and field world is astounding.
@ jimson –
“Instead of the coach observing the athletes, the coach could be talking to someone in person (usually an injured athlete on the sidelines), or on the cell phone and texting away. Any “coach” can carry a whistle and a clipboard and issue the workouts ”
I see this about 90% of the time especially amongst football and rugby coaches. I share a similar opinion in my interview with Tim Egerton:
http://www.sprintstrong.com/2010/09/paul-graham-interview.html
I’m visiting rome on feb 21st for a few days break. Perhaps you would be interested in meeting up for a drink, talk some track?
Paul Graham
http://www.speed-development.co.uk
http://www.sprintcoaching.wordpress.com
@Paul – for sure! I’ll send you an email and mark my calendar. Also, if you are looking for a track, the best one is next to the Terme di Caracalla, or across the street from Circus Maximus. Just one mtro stop south of the Colleseum.