Category: Running Exercises

By PSI Physical Therapy, Running Exercises ,

Robert Forster PT to Olympic Champions Co-Authors Book: Healthy Running Step by Step

1 Dear Friends and Family,
Very exciting news from Forster Physical Therapy and Phase IV Health: We have a new book coming out authored by our Founder and CEO, Robert Forster PT. Healthy Running, Step by Step represents the culmination of 35 years of experience treating and training runners from the novice to Olympic Gold Medalists. This book is covers everything from proper running technique to science based nutrition and hydration for runners and includes everything you need to know about flexibility, strength training and injury prevention. There is also a do it yourself guide to resolving the most common running injuries.

This is what 5 x Olympic Medalist and World Record Holder Jackie Joyner Kersee says about the book: “Authentic, loaded with insight and information, Healthy Running, Step by Step illustrates the scientific approach Bob used to help me and many others stay injury free and achieve our ultimate Olympic goals.”

Special Offer: For our friends and family only: Pre-order this book through any of the links provided below and we will send you a free copy of Robert Forster’s best-selling book “The Complete Water Power Workout Book” which has been published in five languages and has been recognized as the best water exercise book ever written. It includes all the “vertical” water workouts (it’s not a swimming book) that we use in the daily in our Santa Monica clinic. Everyone can benefit from water exercise because it is easy on the joints yet provides a great time efficient total body workout.

Pre-order Healthy Running, Step by Step and get two great books for the price of one!

Healthy Running Step by Step:
Self-Guided Methods for Injury-Free Running: Training – Technique – Nutrition – Rehab

By Robert Forster, P.T. & Roy M Wallack

ABOUT THE BOOK2

Healthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy.

ABOUT THE AUTHORS

Robert Forster, PT, has practiced Sports Physical Therapy in Santa Monica, CA, for 31 years and has lectured throughout the US and Europe on Sports Rehabilitation and safety in exercise. Robert has published several articles in the scientific press and co-authored The Complete Water Power Workout Book published in 1993 by Random House. He has also written a regular column in Triathlete magazine, appeared in several episodes of the popular Fit to Hit series on the Tennis Channel and recently created the Herbalife 24 Fit Exercise Video for the world’s leading weight loss
company.

3Roy M. Wallack is a Los Angeles Times health and fitness columnist and former editor of Triathlete and Bicycle Guide magazines. A participant some of the world’s toughest running, cycling, and multisport events, including the Boston Marathon, Badwater UltraMarathon, Eco-Challenge, La Ruta de los Conquistadores, and TransRockies Run, he finished second in the World Fitness Championship in 2004. Wallack has written for Outside, Men’s Journal, Runner’s World, Competitor, Bicycling, Mountain Bike, and authored The Traveling Cyclist: 20 Worldwide Tours of Discovery (1991) and Bike for Life: How to Ride to 100 (2005), an athletic longevity plan for cyclists.

ABOUT FAIR WINDS PRESS

Fair Winds Press offers nonfiction books in a range of practical categories, including nutrition & cookery, fitness, parenting, beauty, treating sickness, mental health, and using new medicine.

BOOK AVAILABLE AT WWW.FAIRWINDSPRESS.COM, WWW.AMAZON.COM AND ANYWHERE BOOKS AND EBOOKS ARE SOLD

By PSI Running Exercises, Tip of the Week

Foam Roll Excercises

Now you are probably thinking that I am going to describe an exercise where you roll the side of your leg over the foam roll. Those are a form of foam roll exercises However; those foam roll exercises are directed more as soft tissue mobilization exercises. Those exercises are helpful and can treat many muscles in your body but they are trying to decrease trigger pints in the tissue. 
 
The foam roll exercises I will go over accomplish several goals including:
  • Increasing shoulder blade movement and stability
  • Improving your posture into a more upright posture making you a little taller
  • Decreasing tension in the lumbar & thoracic paraspinals
  • Creates an environment for your body to better deal with gravity which makes you feel lighter
So let’s begin—
  1. Lie on your back on a smooth surface (hardwood / or carpet)
  2. Take 10 seconds and get a visual image of how much of your low back, shoulders and upper back are touching the floor
  3. Remember what that feels like—you will compare that feeling to how you feel after these exercises
  4. Place the foam roll on a secure surface on the floor
  5. After completing these exercises, lie on the floor again for 10 seconds. Compare how much of your low back, shoulders and upper back are touching the floor to the first time.
What do you feel?
  •  You should feel more of your back and shoulders touching the mat.
  •  I recommend this exercise 2X per day once upon waking and right before bed. This allows you to begin your day in a good posture and maintaining this improved posture throughout
  • with less effort. These foam roll exercises also prepare you for sleep by relaxing your muscles before you go to sleep.

As with any exercise, if you feel any pain you need to modify the exercises so it is pain free. If the pain continues or worsens, stop the exercise. All exercises should always be pain free.  If you have any questions about these exercises feel free to email me at ivanh@psipt.com