Guides

Foam Roller

A Guide to the Foam Roller

We at SMI have found that the foam roller should be an integral part of every athlete’s daily routine. Regular use of the roller can be beneficial for enhancing performance, preventing injuries, and expediting injury recovery.

Download PDF – 335k Injury Prevention for Runners

Injury Prevention for Runners

Stretching and strengthening exercises to help correct imbalances which can develop among different muscle groups. If these imbalances persist, the stress on particular areas of the body may result in injury.

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Core Strength Guide

It is imperative for every athlete to have a strong core. The muscles that make up the core help to prevent excessive movement of the pelvis. An unstable pelvis will put unnecessary strain on many of the body’s structures.

Download PDF – 324k Injury Prevention for Triathletes

Injury Prevention for Triathletes

The body circuit is specifically designed for distance runners. The program has been broken down into four 4-week phases. The most effective way to utilize this program is to begin the first phase 4 months before your goal event.

Download PDF – 484k A Guide to the Slant

A Guide to the Slant for greater calf flexibility

Stretching exercises to help to corrent imbalances which can develop below the knee. If these imbalances are allowed to persist they may place undue stress on particular areas of the lower leg which may ultimately result in injury.

Download PDF – 87k Calf/Achilles Tendon Strengthening

Calf/Achilles Tendon Strengthening

These exercises are specifically designed to strengthen the calf/achilles complex and prepare it for the stresses it must withstand during running.

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Plantar Fascia Pain

When plantar problems are left untreated and become chronic, the plantar fascia starts to degenerate. This complicates the problem and may severely prolong the recovery and rehab process.

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IT Band Syndrome

IT Band syndrome is most commonly seen in runners, hikers and walkers. Occasionally, a cyclist can develop ITBS but this is usually related to bike fit.

Download PDF – 648KB Patella Femoral Pain Syndrome

Patella Femoral Pain Syndrome

Approximately one in four people will experience patellofemoral pain (PFP) at some point during their lifetime. It is the most common form of knee pain.

Download PDF – 504KB Achilles Tendinopathy

Achilles Tendinopathy

The Achilles Tendon is a long tendon that is formed proximally by the junction of the soleus and the gastrocnemius muscles and inserts distally at the heel bone (calcaneus).

Download PDF – 598KB High Hamstring Tendinopathy

High Hamstring Tendinopathy

High hamstring tendinopathy (HHT) is a relatively uncommon injury. It generally afflicts runners and athletes participating in sports that involve kicking or quick changes of speed and direction, such as football, soccer and rugby.

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