February, 2010

Serious Workout for Serious Golfers

February 15, 2010

Golf_3_2 Innersport is proud to present our Golf Workout for serious golfers. Who may be a serious golfer? A golfer who lives, eats, and breathes golf. A golfer who puts time and energy into bettering his or her golf performance. A golfer who understands the concept of injury prevention. We are not necessarily talking about only elite and accomplished golfers. We are talking about golf passion. Are you a serious golfer? Then, you’ll like our serious workout! Innersport thrives on researching effective and FUNCTIONAL exercises, meaning exercises that will directly impact your golf swing and performance as well as prevent injury. We don’t advise you to lie on your back and do a 100 crunches for golf. You can functionally train your abdominals and core in a fashion that is functionally related to golf. If you do a sport or activity that requires you to lie on your back and sit up, then crunches are for you. Golf requires your muscles, tendons, ligaments, and joints to function in 3 dimensions. One of the most important dimensions also happens to be the one that is most often overlooked, the Transverse Plane, or rotational plane. Even if you are not moving very much in the sagittal (forward and back) or frontal (side to side) plane, your body still has to stabilize and prevent excessive up and down, forward and back, and side to side movement for an accomplished golf swing. Innersport has developed a workout routine to MOBILIZE, STABILIZE, and STRENGTHEN the entire body functionally for golf, accentuating the all important and overlooked transverse plane. The purpose of the seminar is to review, instruct, and demonstrate all exercises you will receive via email.
Reverse spine angle compared to a correct spine angle

Reverse spine angle compared to a correct spine angle

When: March 4, 2010 Time: 7:30PM- 8:30PM Where: Innersport Chiropractic, Ltd. 1250 Addison St. Suite 102, Berkeley, CA 94702 What: Instruction of Functional Exercise Program for Golf. VIDEOS and print outs INCLUDED and emailed to you. BONUS! We will also email you foam rolling and flexibility exercises. Small class size for individualized attention. Cost: $30 for attendance, printouts, and emailed workout including videos. Payment instructions will be emailed to you upon registration using the RSVP link below. RSVP: Space is LIMITED! Use the link below to RSVP by Feb. 28th. Payment is required in full before Feb. 28th in order to reserve your space. No refunds, no transfers, no exceptions. (Should you be unable to attend after you submit payment, you will still receive an email on all exercises, print-outs, and videos.) Join us for an evening for the workout of your life! To RSVP, click here.
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Serious Workout for Serious Cyclists

February 15, 2010

Tour de France Innersport is proud to present our Cycling Workout for serious cyclists. Who may be a serious cyclist? A cyclist who lives, eats, and breathes cycling. A cyclist who puts time and energy into bettering his or her cycling performance. A cyclist who understands the concept of injury prevention. We are not necessarily talking about only elite, fast, and accomplished cyclists. We are talking about cycling passion. Are you a serious cyclist? Then, you’ll like our serious workout! Innersport thrives on researching effective and FUNCTIONAL exercises, meaning exercises that will directly impact your cycling stroke and performance as well as prevent injury. We don’t advise you to lie on your back and do a 100 crunches for cycling. You can functionally train your abdominals and core in a fashion that is functionally related to cycling. If you do a sport or activity that requires you to lie on your back and sit up, then crunches are for you. Even though cycling is a forward (and backward) motion, your muscles, tendons, ligaments, and joints actually have to function in 3 dimensions. One of the most important dimensions also happens to be the one that is most often overlooked, the Transverse Plane, or rotational plane. Even if you are not moving very much in the transverse plane or frontal (side to side) plane, your body still has to stabilize and prevent excessive rotational and lateral movements in order to move efficiently in cycling. Innersport has developed a workout routine to MOBILIZE, STABILIZE, and STRENGTHEN the entire body functionally for cycling, accentuating the all important and overlooked transverse plane. The purpose of the seminar is to review, instruct, and demonstrate all exercises you will receive via email.
Our own Mike Rawlins, CPT demonstrating an Overhead Deep Squat on a slide board.

Our own Mike Rawlins, CPT demonstrating an Overhead Deep Squat on a slide board.

When: March 3, 2010 Time: 7:30PM- 8:30PM Where: Innersport Chiropractic, Ltd. 1250 Addison St. Suite 102, Berkeley, CA 94702 What: Instruction of Functional Exercise Program for Cycling. VIDEOS and print outs INCLUDED and emailed to you. BONUS! We will also email you foam rolling and flexibility exercises. Small class size for individualized attention. Cost: $30 for attendance, printouts, and emailed workout including videos. Payment instructions will be emailed to you upon registration using the RSVP link below. RSVP: Space is LIMITED! Use the link below to RSVP by Feb. 27th. Payment is required in full before Feb. 27th in order to reserve your space. No refunds, no transfers, no exceptions. (Should you be unable to attend after you submit payment, you will still receive an email on all exercises, print-outs, and videos.) Join us for an evening for the workout of your life! To RSVP, click here.
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Training for a Hilly Marathon Clinic

