Two Theories of EAMC

• Dehydration-Electrolyte Imbalance Theory: The dehydration-electrolyte imbalance theory states that EAMC is the result of fluid and electrolyte depletion, which results in the sensitization of nerve terminals.  Exercise in hot/humid environments exacerbates EAMC due to increased fluid loss.
• Neuromuscular Theory: The neuromuscular theory states that EAMC occurs in a contracting muscle due to an imbalance between excitatory muscle spindle impulses and inhibitory Golgi Tendon Organ (GTO) impulses. Muscle spindles are specialized receptors in muscle that monitor velocity and length changes. They respond to a quick stretch by reflexively contracting. GTOs respond to tension, and inhibit muscle contraction by inhibiting the action of the muscle spindle. An imbalance between the two can lead to EAMC.
• There is evidence supporting both of these theories.

Prevention of EAMC

• Stay hydrated: The amount of fluid you consume should allow for less than a 2% reduction in body weight during exercise. Weighing yourself before and after exercise is a simple way of monitoring for adequate fluid intake. For athlete’s susceptible to EAMC, it is recommended to add 0.3 to 0.7 g/L of salt to fluids, to replace lost electrolytes. Many sports drinks do not contain sufficient levels of electrolytes to replace that which is lost. Keep in mind that it takes at least 15 minutes for ingested fluid to be absorbed into the blood stream. Ingesting about 1 liter of water or a sports drink one hour before exercising is typically sufficient to ensure adequate availability of fluid, electrolytes, and nutrients. Eating a balanced diet is also very important.
• Train appropriately: Both plyometric training and endurance training can help to delay neuromuscular fatigue and prevent an imbalance between muscle spindle and GTO activity. Plyometric training utilizes stored elastic energy in muscle to produce increased force during contraction. It incorporates dynamic activities, and consists of an eccentric (lengthening) muscle contraction immediately followed by a concentric (shortening) muscle contraction. Plyometric training can increase the speed of contraction, as well as the force output. For more information on plyometric training, click here! Endurance training can increase time to fatigue, and potentially eliminate EAMC by increasing the efficiency of the muscle spindles and GTOs.

The recommended treatment for acute EAMC is moderate stretching of the affected muscle. Contracting the antagonist (opposite muscle) can help by reflexively inhibiting the affected muscle. For example, flexing the quadriceps will cause a reflexive relaxation of the hamstrings. Fluid replacement is important as well. In some cases, intravenous fluid replacement and medications have been used. If EAMC persist it is important to rule out other potential causes, such as diabetes or thyroid disease.

Photo © Norlando Pobre

Sixty-five percent of Americans are overweight, and 31% are obese. This represents a national health problem, with many personal and social implications. Overweight is defined as a body mass index (BMI) ranging from 25-29.9, and obesity is defined by as BMI > or equal to 30. BMI is calculated by dividing your weight in kilograms by the square of your height in meters. Click here for a BMI calculator! It is important to note that this is a very general method of calculating body mass, and is not especially accurate in athletic populations. Many health problems are associated with obesity, such as hypertension (high blood pressure), type 2 diabetes, heart disease, stroke, infertility, and cancer. If you are overweight or obese, you CAN take steps lose weight and improve your health. Use these guidelines to help reach your goals!

EXERCISE GUIDELINES

• Begin slow: always start with a warm-up of 5-10 minutes of exercise at about 40% – 60% of your heart rate reserve (HRR). Heart rate reserve is the difference between your maximum and your resting heart rate. Click here to calculate your target heart rate ranges.
• Gradually increase the intensity: spend the majority of your training session working out at 50% – 70% HRR. To maintain this heart rate range, do moderate intensity aerobic exercises, or try circuit training to combine aerobic and resitance training.
• Cool-down: spend another 5-10 minutes cooling down, again working between 40% – 60% of your HRR.
• Exercise frequently: 5-7 days per week
• Workouts should be 40-60 minutes in length

OTHER CONSIDERATIONS

• Exercise needs to be combined to a healthy diet to reach your weight-loss goals. A general recommendation is to burn 500 calories more than you consume each day. To calculate the amount of calories you burn in one day, click here! Fat intake in your diet should not exceed 30% of your total calories consumed. Emphasize fruits, vegetables, whole grains, and lean protein in your diet.

