Vigastusteta jooksmine: biomehaanika, kõnnianalüüsi ja vigastuste ennetamise illustreeritud teejuht

by Tom Michaud, Kaido Kangur (Translator)

"Selge ja otsekohene teejuht jooksjatele, treeneritele ja terviseasjatundjatele, mis näitab, kuidas anatoomia mõistmine koos kõige uuemate tugevdavate harjutustega võib soodustada vigastusteta jooksmist.

Iga kord, kui jooksja jalg maapinda puudutab, läbib tema keha kiirusega üle 320 km/h keskmiselt kolmekordse kehakaaluga võrdne löögijõud, mis paneb luud vibreerima ja kõõlused venima. Keskmine jooksja lööb vastu maapinda keskmiselt üle 10 000 korra tunnis, mille tulemusena avaldub kehale märkimisväärne jõud. Ometi ei pea see löögijõud olema nii ohtlik, kui esmapilgul tundub. Tom Michaud selgitab oma raamatus „Vigastusteta jooksmine“, kuidas anatoomia ja biomehaanika mõistmine koos kõige uuemate tugevdavate harjutuste ja taastusravi protokollidega võivad hoida jooksjaid vigastustest priina. Muutes pisut jooksutehnikat ja tehes spetsiifilisi kõõluste vastupidavust parandavaid harjutusi, võime õppida, kuidas energiat efektiivsemalt salvestada ja tagastada ning samal ajal kiiremini ja väiksema pingutusega joosta.

Selles raamatus näitab autor, kuidas …

teha kodus sooritusvõime parandamiseks kõnnianalüüsi;
tuvastada tugevuse, painduvuse ja/või neuromotoorse koordinatsiooniga seotud probleeme;
kaasata uusi harjutusi, millega soodustada kõõlustes energia salvestamist ja tagastamist;
ravida teaduslikult põhjendatud protokollide abil 25 kõige levinumat jooksmisega seotud vigastust;
valida oma vajadustele kõige paremini vastav jooksuking.

See üle 200 illustratsiooni ja 300 viitega raamat sobib ideaalselt harrastusjooksjatele, aga ka füsioterapeutidele, treeneritele, kiropraktikutele ja spordiarstidele.

Tom Michaud on pärast Western States Chiropractic College’i lõpetamist 1982. aastal avaldanud arvukaid raamatupeatükke ja kümneid ajakirjaartikleid, mille teemad ulatuvad sääreluu väsimusmurdude ravimisest jooksjatel kuni korvpallurite õlavigastuste konservatiivse ravini.

Üle maailma kliinilise biomehaanika teemal loengute pidamise kõrval on Michaud kuulunud ajakirjade Chiropractic Sports Medicine ja Australasian Journal of Podiatric Medicine toimetuskolleegiumi. Ta on kirjutanud raamatud „Foot Orthoses and Other Forms of Conservative Foot Care“ ja „Human Locomotion: The Conservative Management of Gait-Related Disorders“."

„Kahtlemata üks väga vajalik ja ülevaatlik juhis igale jooksuhuvilisele. Raamat annab rohkete jooniste abil suurepärase ülevaate jooksutehnikatest, riskidest ja vigastustest. Lisaks õpetab paljude uuringute ja näidete varal, kuidas joosta nii, et ei kaasneks vigastusi.
Kohustuslik lugemine kõigile, kes soovivad olla teadlikumad sellest, kuidas meie keha füüsilise tegevuse ajal toimib.“

Gätly Valge, jooksuentusiast ja ettevõtte
Jooksonlahe asutaja

Genres: Health

240 pages, Paperback

Published January 1, 2022

Reviews

[Michael Northington · Rating 4 out of 5]

Interesting and informative. As opposed to offering quick fixes or a simple set of rules to follow the focus is on understanding anatomical impacts of running and how this can lead to certain injuries or why some shoes, inserts, or training devices are right for some people and wrong for others. Many of the chapters are more useful as a resource for looking up specific issues when they happen instead, so a straight through read can be dull at times, but the book is filled with useful information and interpretable diagrams to break down the sometimes difficult material.