February 10, 2010

January 27th, 2010, Innersport hosted Olympic Marathoner Magda Lewy Boulet and Professional Marathoner Peter Gilmore for a clinic dedicated to training for hilly marathons. If you missed the clinic, The Bay Area Track Club (of which both Magda and Peters are members) put together a video summarizing Magda and Peter's talk.  Hope you enjoy the video- and support The Bay Area Track Club in their commitment  to promoting professional and recreational running by offering a range of programs that serve the Bay Area's health and fitness needs.
Visit bayareatrackclub.com for more Videos
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How to Prevent Hamstring Strains

February 10, 2010

Example of overstriding

Example of overstriding

We see hamstring strains in the office quite often in runners, soccer players, track and field, and rugby players. Unfortunately, hamstring strains are one of the most reoccurring injuries we see. I thought it was time to inform the athletic community which biomechanical dysfunctions can cause hamstring strains so they can hopefully prehab and prevent injury. What do hamstrings do? The hamstrings play a very large eccentric role. (Eccentric contractions occur when a muscle is lengthening and contracting at the same time. Storing of kinetic energy and controlling properties occur during eccentric contractions.) With attachments on either side of the knee and on the sit bone, the hamstrings have to function in all 3 planes of movement or in 3 dimensions. Here's a list of the hamstring's purpose in movement:
  • Deceleration of the trunk from moving forward or deceleration of anterior pelvic tilt/shear.
  • Deceleration of the lower leg (tibia) in knee extension just before heel strike.
  • At heel strike, deceleration of the tibia and knee from falling too far forward over the ankle.
  • Deceleration of pronation of the tibia and ankle.
  • Acceleration of the leg in extension to toe-off.
  • Assisting in femoral control during cutting movements.
  • Assisting in knee flexion during the swing phase of gait.
  • Pick up the slack when other muscles aren't doing their jobs.
What are biomechanical factors contributing to hamstring strains? In addition to just pure weak and fatigued hamstrings, we have found these dysfunctions associated with hamstring strains:
  • Poor core stability including lumbopelvic control and abdominal strength.  The hamstrings and ab muscles help control the pelvis as your foot strikes the ground and your body needs to the absorb impact.
  • Hyperlordosis and anterior pelvic tilting.  The hamstrings can become overstretched while they are trying to contract to control anterior pelvic movement and absorb impact forces if the pelvis is already too far in an anterior  pelvic tilt.  Also, if the pelvis is in an anterior pelvic tilt just prior to heel strike, the hamstrings can also become overstretched trying to decelerate the tibia in knee extension.
  • Tight hip flexors can cause an anterior pelvic tilt as well as reciprocally inhibit the hip extensor such as the Gluteus Maximus, thus requiring more work from the hamstrings while overstretched to extend the hip.
  • Weak Glutes, as stated above, can cause the hamstrings to be overloaded concentrically during hip extension as well as set the hamstrings up for failure by not participating in a neutral pelvic tilt.
  • The Latissiums Dorsi are part of the posterior sling and have fascial connections into the opposite hamstrings via the Glutes and Dorsal Sacral/Sacrotuberous ligaments.  Should the Latissimus Dorsi be tight, this could pull on the hamstrings, restricting proper movement and lengthening.
  • Poor femoral control at heel strike and mid-stance due to tight hip flexors and hip external rotators as well as weak gluteus muscles and hip rotators.  Tight or weak Gastrocnemius (calf muscle) can cause a hamstring to be overworked.
  • Poor dorsiflexion (toe-up) of the opposite ankle.  This can cause the opposite leg to overstride, again, overstretching the hamstring while it's trying to contract to control movement.
So what can we do to prevent injury?
  • Keep the hip flexors lengthened and supple.
  • Strengthen the hamstrings WITH Glute and calf muscles.  Hamstrings don't operate alone.
  • Strengthen and stretch the hamstrings in 3 dimensions.
  • Keep the calves supple and strong.
  • Work on core strength to maintain a neutral posture as well as help stabilize the lumbopelvic complex.
  • Strengthen the Glutes and external hip rotators to control femoral torsion.
  • Strengthen the arch of the foot to help control pronation of the tibia.
  • Work on maintaining neutral spine and neutral pelvis.
  • Work on increasing dorsiflexion of the ankles and rehab any previous ankle sprains.
Dr. Jess and Mike at Innersport have several hamstring prehab programs to eliminate biomechanical dysfunctions and thus help prevent hamstring strains.  We have two options to help you with your hamstrings: 1-  Video analysis of your running gait and biomechanical analysis of several dynamic movements to identify and diagnose the weak links and restricted movements followed by exercise instruction to correct dysfunction.  You get to keep the CD of your running gait.  This is performed by Dr. Jess at Innersport. 2-  Online personal training option.  Mike will review several movements and your training needs and then will set up a workout program for you.  You will receive the workout via email with exercise instructions and videos of all exercises. To make an appointment, feel free to email us at info@innersport.com or click here to schedule online.
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Innersport Presents: Triholistic Nutrition

February 4, 2010

avocado Innersport is proud to host Tamar Cohen of Triholistic Nutrition on February 18th, 2010 at 7:15PM. Please join us to learn: o How much protein to eat o How much carbohydrates to eat before, during and after you train o Best sources of carbohydrates for endurance athletes o Which carbohydrates to avoid and why o What to eat on event day, how and when to eat If you are an endurance athlete and care what you put into your body, this lecture is not to be missed. Click here for more details. To RSVP, click here.
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