Exercise | Garrett McLaughlin, MS, ATC, CSCS, ART

Home Strength Training Routine for Runners: Day 2

May 9, 2020 · by Garrett McLaughlin

| Article written on May 9th, 2020 at 08:09am | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March
Pop & Float
Line Hops: Double Leg 4-Square
Line Hops: Single Leg 4-Square
Vertical Jump & Stick
Single Leg Vertical Jump & Stick

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

Piston Squats
Eccentric Push-Up or Push-Up
Dead Bug or Bent Legs Lowering

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg stability & balance, upper body strength & posture, and core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

Single Leg Reaching Deadlift or Standing Airplane
Bent Over T
High Plank or High Plank with Alternating Shoulder Taps

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, arm/core strength, and anti-rotation core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 5-10 repetitions.

The group #3 exercises includes:

Triplanar Lunges
Eccentric Tricep Press-Up or Tricep Press-Up
Rotational Planks

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

Overhead Lat & Tricep Stetch
Upper Trapezius Stretch
Couch Stretch
Standing Hip External Rotation Stretch
Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 2 home strength training routine. Click here to view the day 1 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

By: Garrett Mclaughlin, MS, ATC, CSCS, ART

The Runner’s Survival Guide

April 20, 2020 · by Garrett McLaughlin

| Article written on April 20th, 2020 at 11:14am | Follow Garrett on Facebook and Instagram |

We are going through some uncertain and dangerous times. With that being said, we are really fortunate that running requires minimal equipment and can be completed on your own terms. As much as I want these resources to help supplement your running throughout the duration of the Coronavirus shutdown, in reality, they should last the test of time. That’s because the basics will always be the basics regardless of the situation. Therefore, I hope the following resources help guide you in achieving your most audacious running and fitness goals. You deserve it!

In this article, I will provide videos with a downloadable PDF covering the following areas…

15-Minute Core Training Routine
15-Minute Mobility Routine
Pre-Run Dynamic Warm-Up
Home Strength Training Routine: Day 1
Home Strength Training Routine: Day 2

It’s my recommendation that you think more closely about which areas you might be neglecting and use these resources to guide you towards a better understanding and more consistency moving forward. Of course, these are NOT designed to rehabilitate from injury or treat pain but serve as the framework for healthy runners trying to improve performance and reduce the likelihood of injury. If you have more individualized needs, click here to contact me regarding the Healthy Running Program.

Let’s get started…

15-Minute Core Training Routine for Runners

Click here to download the 15-Minute Core Training Routine for Runners PDF!

15-Minute Mobility Routine for Runners

Click here to download the 15-Minute Mobility Routine for Runners PDF!

Pre-Run Dynamic Warm-Up Routine

Click here to download the Pre-Run Dynamic Warm-Up Routine PDF!

Home Strength Training Routine for Runners: Day 1

Click here to download the Home Strength Training Routine for Runners: Day 1 PDF!

Home Strength Training Routine for Runners: Day 2

Click here to download the Home Strength Training Routine for Runners: Day 2 PDF!

Thank you for taking the time to view and download these resources. Of course, everything covered above is a general recommendation that should fit a variety of situations. It’s always recommended to incorporate an individualized functional movement program to see the best results in a safe and effective way. Click here to learn more about the Healthy Running Program and let’s cut through the noise and uncertainty to get you the results you deserve, guaranteed!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Achilles Tendinopathy: Loading Strategies to Restore Pain-Free Function

April 7, 2020 · by Garrett McLaughlin

| Article written on April 7th, 2020 at 12:37pm | Follow Garrett on Facebook and Instagram |

Achilles tendinopathy is a general term used to signify pain, tenderness, and chronic changes to the tendon. On a regular basis, I see a lot of new running clients who enter the Healthy Running Program that display lingering symptoms which have not been fully addressed to resolve the injury process. Symptoms are most commonly seen at the mid-portion of the tendon, although insertional tendinopathy where the tendon and calcaneus meet is also possible. Pathology is often caused by degeneration as opposed to inflammation, and can be developed even before the onset of symptoms. That’s why a progressive and structured strength training program for runners can be valuable to maintain the integrity of this tissue as an injury prevention strategy.

Click here to connect with Garrett about your achilles pain.