• Consider hiring a personal trainer to help guide you and tailor an exercise program to your specific needs.
• Make sure your footwear is supportive and appropriate while exercising.

• Swimming and aquatic exercises are a great option for people with musculoskeletal injuries, and can be a great way to begin exercising.

RISKS AND PRECAUTIONS

Before beginning any exercise program it is important to contact your doctor to ensure safety. STOP exercising if:

• You experience chest pain or severe shortness of breath
• You feel dizzy or light-headed

• You are experiencing moderate or severe pain

As I mentioned last time, before you begin, it is important to make sure that the ball is the right size for you. Generally, if your hips are slightly higher than your knees while sitting on the ball, it is an appropriate size. Check it out!

Follow this circuit, performing each exercise in order. After completing one set of each exercise, take a 30 second rest, then we’ll repeat it two more times (taking another 30 second rest after the 2nd set), modifying as suggested or as you are able. There are 7 exercises, so keep the pace!

THE CIRCUIT

Ball Pushups

• 1st set: Perform 10 pushups with your hands on the ball and your feet on the ground. Try to limit how much the ball moves.
• 2nd set: This time perform 10 pushups with your feet on the ball and your hands on the ground (as demonstrated in the picture).
• 3rd set: From the same starting position as the 2nd set, lift your right foot off the ball (so only your left foot is stabilizing), and perform 5 pushups. Switch legs and perform 5 more.

Supine Supported Bridging (balance and strength/stability)

• 1st set: Lie with your shoulders, head, and neck supported by the ball and your feet resting on the ground. Lift your pelvis (using your hamstrings and glutes, not your back!) so that your thighs and torso are in a straight line (like a table). Maintain this position while you alternate picking up one foot at a time and placing it back down. You can use your elbows against the ball to stabilize yourself the first time, but as you improve try to use your elbows less. Keep your pelvis level as you alternate legs. Perform 10 repetitions with each leg.
• 2nd and 3rd set: Perform as you did during the first set, but this time simultaneously reach behind you with the opposite arm (for example, when you pick your left foot up off the floor, reach behind you with your right arm). To help stabilize, really focus on pushing into the ground with the foot that remains on the ground, to initiate a contraction that will integrate your trunk.

Pikes

• 1st and 2nd sets: “Bent-knee Pikes”: Roll out over the ball into the same position you were in while doing the 2nd and 3rd set of pushups. Stabilizing thru your arms, roll the ball towards your arms by bringing your knees to your chest. Maintain a neutral spine throughout this motion. Slowly roll the ball back to the starting position. Repeat10 times.
• 3rd set: Perform 10 times, keeping your legs straight (as seen in the picture).

Single-leg Hamstring Curls

• All sets: Lie on your back with your heels resting on the ball and your legs straight. Pick one leg up off of the ball, and perform a bridge. Maintaining that bridge, use your hamstrings to curl the ball in towards your body and back out again 10 times using one leg. Use your arms/hands for stability/balance as much as you need to. When you get more comfortable, decrease how much you use your hands to balance.

Supine Bridging with Rotations

• All Sets: Start with your shoulders, head, and neck supported by the ball and your feet resting on the ground. Lift your pelvis (using your hamstrings and glutes, not your back!) so that your thighs and torso are in a straight line (same position as supine supported bridging). This time clasp your hands up above you directly above your chest, keeping your arms straight. Stabilize thru your legs as you rotate onto your right shoulder (your clasped hands will now be facing 90 degrees to your right) so that your shoulders are stacked vertically on top of one another. Pause, then return to the starting position. Repeat to your left. Always pause in the middle to control your momentum and to avoid falling off of the ball. Repeat 10 times to each side and then take a break.

Side Planks on Ball

• All sets: Assume a side plank position with your forearm on the exercise ball and your feet on the ground. Stack your feet on top of each other, or to make it a little easier you can stagger your stance. Hold for 30 seconds.

Front Plank on Ball

• 1st set: Similar to the pushup position on the ball, but this time rest on your forearms. Hold for 30 seconds. Make sure your low back isn’t “sagging”.
• 2nd and 3rd set: Hold for 30 seconds, and try lifting one foot off the ground for 5 seconds at a time. As you lift one foot off of the ground, try to keep your pelvis and low back stable, with as little movement/weight shifting as possible.

