HOW TO DO A PULLOVER
The pullover is one of the single greatest exercises for a pitcher or quarterback to do in order to develop throwing strength. The Pullover works on the weight transfer from the back to front in order to ensure your chest is not stronger than your traps and vise versa. Over development of one of these muscles can lead to arm pain. If you have any questions please feel free to leave a comment, and one of our certified instructors will get back with you.
GET OFF THE FLAT GROUND TO HELP PREVENT INJURIES
Coach Matt Russ
For Active.com
The shoes we run in today are great for reducing impact. There are a myriad of devices, gels, air channels, etc., designed to lessen the compressive loads on the joints.
One drawback, however, is that if you do most of your running on even, paved surfaces the lower leg muscles and joints don’t have to work as hard to stabilize. Joint stability and integrity are crucial for injury prevention. That’s where trail running comes in.
Running over uneven and varied surfaces makes the muscles of the lower leg work especially hard; think specific strength training for the lower leg muscles. I recently noticed how sore my lower legs were after a competing in an off-road multi-sport event. The tendons, ligaments and muscles all get stronger in response to this type of stress.
Best Time Is in Base
There are a few considerations when integrating trail running into your training plan. Unless you run in off-road events, the best time to incorporate trail running into your plan is in base.
As with any new type of training stress, it’s important to implement it gradually. You may want to start off with one workout per week of limited mileage, and steadily increase the duration.
Off-road surfaces vary from crushed gravel, sand, grass, single-track hiking trails, to rough back-country trails. The more varied the terrain, the more your lower legs and body will be stressed. On extremely rough and elevated terrain, hiking may be just as effective (and safer) than running. You’ll likely enter your aerobic base zones in this type of terrain without having to run.
Use Trail Shoes
Trail shoes offer more support and traction, but much less cushioning. Trail shoes vary from running shoes with a more aggressive tread, all the way up to hiking shoes which may not applicable for running.
Make sure you consult with a salesperson to get the right shoe for your type of training. I don’t recommend doing any road running in a trail shoe, but you can take your running shoes off road if the surface is relatively stable, such as crushed gravel.
Trail running works both the lower legs and all the muscles associated with running, including lateral knee stability, and will help develop coordination. You can continue to incorporate trail running throughout the season for strength maintenance. Trail running adds variety to your training, with better scenery!
Matt Russ (has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate.
EAT TO PREVENT INJURIES? YES EAT!
By Liz Applegate, Ph.D.
Runner’s World
Eating for Injury Prevention
There’s no doubt that smart training helps prevent injuries. But so will a wholesome diet, filled with foods that will enable your body to mount a strong defense against muscle strains and tears. Here are three nutritional strategies to prevent injuries:
1. Eat more. If you followed Survivor: The Australian Outback TV series, you may have noticed how gaunt the participants appeared after subsisting for weeks on daily rations of rice. This type of chronic malnutrition puts your body in prime “injury-waiting-to-happen” mode.
Many runners get stuck in this mode for extended periods of time, either to lose weight or because they’re too busy to cook a real meal. How do you know if your body needs more calories? Keep track of your weight and eating patterns. If your weight fluctuates for no apparent reason, or if the quality of your eating is sporadic and generally unhealthful, you should consider a slight increase in high-quality calories.
2. Pile on the protein. True, a high-carbohydrate diet will fuel your running. But many runners take this advice to the extreme, living on bagels, pasta, and energy bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to maintain your muscles and other soft tissues. A small 3-ounce serving of chicken provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a hard-boiled egg 6. If you’re only eating one protein source a day, you’re not consuming enough. Try to include some protein in every meal.
3. Don’t forget zinc and iron. Runners often skimp on these two important trace nutrients found predominantly in red meat. Though research hasn’t linked zinc and iron deficiency with increased injury rates, I’ve noticed the connection when working with injured athletes, and so have many of my sports-nutrition colleagues.
You need 15 milligrams of zinc and 18 milligrams of iron a day. Most runners don’t consume nearly that much, which is why I recommend eating a zinc- and iron-fortified breakfast cereal or taking a multivitamin that contains both minerals. Foods that are good sources of both zinc and iron include lean beef, poultry, seafood, and lentils.
Dining During Downtime
If you get injured, the length of your downtime is determined by the severity of your injury, and the degree to which your body is nutritionally prepared to handle this new stress.
If you have a severe injury as I do, and you can’t run, you’re probably wondering: “How can I avoid gaining weight?”
Relax. Even though you’re not running, you’re still burning calories between 5 to 15 percent more than usual to repair your tattered body. Also, for most injuries, total downtime usually lasts about 2 weeks. After that, you might not have the green light to run, but you may be able to do other forms of exercise, such as swimming or pool running.
But if you restrict your calories too much during this initial 2-week period, you might lengthen your recovery because your body won’t have enough protein to both repair your injury and carry out typical bodily functions.
So, how do you prevent weight gain and still ensure a sound recovery? Don’t cut back more than 500 calories a day. And if you notice that you’re losing weight, start eating more immediately.
Other than calories, you need many of the same nutrients for recovery as you need for injury prevention. But now they’re even more important. Bump up your protein intake to 100 to 120 grams a day. Zinc and iron are also crucial for recovery, which is why I’ve been eating lean meat nearly every day. The following nutrients are also a must:
Calcium: If you have a stress fracture or a broken bone, your body really needs this important mineral. You should take in up to 1,500 milligrams a day. If you don’t eat dairy products, take a supplement, or drink calcium-fortified juice.
Vitamin A: Your body uses this vitamin to make new skin and other tissues that are vital to your healing. New research shows that your body isn’t as efficient as we thought at converting the carotenes from fruits and vegetables into vitamin A. This means you need to eat even more of them. You should have two servings of leafy greens and yellow and orange vegetables every day during your recovery. Drinking vitamin A-fortified milk is also a good idea.
Vitamin C: Your body needs this antioxidant to make collagen, an adhesive-like protein found in your bones, connective tissues, and blood vessels. When you’re injured, collagen is the substance that glues the injured area back together. Women need 75 milligrams of vitamin C each day, and men need 90 milligrams. If you eat a diet rich in berries, cantaloupe, oranges, and other fruit, you’ll easily meet this requirement.
Refuel for Recovery
Once you’ve been given the go-ahead to start running again, you still need to take extra precautions. I’m sure you already know not to up your mileage and intensity too quickly. You’ll also want to continue to adhere to a wholesome diet rich in protein, minerals, and antioxidants.
At this point you may want to add a supplement to the mix. Once you’ve injured a joint, you’re at higher risk for developing osteoarthritis (a degenerative joint condition not uncommon among aging athletes). Fortunately, the supplements glucosamine and chondroitin sulfate have been shown to help decrease inflammation and improve mobility in people with osteoarthritis.
These two supplements may also help promote cartilage growth. But it’s not certain whether glucosamine, an amino sugar, and chondroitin, one of the substances that make up cartilage, work alone or need to be taken together. So for now, take 1,200 to 1,500 milligrams of each, three times a day. Why so often? These supplements don’t last long in your body, so frequent supplementation ensures that they’re present at all times to nourish your joints. (Warning: If you take blood thinners such as Coumadin, do not take chondroitin.)
The better you feed your body, the more likely you’ll remain injury-free, and the faster you’ll bounce back if you do happen to get injured. Just be patient. You’ll be running again in no time. Trust me. It’s what I tell myself every day.
Liz Applegate, Ph.D., is the author of the book Eat Smart, Play Hard, published by Rodale, Inc., and available online at www.rodalestore.com.