Numerous studies have looked at exercise, therapeutic modalities, soft-tissue therapy, braces and splints, and injections as a way to resolve achilles tendinopathy. Exercise consisting of isometrics, eccentric, eccentric-concentric, and heavy slow resistance loading have been popular and continue to be highly regarded and debated as strategies to address overuse tendon injuries. The debate comes from mixed research showing people who respond favorably while others who may not respond quite as well. However, as a form of conservative management, loading the affected tissue should be a priority early within the rehabilitation process before considering other options.

Let’s define the four types of loading strategies…

Isometric loading is when the calf complex is contracting but the achilles is held in a position where it’s length remains constant. This can vary from shortened, mid-length, or lengthened positions depending on your specific needs and presentation.
Eccentric loading consists of an isolated and slow lengthening of the tissue. Do not confuse this with static stretching, as the calf muscle and achilles tendon are shortened and then actively lengthened through their range of motion. Think of assisting yourself up to the top of a calf raise and then emphasizing a slow and controlled contraction on the way down.
Eccentric-concentric loading consists of actively shortening and lengthening of the tissue. During a calf raise, the achilles and calf are used to actively raise up and lower down. This requires equal parts eccentric and concentric contraction.
Heavy slow resistance (HSR) more replicates a strength training type exercise where a greater degree of load is placed on the tissue. Instead of performing a bodyweight only movement, HSR utilizes external resistance to load the calf raise with a barbell or dumbbells.

With each of these types of loading to directly address the achilles tendon, repetitions, sets, rest periods, duration of movement, duration of time held in the lengthened position, and external load are all factors which need to be considered for the best results. In addition, Alfredson et al recommends stressing the tendon to the point where pain is evoked. Therefore, an aggressive approach that takes into consideration the “24-Hour Rule” might be necessary in resolving overuse tendon injuries.

The “24-Hour Rule” is a general rule of thumb we use to determine the appropriate amount of stress to place on an injured tendon. Basically, you want to stress the achilles tendon in a way that evokes pain but does not exceed a 3/4 out of 10 on the pain scale. If pain continues after you finish the exercise, it should resolve completely within 24-hours. This is an important concept to understand with tendon pain. A certain degree of pain is acceptable and might be needed to elicit the desired response from the tendon. However, if your pain exceeds these parameters then modifying certain variables, such as the exercise, tempo, load, rest period, and position might be warranted.

With all of this talk about pathology of the achilles tendon, it’s important to also understand how running biomechanics can be linked with injury. In research articles by Azevedo et al and McCrory et al, the factors which were shown in runners suffering from achilles tendinopathy compared to a healthy control group were…

Decreased range of knee flexion between the foot strike and midstance phases
Decrease in pre-foot strike muscle activity of the transverse abdominis
Decrease in post-foot strike muscle activity of the rectus femoris and gluteus medius
Muscular weakness of the plantar flexors while eccentrically controlling dorsiflexion
Larger inversion angle at foot strike and increased rate of pronation
High and inflexible arches

Therefore, in addition to incorporating specific exercises to improve the tendon’s ability to tolerate load, modifying running biomechanics is often warranted. If pain is manageable while running and doesn’t last more than 24-hours after, I usually recommend continuing to run or implementing a run/walk interval so running mechanics can be addressed. Despite overloading the tendon being a main reason which contributed to the injury in the first place, resting often leads to less than desirable results unless compensation and disability result from activity.

If you’re interested in scheduling a virtual or in-person running analysis click here to contact me directly.

In the following section, let’s cover a progressive loading protocol that I often use when rehabilitating achilles tendinopathy. Of course, there are multiple ways to load the achilles as shown in the research. But, I often find starting with isometrics and progressing to eccentric-concentric and then heavy slow resistance or plyometrics is reliable since it provides multiple options depending on the response from the tendon. Use the “24-Hour Rule” as your guide to determine where to start and progress as tolerated from there.

Isometric Calf Raise

The Isometric Calf Raise is usually a safe starting point if you are suffering from a reactive achilles tendinopathy or hesitant to load the tendon. What this does is place the tendon under load for a given duration to begin stressing the area very conservatively. The variables that can be modified are duration, position of the ankle, and double leg vs. single leg. Complete this exercise for 2-3 sets of 20-60sec.