As always, remember to go at your own pace. This workout offers suggestions for training with an exercise ball. Modifications can and should be made to accomodate your specific needs. Times can be decreased or increased, positions can be modified, repetitions can be increased or decreased, etc…

Have a great workout!

Follow this circuit, performing each exercise in order. After completing one set of each exercise, take a 30 second rest, then we’ll repeat it two more times (taking another 30 second rest after the 2nd set), modifying as suggested or as you are able. There are 8 exercises, so keep the pace!

THE CIRCUIT

Stability holds > Pushups

• 1st set: Get into a pushup position with your hands shoulder-width apart on the ball and your feet on the ground.  Hold for 30 seconds.
• 2nd and 3rd set: Bend your elbows slightly and hold for 30 seconds, minimizing how much the ball moves. You can vary the amount of bend in your elbows to change the demand.

Bridging

• 1st set: Lie on your back with the soles of your feet on the ball and your knees bent to about 90 degrees. Find a neutral position for your spine. If you have access to a small ball (about the size of a softball or volleyball), put it between your knees and squeeze it to fire your pelvic floor. Lift your pelvis off of the ground until your pelvis is in line with your shoulders and knees. Use your hamstrings and glutes to lift you up. Avoid straining with your back. Perform 10 repetitions.
• 2nd and 3rd set: Single-leg bridges. Pick one leg up off of the ball, and perform 10 bridges using one leg. Use your arms/hands for stability/balance as much as you need to. When you get more comfortable, decrease how much you use your hands to balance.

Hamstring Curls

• 1st set: Lie on your back with your heels on the ball and your knees straight. Bridge up so your pelvis is in line with your knees and shoulders. Maintain this position while bending the knees to pull the ball towards you, then return to the starting position. Repeat 10 times.
• 2nd and 3rd set: Single-leg hamstring curls. Pick one leg up off of the ball, and perform 10 bridges using one leg. Use your arms/hands for stability/balance as much as you need to. When you get more comfortable, decrease how much you use your hands to balance.

Low Ab Squeeze Crunches

• 1st, 2nd and 3rd sets: Squeeze the ball between your legs so that you can lift it off of the ground as you bring both knees towards your chest. Slowly return to the starting position. Repeat 10 times. Try to keep contact between your low back and the ground throughout the exercise.

Ball Hand/Foot Crunches

• 1st, 2nd, and 3rd sets: Lie flat on your back with your legs straight out in front of you and your arms stretched out over your head holding the ball. Simultaneously lift both legs and arms off of the ground, bringing them towards midline. Keep arms and legs as straight as possible. At the top, pass the ball from your hands to your feet, and lower to the starting position (ball should be between your feet now). Repeat, passing the ball from the feet back to the hands. Perform 10 repetitions total. Again, try to keep contact between your low back and the ground.

Crunches (sitting on the ball)

• 1st set: Sit on the front third of the ball, making sure your feet are firmly on the ground. Lean back until you are almost lying parallel to the ground. Clasp your hands in front of you and reach up, towards the ceiling. Slowly lower back down, and repeat 10 times total.
• 2nd and 3rd set: Repeat as above holding for 15-30 seconds during the last repetition. Try holding a medicine ball or something that weights about 5 pounds between your hands as you do this exercise.

Back Extension Over the Ball

• 1st, 2nd, and 3rd set: Lie down over the ball so that your feet are on the ground behind you, knees are slightly bent, and you have the ability to lower your trunk over the front of the ball. Interlace your hands behind your head. Find a neutral position for your spine. Slowly lower yourself over the front of the ball, and then return to an erect trunk position. Repeat 10 times, maintaining a neutral spine.

Front Plank on the Ball

• 1st set: Similar to the pushup position on the ball, but this time rest on your forearms. Hold for 30 seconds. Make sure your low back isn’t “sagging”.
• 2nd and 3rd set: Hold for 30 seconds, and try lifting one foot off the ground for 5 seconds at a time. As you lift one foot off of the ground, try to keep your pelvis and low back stable, with as little movement/weight shifting as possible.