[Marcus Sladden · Rating 5 out of 5]

Super informative read, really dives into what it takes to keep you injury free from rehab exercises for specific injuries to ways that you can optimise your run technique!

[Dylan · Rating 5 out of 5]

The information from this book has been invaluable to me and has slowly been coming to me naturally as the years go by. I took this morning to 100% read all of the book, but I’ve had 80% of this book read probably by the end of 2022. And I’ve reread the first 4 chapters multiple times. I just really don’t like to add a book to my “read” list until I’ve read it in its entirety.
Tom Michaud is the clear leader of knowledge when it comes to biomechanics (and it’s even cooler that he’s a chiropractor. I’ve now met him in person twice now, where I’ve travelled to St. Louis to try to soak in all of the knowledge he has. In fact, while I always knew I wanted to be a chiropractor, I fan-boy emailed him before I went to chiro school, where he gave me confirmation that chiro school was a path he’s glad he went down.
This book is a succinct wealth of information, it’s basically just a shorter version of his textbook human locomotion (although it is probably geared toward runners more). While I’ve internalized so many fundamental concepts, if I’m just completely spitting off the top of my head, some of them include:
1) Proximal muscles have larger muscle bellies and shorter tendons, reversed for the distal ones.
2) The first metatarsal is 2x wider and 4x stronger than the other metatarsals.
3) The best shoe selection for athletes are shoes they find comfortable.
4) Landing on the forefoot increases ankle injuries, landing on the rearfoot increases knee injuries.
5) Many factors are important for ideal running form, but some of the most important ones are that you land with your feet under you (for slow distance running, not the case at all for sprinting), your arm action doesn’t cross midline, you push off your toes. I think I’m missing some more important ones off the top of my head right now but oh well.
6) Great reference for rehab and treatment protocols.
As I’ve said, I’ve been sitting with this information for years and while a lot of it is familiar to me now, my understanding is still definitely not perfect. But I do love this stuff, and Tom Michaud is awesome and a research machine. He is truly an inspiration and I will be referencing his stuff for probably my whole career.

[Tian Foo Chou · Rating 5 out of 5]

Manu useful nuggets of information that is practical and useful for my own implementation. I like the fact that the author make it a point to often quote studies done (even those with inconclusive results), so that readers can get a fuller appreciation of various views. I think this helps me make a conscious decision for myself, in terms of what to adopt to lessen my injury and improve performance. This very much aligns with the runner's golden rule: " Listen to your own body" and let me add: "and always learn from the body of knowledge penned by experts"!

[Joe Moya · Rating 5 out of 5]

Highly recommend - great reference book as well.

Well organized. Current information. Simple, yet thorough. I would recommend this to runners/coaches at any level and physical therapists as well. Rarely do books cross over between complex yet simple enough to be applied in practical terms. Great reference book.

[Corey Runkel · Rating 4 out of 5]

Pretty comprehensive, with just enough background into the orthodoxy before recommending results from the latest research. This gave me permission to change running shoes! Also I can add metatarsalgia to the list of things I have

[CherylR · Rating 5 out of 5]

Very good book. Explains common and not so common running injuries and then gives up to date information regarding treatment.

[Jordan Agmata · Rating 4 out of 5]

Lots of good stuff. I haven’t gotten injured this year so all credit goes to this book I guess

[Việt Anh Nguyễn Lê · Rating 5 out of 5]

Concise and informative

[Bojan Avramovic · Rating 3 out of 5]

Ako mislis da ces svaku povredu izbeci ili se nakon nje oporaviti pomocu vezbi istezanja onda je ovo knjiga za tebe

[chill guy · Rating 4 out of 5]

Really good information, but sometimes i got confused in all the muscles' names. The illustrations are helpful.