Calf Raise

The Calf Raise is the entry point into isotonic achilles loading. Isotonics is a term that refers to the muscle/tendon moving from a shortened to lengthened position. When incorporating this exercise, the variables to take into consideration are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

2-to-1 Calf Raise

The 2-to-1 Calf Raise is used within this progression to segue from bilateral to unilateral loading. Since the achilles needs to withstand a great degree of stress during running and different sporting activities, it’s important to utilize single leg variations to replicate that and introduce a higher degree of load. Simply, raise up on both legs and then isolate the lengthening of the injured achilles tendon with a slow and controlled eccentric contraction. The variables to modify depending on how you respond to this exercise are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

Single Leg Calf Raise

The Single Leg Calf Raise is essential to help resolve an achilles tendinopathy. One big problem I see is that runners stop with Calf Raises or 2-to-1 Calf Raises since pain begins to stabilize allowing them to return to activity. Unfortunately, the absence of pain does not equate to a fully healed tendon and, therefore, more loading with harder variations is recommended. The variables to modify depending on how you respond to this exercise are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

Ankle Hops

With any tendon, the end goal needs to improve it’s ability to store and release energy. If you stop short of achieving this, you will have a situation where the capacity to be loaded has been improved but not with rapid and explosive movements. That’s a main reason why most runners suffer from recurrent tendon issues year after year. Ankle Hops is a very simple and important low level plyometric movement. Essentially, it is an explosive Calf Raise that improves the elasticity and shock absorption capability of the tendon and calf complex. Complete 2-3 sets of 5-10 repetitions while increasing intensity.

Now that you have a better understanding about achilles tendinopathy with different exercises to address the injury, it’s important to start simple and determine your starting point. Reflecting back on the “24-Hour Rule,” try to find the most challenging exercise above which creates a mild degree of pain but resolves within 24-hours. Continue to progress in terms of exercise, sets, repetitions, tempo, and range of motion, while being mindful of how you respond.

I hope this article has helped you better understand achilles tendinopathy, as well as recommended strategies to reduce pain and increase function. As always, it’s important to consult with a trained healthcare professional to be properly diagnosed and understand the underlying factors which may be contributing to your injury. Please take a second to click here so we can create a structured plan to resolve your achilles pain once and for all.

By: Garrett Mclaughlin, MS, ATC, CSCS, ART

Sources:

Home Strength Training Routine for Runners: Day 1

March 30, 2020 · by Garrett McLaughlin

| Article written on March 29th, 2020 at 06:28pm | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March or Marching
Pop & Float or Skipping
Line Hops: Double Leg Lateral
Vertical Jump & Stick
Medial to Lateral Jumps

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

Split Squat
Eccentric Push-Up or Push-Up
Hip Bridge or Hip Bridge Marching

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg strength & balance, upper body strength, and a hip/core combo. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

Step Up or Continuous Step Up
Dips with Knees Bent or Dips with Knees Straight
Modified Lateral Elbow Stabilization or Lateral Elbow Stabilization

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, posture, and core strength. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #3 exercises includes:

Lateral Squat or Alternating Lateral Lunges
Bent Over TYI’s
Front Plank or Body Saw

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

Wall Pec Stretch
1/2 Kneeling Hip Flexor Stretch
Spiderman Lunge with Rotation
Rocking Pigeon Stretch
Downward Dog
Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 1 home strength training routine. Click here to view the day 2 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

By: Garrett Mclaughlin, MS, ATC, CSCS, ART

How to Utilize Strength Training to Improve Bone Health

March 25, 2020 · by Garrett McLaughlin

| Article written on March 24th, 2020 at 12:35pm | Follow Garrett on Facebook and Instagram |

Preserving optimal levels of bone mass is important as we age. Did you know that approximately 52% of American adults over the age of 50 have low bone mass at the femoral neck or lumbar spine?

Part of the difficulty lies in the fact that the majority of peak bone mass is accrued before 18 years of age in females and 20 years of age in males. Therefore, if we don’t take the necessary steps early in life to be active and/or follow a proper nutrition plan, we could potentially set ourselves up for bone related issues later in life.

According to the National Osteoporosis Foundation, approximately 10 million American adults, 8 million of which are women, have osteoporosis. Another 35 million have insufficient bone mass or osteopenia. Adults who do not incorporate regular strength training may experience a 1% to 3% decline in bone mineral density every year. Research studies show that significant increases in bone mineral density can be achieved after 4 to 24 months of resistance training. However, termination of strength training is likely to lead to a reversal in gains.

Need help improving bone mass or recovering from a bone stress injury? Click here to speak with Garrett about individualized strategies that can help you.

Over the years, I have worked with countless people who suffer from osteopenia, osteoporosis, and bone stress injury. Despite being caused by very different factors, all of these can and should be addressed with a structured and progressive strength training program. Strength training and proper loading have been shown to maintain/stimulate bone growth and prevent future decline in bone mineral density. Along with other nutritional and lifestyle factors, a daily dose of exercise can be a worthwhile strategy in promoting overall bone health.