As always, remember to go at your own pace. This workout offers suggestions for training with an exercise ball. Modifications can and should be made to accomodate your specific needs. Times can be decreased or increased, positions can be modified, repetitions can be increased or decreased, etc…

Also, if you feel like these aren’t much of a challenge anymore, feel free to check out part 2 of this article:

30 Minute Exercise Ball Workout – Intermediate to Advanced

Have a great workout!

Photo © Jordan Fischer

Most distance runners don’t strength train. In fact, most US olympic marathon runners do very little, if any strength training. The physiologicalargument against strength training for distance runners makes sense. Distance running is an aerobic activity, that is limited by the body’s ability to carry and deliver oxygen to working muscles. It is an endurance activity. Strength training is generally anaerobic, and no studies have been done that have shown an increase in the body’s ability to deliver oxygen to working muscles following a strength training program. Other contradictions exist between strength training and endurance training. For example, strength training causes increased muscle mass (hypertrophy), which is not ideal for runners. It all comes back to sport-specific training. The best way for a distance runner to train is to run long distances. BUT, I’d like to argue that strength training can increase running performance by preventing injuries and increasing power production.

Injury Prevention:

• 

  Photo © Victor Zastol'skiy

  Strength training may increase bone mineral density, which may help decrease running-related injuries to the bones (stress reactions, stress fractures, etc.).

• Many spine and lower extremity injuries occur or are perpetuated by muscle inhibition and muscle strength imbalances. For example, the multifidi, small muscles responsible for stabilizing the spine, have been shown to stop functioning following prolonged episodes of back pain. Also, many runners develop patellafemoral pain (knee pain) due to poor mechanics and muscle strength imbalances at the hip, usually due to weak abductors and external rotators. If these issues are not addressed running may become increasingly painful or inefficient.

Increased Power Production:

• 

  Photo © Expert Infantry

  Studies have shown that runners who train for power demonstrate improved performance not associated with any cardiovascular markers. This means something else is responsible for this improvement (possibly increased power). Power = force x speed. It is essentially, “how fast can you produce a given force”. When you run, your feet are only in contact with the ground for a very brief period of time. It is important to maximize the amount of force produced during this ground contact.

• Heavy weight training and plyometric training affect not only the musculoskeletal system, but also the nervous system, by maximizing the number of muscle fibers recruited during training. Heavy weight training affects the force component of power, while plyometric training affects the speed component of power. In summary, strength training should be performed at high intensity with low repetitions to increase neural adaptation, while minimizing muscle hypertrophy.

Distance runners train A LOT, running for hours at a time. So it may be hard to find time to add one more thing to the training schedule. But, in order to make sure that you are running as efficiently as possible, maximizing your power output during ground contact, and preventing injuries, consider adding 1-2 strength training sessions to your weekly routine, and see what happens!

• 

  Photo © Mark Henspeter

  Hydrate: It is recommended that an athlete consume 20-24ounces of water for every pound of body weight lost during exercise.  In general, drink enough water that your urine is a light yellow color.

• Count your calories: Make sure that you are eating enough calories to replenish your system and satisfy the energy demands of your sport/activity.  Use this calculator for a general idea of the amount of calories you should be consuming
• Eat your vitamins and minerals: Don’t overdose on vitamins/minerals/antioxidants.  Consuming an excessive amount of vitamins can actually create pro-inflammatory environment, leading to possible muscle damage and immune decrements.  A healthy diet will typically provide you with all of the vitamins and minerals you need. (For more information, see this quick guide to vitamins and supplements)
  
  

  Photo © Michael Cavén

• Carbohydrate suggestions: Generally, athletes should consume between 6-10 grams of carbohydrates per kilogram body weight each day, depending on the intensity and duration of exercise.
• Protein suggestions: Generally, athletes should consume between 1.2-2.0 grams of protein per kilogram body weight each day.
• Fat is good for you: Approximately 20-25% of your total caloric intake should be from fat.  It is recommended to eat at least two servings (8 oz) of fatty fish  per week (salmon, trout, halibut, sardines, herring, anchovies).
• Try a post-workout shake: If you are a strength/power athlete, it is recommended to consume a post-workout nutritional mixture that is 2 parts carbohydrate to 1 part protein.Endurance athletes should consume a mixture that is 4 parts carbohydrate to 1 part protein, and team athletes should consume a ratio of 3 parts carbohydrate to 1 part protein.  The amount of protein should be between 0.25-0.50 grams per kilogram body weight, and this mixture should be consumed every 1-2 hours for 6 hours post-exercise.

