Анатомия бега (2010,иностр

Muscles Involved

Primary: tibialis anterior

Soft Tissue Involved

Primary: anterior talofibular ligament, calcaneofibular ligament, plantar tendon

Running Focus

This is another non-weight-bearing foot and ankle exercise that can be done daily both as an injury rehabilitation exercise as well as to improve strength and flexibility. The amount of weight of the ankle cuff can be varied to fine-tune the goal of the exercise. For example, a heavier weight performed fewer times with fewer sets emphasizes the strengthening of the anatomy affected. A lighter weight allows for more repetitions and sets, which aids the flexibility and endurance of the anatomy affected.

VARIATION

Dorsiflexion With Tubing

This exercise can also be done with tubing, like the plantarflexion exercise. It can actually be done alternately by first plantarflexing the foot against the resistance of the tubing, and then immediately resisting when the tubing is pulled toward the body, until it is fully flexed and ready to plantarflex again.

FEET

Foot Eversion With Elastic Band

Execution

1.Sit on a weight bench with the legs fully extended so that only the Achilles tendons, ankles, and feet are off the bench. Support the body by placing both hands on the bench behind the body. Wrap an elastic band tautly around both feet, which are plantarflexed, soles down, leaving approximately six inches of space between the feet.

2.Rotate the feet inward, dropping the big toes, and pushing outward with the feet against the resistance of the band. Hold for three to five seconds.

3.Relax the feet, rest for three to five seconds, and repeat.

Muscles Involved

Primary: peroneus longus, peroneus brevis, extensor digitorum longus

Running Focus

As mentioned in the introduction to this chapter, pronation happens as a result of movements on three planes, not just one. One of these movements is the eversion of the foot; during plantarflexion, eversion is controlled mainly by the peroneus longus, and in dorsiflexion, the peroneus brevis. This exercise is performed in the plantarflexed position because it is an easier movement, particularly for a runner who is an overpronator. Underpronators, also called supinators, benefit from this exercise because it is not the natural motion of their feet.

FEET

Foot Inversion on Bosu Ball

Execution

1.Step onto a properly inflated Bosu ball with the dome side up. Establish foot position to ensure a properly balanced body.

2.While standing on the Bosu ball with feet in an inverted position, perform any standing exercise from the book (see the Running Focus section that follows for details).

3.Fatigue sets in quickly, so stepping onto a flat surface as a break between reps on the Bosu ball can be taken as needed.

Muscles Involved

Primary: tibialis posterior

Secondary: extensor hallucis longus

Running Focus

Bosu balls are touted by fitness trainers as a tool for developing balance and proprioception. The development of balance and proprioception benefits the runner racing and training off-road, and the improved ankle strength and flexibility derived from the inverted position of each foot on the ball supports each foot through the gait cycle. The exercise performed is less important than the emphasis placed on maintaining balance on the Bosu ball. Given the curvature of the dome, the feet are in an inverted position on the ball throughout the exercise. For example, performing squats with dumbbells would be a good exercise to promote strengthening of the feet and ankles in the inverted position. Another less dynamic exercise would be to perform dumbbell curls. Or you could do one set or multiple sets of each. The emphasis is on the inverted position of the foot, but combining it with another exercise makes for a time-saving compound movement.

The use of the Bosu ball also adds a twist to normal strength-training exercises like dumbbell curls and dumbbell squats, making for a more varied and enjoyable strength-training routine. However, some exercises should not be performed on the Bosu ball. Specifically, exercises that require placing a lot of weight and torque on the knee joints (e.g., full squats with heavy weight) should be avoided.