Before we go on, let’s define the terms osteoporosis, osteopenia, and bone stress injury so we are all crystal clear on what this article is describing…

Osteopenia is a mild thinning of the bone mass where formation of new bone is not sufficient to offset normal bone loss. Not as severe as osteoporosis.

Osteoporosis literally means porous bone and is a disease in which density and quality of bones are reduced. Osteoporosis carries a greater risk of fracture.

Bone Stress Injury refers to a phenomenon in which bones cannot tolerate repeated mechanical loads, resulting in structural fatigue, local bone pain, and tenderness.

Since I work predominantly with runners in the Healthy Running Program, I’d like to use this article to speak directly to those who have a bone related disorder, previous history of a bone stress injury, or a combination of both. With the repetitive, sub-maximal nature of running, bone stress injuries are not uncommon and have been shown to comprise approximately 30% of all running-related injuries. This means a proactive approach and understanding of one’s medical history are important to reduce the likelihood of enduring a bone stress injury with the demands of running.

Like I mentioned previously, strength training and progressive loading are proven strategies to prevent the decline of bone mineral density, increase overall bone mass, and rehabilitate from a bone stress injury. Doing so under the supervision of a trained healthcare professional is important. That’s because these programs should be individualized to your needs and progressed at a proper rate over time.

Research shows that a minimum of 6-8 months are needed to see measurable results in bone mass. This is largely in part to one remodeling cycle of bone resorption, formation, and mineralization which takes 3-4 months to complete. Therefore, depending on your need to improve bone health, patience and consistency are necessary factors for success.

Strength training and weight-bearing activities specifically have been shown to provide beneficial effects on bone health. Not only does it increase or prevent the decline of bone mineral density as we age, but it also improves strength, balance, and coordination to reduce to the risk of falls which may contribute to fracture.

In order to achieve maximum benefits with strength training, the program must…

Include dynamic movements over static
Achieve adequate strain intensity
Consist of discrete and intermittent bouts
Include variable loading patterns
Be supported by optimal nutrition
Emphasize adequate intake of calcium and vitamin D

Since strength training is such a vast and complex topic, let’s get more specific and explore two of the most impactful exercises when addressing bone health. These exercises include the squat and deadlift.

The squat and deadlift are staples within the strength training world and for good reason. That’s because they create an axial/compressive load on the musculoskeletal system, can be loaded quite easily with a dumbbell, kettlebell, and/or barbell, and have numerous variations to stress the body in a variety of ways. Like I mentioned above with the requirements to achieve maximum benefit, the squat and deadlift check all of the boxes.

Of course, when suffering from injury or bone related disorder, form and technique become a priority to stimulate the bone in the correct way without creating injury. In the following videos, let’s cover a basic squat and deadlift progression so you understand proper form and how to progress these movements over time to see the best results possible.

Progression #1: Squat

The squat is a foundational knee dominant movement that you’ll commonly see in the gym and also throughout your daily routine. Whether you are lifting weights or getting up and down from a chair, this movement is essential and can be used as an exercise to improve bone density. When using the squat to improve bone mineral density, form and patience should take precedence over load. Once you are proficient with performing the exercise properly, increasing load by adding resistance or progressing to a harder variation will be important and necessary to stress the body enough for a positive change in bone density. This video demonstration will walk you through (3) different variations of the squat to see the best results.

Begin with 2-3 sets of 8-12 repetitions and progress to 4-8 repetitions over time with a heavier resistance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Progression #2: Deadlift

The deadlift is a foundational hip dominant movement that you’ll commonly see in the gym and also throughout your daily routine. Whether you are lifting weights or picking up a box from a floor, this movement is essential and can be used as an exercise to improve bone density. When using the deadlift to improve bone mineral density, form and patience should take precedence over load. Once you are proficient with performing the exercise properly, increasing load by adding resistance or progressing to a harder variation will be important and necessary to stress the body enough for a positive change in bone density. This video demonstration will walk you through (3) different variations of the deadlift to see the best results.

Begin with 2-3 sets of 8-12 repetitions and progress to 4-8 repetitions over time with a heavier resistance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Thank you for taking the time to read this article on ‘How to Utilize Strength Training to Improve Bone Health.’ The key thing to remember is that regardless of your situation there are a multitude of factors that go into improving bone health. In terms of exercise, weight-bearing activities and the strength training exercises shared in this article can be helpful in the rehabilitation and prevention of a bone related disorder and/or bone stress injury. However, your best defense is creating good exercise, nutritional, and lifestyle habits early in life to lay a solid foundation of bone mass for later on in adulthood.