Photo © Fevi Yu

We’re back with another 30 minute workout. This month’s 30 minute workout will emphasize strength and mobility for golfers. However, this workout can be incorporated into a training regimen for anyone performing a sport/activity involving rotational movements (just about everyone). Some of these exercises require gym equipment, so for those of you without a gym membership, your workout may only be 20 minutes

As always, follow this circuit, performing each exercise in order. After completing one set of each exercise, take a 30 second rest, then we’ll repeat it again (taking another 30 second rest after the 2nd set), modifying as suggested or as you are able.

The Circuit

Squats – Good for overall conditioning and muscle recruitment

• 1st set: Perform 10 squats. Hold the last one at the bottom for 1 minute. Try to keep your back as “straight/neutral’ as possible. You should only feel strain in your legs.
• 2nd set: Perform 10 single-leg squats on each leg. Make sure your knee is tracking over the middle of your foot. This helps prevent injury (read more about this). Go down to about 90 degrees (so that your upper thigh is almost parallel to the floor). For feedback, put a chair or bench behind you and squat until you feel the chair, but don’t sit down!

Push-ups – Also good for overall conditioning and muscle recruitment

• 1st set: Perform 25 push-ups.
• 2nd set: Rotational push-ups.  Perform one push-up and rotate onto your left arm. Your feet can be staggered as your rotate (for more support), or stacked on top of one another for increased difficulty. Hold for 3-5 seconds, then return to the starting position. Perform another push-up and rotate onto the right arm. Repeat 5 times to each side (10 push-ups total).

Single-leg chops – Working arms and legs simultaneously; and challenging balance

• 1st set: Stand on one leg with your arms over your head; try not to extend your low back too much. Hold a medicine ball (or something else of desired weight if you don’t have a medicine ball) overhead for added resistance. Perform a mini-squat on 1-leg (just about 30 degrees of bend in the knee) while lowering your arms until your hands are level with your belly button, keeping your elbows straight. To review, as you squat down (just about 30 degrees) your arms should simultaneously lower towards the floor. Repeat 10 times, then switch legs.
• 2nd set: This time start with your arms above your right shoulder (instead of straight overhead).  As you squat down (remember, just about 30 degrees) lower your arms until your hands are level with your left hip, moving in a diagonal. Repeat 5 times, and then switch to the opposite diagonal (now diagonal from the left shoulder to the right hip). Repeat 5 times. Switch legs and repeat both diagonals on the opposite leg.

Walking lunges with twist - Incorporating rotational strength

• 1st set: Perform 10 walking lunges, alternating legs as you progress. At the bottom of each lunge, rotate your trunk towards the direction of your lead leg.
• 2nd set: Perform 10 walking lunges, alternating legs as you progress.  At the bottom of each lunge, rotate your trunk towards the direction of your trail leg (this is a more challenging balance exercise).
• *To advance this exercise, perform with arms clasped behind your head or hold a medicine ball  against your trunk as your lunge.

Cable/tube rotations – working on rotational strength and mobility from the top-down (you can use a cable machine such as a free motion, or an elastic tube)

• 1st set: Start with the handle at about the height of your head. Stand facing perpendicular to the machine with knees slightly bent. Grab the handle, turning so that your chest and chin are facing and in line with your hands. Pull down, in a chopping motion, keeping your arms straight and your chest and chin in line with your hands. Stop when your hands are at the level of your outside knee.  Repeat 10 times, then turn around and perform 10 times in the opposite direction.
• 2nd set: Now start with the handle on the lowest setting, about 6 inches to 1 foot off of the ground. Again, beginning perpendicular to the machine, half-kneel so that your inside knee is down and your outside foot is up in front of you with your hip and knee at a 90 degree angle.  This time pull up and across your body, in a reverse chopping motion, keeping your arms straight and your chest and chin in line with your hands. Stop when your hands are above your outside shoulder. Repeat 10 times, then turn around and perform 10 times in the opposite direction.