If you or someone you know is struggling with a bone related disorder or bone stress injury, click here to schedule your free consultation. Garrett is an athletic trainer and functional movement expert that can you help you implement an individualized program to improve bone health and reduce your risk of bone stress injury.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Sources:

Basic Plyometrics to Improve Bone Health

March 19, 2020 · by Garrett McLaughlin

| Article written on March 19th, 2020 at 5:41pm | Follow Garrett on Facebook and Instagram |

Preserving optimal levels of bone mass is important as we age. Did you know that approximately 52% of American adults over the age of 50 have low bone mass at the femoral neck or lumbar spine?

Part of the difficulty lies in the fact that the majority of peak bone mass is accrued before 18 years of age in females and 20 years of age in males. Therefore, if we don’t take the necessary steps early in life to be active and/or follow a proper nutrition plan, we could potentially set ourselves up for bone related issues later in life.

Over the years, I have worked with countless people who suffer from osteopenia, osteoporosis, and bone stress injury. Despite being caused by very different factors, all of these can and should be addressed with a structured and progressive exercise program. Exercise and proper loading have been shown to maintain/stimulate bone growth and prevent future decline in bone mineral density. Along with other nutritional and lifestyle factors, a daily dose of exercise can be a worthwhile strategy in promoting overall bone health.

Need help improving bone mass or recovering from a bone stress injury? Click here to speak with Garrett about individualized strategies that can help you.

Before we go on, let’s define the terms osteoporosis, osteopenia, and bone stress injury so we are all crystal clear on what this article is describing…

Osteopenia is a mild thinning of the bone mass where formation of new bone is not sufficient to offset normal bone loss. Not as severe as osteoporosis.

Osteoporosis literally means porous bone and is a disease in which density and quality of bones are reduced. Osteoporosis carries a greater risk of fracture.

Bone Stress Injury refers to a phenomenon in which bones cannot tolerate repeated mechanical loads, resulting in structural fatigue, local bone pain, and tenderness.

Since I work predominantly with runners in the Healthy Running Program, I’d like to use this article to speak directly to those who have a bone related disorder, previous history of a bone stress injury, or a combination of both. With the repetitive, sub-maximal nature of running, bone stress injuries are not uncommon and have been shown to comprise approximately 30% of all running-related injuries. This means a proactive approach and understanding of one’s medical history are important to reduce the likelihood of enduring a bone stress injury with the demands of running.

In long distance runners, approximately 50% of bone stress injuries occur in the tibia alone, while other common injury sites are the femur, fibula, calcaneus, and metatarsal bones. This is highly dependent on a combination of factors, including individual weight-bearing patterns and running biomechanics. Since the majority of long distance runners, compared to short distance runners, strike with a rear foot (heel) pattern, this places greater load on the long bones such as the tibia and femur.

Bone stress injury can be classified by location into two categories, including low-risk and high-risk. These are outlined in the following table…

Aside from running biomechanics, weight-bearing patterns, and increasing your intensity or duration too rapidly, there are several risk factors for bone stress injury which must be taken into consideration. These include…

Living a sedentary lifestyle
Genetics- white females are at the highest risk of bone disorders compared to African American females and males
Drug usage, including: antacids, steroids, and antidepressants
Lack of calcium, vitamin D, and other nutritional considerations
A history of previous fractures and low bone mineral density
Bone characteristics including a thinner cortex
Female athlete triad and interrelationship of energy availability, menstrual function, and bone mineral density
Hormonal imbalance
Biomechanical factors, including: leg length discrepancy, small calf circumference, pes cavus and pes planus, vertical loading rates, peak hip adduction, and rear foot eversion
Sport, training changes, terrain/running surface, inadequate recovery time, inappropriate or sudden change in footwear

Like I mentioned previously, exercise and a progressive loading program are proven strategies to prevent the decline of bone mineral density, increase overall bone mass, and rehabilitate from a bone stress injury. Doing so under the supervision of a trained healthcare professional is important. That’s because these programs should be individualized to your needs and progressed at a proper rate over time.

Research shows that a minimum of 6-8 months are needed to see measurable results in bone mass. This is largely in part to one remodeling cycle of bone resorption, formation, and mineralization which takes 3-4 months to complete. Therefore, depending on your need to improve bone health, patience and consistency are necessary factors for success.

Exercise, and weight-bearing activities specifically, has been shown to provide beneficial effects on bone health. Not only does it increase or prevent the decline of bone mineral density as we age, but it also improves strength, balance, and coordination to reduce to the risk of falls which may contribute to fracture.

In order to achieve maximum benefits with exercise, the program must…

Include dynamic movements over static
Achieve adequate strain intensity
Consist of discrete and intermittent bouts
Include variable loading patterns
Be supported by optimal nutrition
Emphasize adequate intake of calcium and vitamin D

Plyometrics is a form of exercise that contains higher magnitude jumping, hopping, and landing-type movements which can be helpful in optimizing bone health. This should only be considered when progressed to properly following lower impact weight-bearing exercises and deemed safe by a healthcare professional following a bone stress injury. From a preventive standpoint, I recommend plyometrics to all of my asymptomatic running clients in healthy doses to properly stimulate the skeletal system.

Why plyometrics may be better than other weight-bearing movements is because they are higher intensity with a larger magnitude and rate of loading. This greatly increases ground reaction forces and stress on the bones to stimulate positive changes in bone mineral density. Also, they can range in difficulty and intensity, and require little equipment and minimal time.

Where do you begin? In the following, I outline 5 of my favorite plyometric drills to optimize bone health. These are simple hopping drills that require no equipment and can be completed in any setting. The important thing is they are progressive in nature and also take into consideration variable loading patterns and intermittent bouts.

Plyometric Drill #1: Ankle Hops

Ankle Hops are an entry level plyometric drill that teaches runners how to properly store and release energy at the lower leg. Since tibial and other lower leg bone stress injuries are prominent in the sport of running, this drill begins increasing load directly in that area while paving the way for more complex movements.

Begin with 2 sets of 5-10 repetitions and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #2: Line Hops: Double Leg Lateral

Double Leg Lateral Line Hops are a nice progression from Ankle Hops that start to introduce a load in the frontal plane (lateral). Running is a very predictable and repetitive movement pattern and, therefore, lateral and rotational movements can help provide variability to stimulate a positive response to the skeletal system.

Begin with 2 sets of 5-10 repetitions in each direction and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity or distance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #3: Line Hops: Single Leg Lateral

Single Leg Lateral Line Hops is an important progression from the double leg hopping drills I shared previously. As much as we can increase intensity by performing more repetitions, more distance on each hop, or a faster speed, progressing from double leg to single leg is necessary. Running is an exclusively single leg sport, therefore, implementing plyometrics on a single leg will not only provide a greater load on the skeletal system but better replicates the demands of running.

Begin with 2 sets of 5-10 repetitions in each direction and on each limb and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity or distance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #4: 4-Square Single Leg Hops with Stick

The 4-Square Single Leg Hops with Stick continues to increase load on a single leg while adding more variability to these plyometric drills. Since bone needs dynamic and variable movement patterns to continue stimulating growth, this drill is a nice progression when ready. Due to the added complexity of this drill, I recommend emphasizing a “stick” landing each time. This will improve control and stability to be challenged further in the next progression.

Begin with 2 sets of 2-4 complete rotations in each direction and on each limb and progress to 4 sets of 2-4 complete rotations over time with a greater degree of intensity or jump height. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #5: 4-Square Single Leg Hops

The final plyometric drill in this progression is the 4-Square Single Leg Hops. Similar to the last drill, it require multi-directional hopping to provide variability and several ways to increase intensity. Start simple by mastering the drill in a small space. Once proficient, you can increase the distance of each jump, height of each jump, or overall speed going through the square.

Begin with 2 sets of 2-4 complete rotations in each direction and on each limb and progress to 4 sets of 2-4 complete rotations over time with a greater degree of intensity or jump height. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Thank you for taking the time to read this article on ‘Basic Plyometrics to Improve Bone Health.’ The key thing to remember is that regardless of your situation there are a multitude of factors that go into improving bone health. In terms of exercise, weight-bearing activities and the plyometric drills shared in this article can be helpful in the rehabilitation and prevention of a bone related disorder and/or bone stress injury. However, your best defense is creating good exercise, nutritional, and lifestyle habits early in life to lay a solid foundation of bone mass for later on in adulthood.

If you or someone you know is struggling with a bone related disorder or bone stress injury, click here to schedule your free consultation. Garrett is an athletic trainer and functional movement expert that can you help you implement an individualized program to improve bone health and reduce your risk of bone stress injury.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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