Lower extremity rotation - Working on segmental rotation of the spine

• 1st and 2nd set: Lie on your back with your knees up and feet flat on the floor. Slowly let your legs fall to the left. Feel the movement progress from your legs, to your pelvis, to your low back, and finally moving up through your mid-back. Pause at the bottom, and then begin returning to the starting position. Emphasizede-rotating from the top-down on the way back (starting at your upper/mid-back and progressing towards your pelvis). This is a difficult self-awareness exercise. If you feel there is a particular range of motion which is difficult, spend more time in that range. The objective is to encourage segmental stability and rotation at each spine segment. Repeat 5 times in each direction each set.

Foam roller for thoracic spine/rib cage – Increase mobility through your mid-back and rib cage

• 1st set: Lie over a foam roller, so that it is perpendicular to your spine. Clasp your hands together behind your neck, and bring your elbows together underneath your chin. Slowly roll up and down your spine. Make sure to stay on the thoracic spine, along the rib cage. It is important that you don’t roll over your low back or neck with this exercise. Repeat 10 times.
• 2nd set: Now lie on the foam roller so that it is parallel to your spine, with your butt on one end and your head on the other. Alternate rolling off of your spine to the left and the right, mobilizing your spine and the adjacent muscles. As you roll to the right reach up towards the ceiling with your right arm, and use your left arm on the ground to help balance. As you roll to the left it is just the opposite, reach up with the left arm and use the right arm on the ground to balance. Try to keep your spine as neutral as possible (making this a trunk stability exercise as well).

Remember to go at your own pace. Modifications can and should be made to accommodate your specific needs. Positions can be modified and repetitions can be increased or decreased to fit your needs!

Have a great workout!

Stretching can be good or bad, depending on when you stretch.

Stretching before physical activity has been shown to decrease muscular performance by as much as 28%, with this effect lasting as long as one hour following the cessation of stretching. This decline in muscular performance is attributed to neuromuscular inhibition and decreased muscular contractile force, both of which can actually decrease joint stability and increase your risk of injury during athletic performance. In lieu of stretching, warm-ups should be active and continuous. These “active warm-ups” should be sport-specific, and target all muscle groups and ranges of motion needed for the impending physical demands.

Photo © Jason Patel

The long-term effects of stretching are more beneficial than the short-term effects. Stretching after physical activity can help increase or maintain flexibility, which may decrease injury risk and increase athletic performance. So keep doing your Yoga, just not as a warm-up.

Stretching Tips:

-Stretching should NOT be performed before athletic performance or vigorous athletic activity.

-Stretches should be performed using a static hold, or PNF techniques (contract-relax, hold-relax). Stretching should be performed slowly and held at the perceived point of tightness.

-For improved flexibility, each major muscle group should be stretched 4-5x 20-30 seconds.

-For the best long-term effects, stretching should be performed daily, or at least 3x/week.

The information in this article was adapted from an article by Duane Knudson in the Strength and Conditioning Journal, titled, “Program Stretching After Vigorous Physical Training” (Volume 32 – Number 6 – December 2010).

Core/Trunk Warm-up

The core/trunk is the best starting point for any warm-up (for more information on exercises 3-5 read this article.

1. Cat-Camel Stretch: Begin on all fours with your hands directly under your shoulders and your knees under your hips.  Gently arch your back and hold for 5-10 seconds.  Then allow your back to sag down, bringing your stomach towards the floor.  Again, hold this for 5-10 seconds.  Alternate these movements to enhance motion throughout your spine.
2. Lower extremity rotation: Lie on your back with your knees up and feet flat. Make sure your low back rests flat onthe ground.  Slowly let your legs fall to the right in a controlled motion, and return to midline.  Then, repeat to the left.  Keep this slow and repeat 10 x to each side.
3. Single-leg bridges: Pick one leg up off of the ground.  Use the other leg to lift your pelvis off of the ground until your body is in a straight line from your knee to your shoulders.  Keep your back from arching too much.  Repeat 10 times on each leg.
4. Front plank: Hold for 1 minute.  Make sure your low back isn’t “sagging”.
5. Side plank: Hold for 30 seconds on each side.  Make sure your body is in a straight line.

Leg warm-up

1. Walking lunges: Walk forward, performing lunges as you do.  Alternate legs.  Go slow, focus on your balance,and keep your front knee from rotating inward.  After 10 strides, turn around, and do 10 walking lunges pausing to rotate your trunk towards the direction of your lead leg.  After 10 strides, do 10 walking lunges pausing to rotate your trunk towards the direction of your trail leg (go slow with this one).  Lastly, do 10 walking lunges pausing to extend your spine at the bottom of each lunge (look up and back as much as you can, feeling the movement through your entire spine).
2. Sumo squats: Stand with your feet about double shoulder-width apart and toes pointed out at about a 45 degree angle.  Squat down until your thighs are parallel to the ground, and press back up to your starting position.
3. Side-stepping/lateral squat walks: After moving forward in a straight line with all of those lunges, and integrating the hip stabilizers with the sumo squats, it is important to work on lateral/sideways movements as well.  Stand with your feet shoulder width apart and perform a partial squat.  Holding this squat, take a step to the right, then slowly bring the left foot to the right.  Repeat this 10x to the right and then 10x back to the left.  Make sure to move slowly, keeping your shoulders and hips level as you move sideways.

Upper body warm-up

We already targeted the shoulders and arms during the trunk section, but try this one as well.

1. Rotational push-ups: Perform a push-up, then immediately transition onto your right hand and the outer edge of your right foot.  Stay balanced, and return to the starting push-up position. Perform another push-up, immediately transitioning onto your left hand and the outer edge of your left foot. Repeat 5x to each side.

Now, hit the slopes, knowing that you have integrated many of the muscles and motions that will be required as you ski or snowboard!

BENEFITS

1. Compared with shod running, there is decreased deceleration forces working against your lower extremity associated with barefoot running: Barefoot runners typically land on their fore- or mid-foot, as opposed to the rear-foot (heel strike).  This happens because the fore-foot is much more capable of absorbing force, and because the relatively boney heel lacks sufficient padding for repeated contact.  Most running shoes force us to heel-strike by building up the heel of the shoe with cushioning, making the foot more plantarflexed (toes down) relative to the ground than the sole of the shoe (think of a high-heel shoe as an exaggerated example). Landing on the fore-or mid-foot, and keeping the foot more underneath you as you strike the ground (rather than out in front of you during a heel strike) will change the ground reaction force (the force with which the ground pushes against your foot) from front-to-back to more vertical, meaning less deceleration.
2. Compared with shod running, there is a decreased collision force between the foot and the ground: Barefoot runners who land on their fore-foot demonstrate decreased collision forces with the ground.  This means decreased forces up the entire lower extremity and into the spine.  The “impact transient”, which represents a component of the vertical ground reaction force acting against the foot/leg is pretty much non-existent in these runners.  In shod runners who heel-strike this force can exceed 2-3x body weight.
3. Compared with shod running, the rate of loading of the foot and lower extremity is increased with barefoot running: As the fore-foot strikes the ground there is a controlled lowering of the heel to the ground (it is a misconception that the heel never actually contacts the ground).  This helps distribute the force and rate of impact through the many joints of the mid-foot and into the ankle.  Fore-foot runners also typically run with a shorter stride, keeping their knees slightly flexed and within their base of support.  This allows the knees to help attenuate some of the impact force as well.

CAUTION

So, why shouldn’t you run barefoot?  Let me rephrase this. Why do some people get injured when they try to run barefoot?  Here’s two reasons:

1. Too much too soon: Our feet have been (over)supported for so long due to arch supports, motion controls, etc… that our feet are severely de-conditioned.   We lack the strength and endurance in our feet to support our arch the and the joints of our foot.  Barefoot running, or even running in Vibram FiveFingers or Nike Frees should be a gradual process.
2. Poor foot mechanics: This is similar to the first reason, but goes beyond the lack of strength and endurance, to the underlying bony structure of the foot.  Due to footwear, injuries, and de-conditioning, many of us have problems with the posture, joint mobility, and aforementioned muscle performance of our feet.  This leaves us unable to accommodate to different forces without supportive footwear (footwear may be the problem and the solution).  For people with mechanical problems, even beginning to run barefoot gradually may not be enough to prevent injuries.

Consider this information if barefoot running is something you are currently participating in, looking to begin, or simply curious about this topic.  Barefoot running is not bad, but injuries can occur if the correct steps are not taken to prepare the feet for the forces associated with barefoot running.  See a physical therapist for more information on preparing to run barefoot.