FOR RUNNERS VOL. 2 The Ultimate 6 Performance Enhancement Points for Runners: Efficient biomechanics will increase a runner s ability to perform. By manipulating the six key areas of the body that influence biomechanics the most, our tools enable you to achieve structural integrity. This creates the platform for increased flexibility and maintaining performance.
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PERFORMANCE ENHANCEMENT AREAS FOR RUNNERS The Ultimate 6 Performance Enhancement Points By manipulating these six key areas, your body can achieve structural integrity. This promotes optimal performance and healthy soft tissue. Soleus Quadriceps Psoas Piriformis Pectorals Thoracic Spine 2
AN INTRODUCTION TO BIOMECHANICS Chances are you have this book because you want to learn more about self-massage and muscular maintenance. You re taking a step in the right direction by empowering yourself with education. This book concentrates on the areas of the body that most influence the biomechanics of running. We hope that you will use this opportunity to learn more about your body and to become a smarter runner. The information contained within this book will allow you to get an understanding of what our products do in relation to running. This guide concentrates on the areas of the body that most influence the biomechanics of running. These key areas also happen to be common injury areas for runners. As a runner your objective is to keep your foot on the ground for the least amount of time. The more contact you have, the more impact the body takes. By creating elasticity within specified areas, we are going to help the body s propulsion while also enhancing structural integrity. The Biomechanical Chain Reaction We begin with the foot because, no matter what, the foot is the first and last thing to hit the ground throughout the day. The way the foot hits the ground is the beginning of a biomechanical chain reaction that affects the rest of the body. Once the foot becomes rigid or loses its natural range of motion, you can manipulate the soleus (area 1), which will help maintain flexibility and allow for a more natural foot strike. If this is not addressed, the knee can be compromised, putting a greater demand on the quad and IT band (area 2). 3
AN INTRODUCTION TO BIOMECHANICS - CONTINUED Lack of flexibility can inhibit range of motion, leading to an anterior pelvic tilt. As this occurs, the psoas (area 3) is affected since it is the muscle that connects in your groin and in the middle of your back. Compression in the lower back region is increased along with additional pelvic tilting - leaving the upper torso positioned slightly in front of the pelvis. The piriformis (area 4) is then forced to work harder because of the body s lack of structural integrity and the loss of strength within the quad/ IT band region. The pectoral muscles (area 5) are also affected due to the body s natural reaction to rotate the shoulders forward when the torso is positioned slightly in front of the pelvis. Maintaining flexibility in this region allows the shoulders to rotate back naturally, and the arms to swing freely. The muscles in the thoracic spine (area 6) region assist in scapular and torso retraction, rotation, and stabilization. When these muscles are tight, the runner s diaphragm is compressed and it s ability to expand is compromised greatly. The sequence of events described above illustrates why addressing the entire biomechanical chain, not just one problem area, is important. By performing the manipulations outlined here, you will see for yourself that working these six areas will enhance your running experience and alleviate pain associated with running. 4
BASICS FOR USE OF TRIGGER POINT TOOLS MYOFASCIAL COMPRESSION TECHNIQUES (MCT) FASCIA MUSCLE BLOOD FLOW SKIN COMPRESSION OXYGEN BONE Remember: It s not how hard you push; it s how deep you breathe. If you don t breathe deeply, the products will not be as effective. You must keep the muscle group relaxed while performing the manipulation. After a manipulation, get up and walk around in order to circulate blood to the area that was just worked. The blood flow and the oxygen from your deep breathing combine to create the elasticity in your muscles. For best results, perform manipulations before and after training, as well as within an hour and a half before going to bed. 5
SOLEUS MANIPULATION Soleus: Origin: superior tibia and fibula Insertion: calcaneus by way of the Achilles tendon Action: plantarflexion of the foot The objective: Target and massage adhesions and trigger points while maintaining elasticity in the soleus region. By doing this, you may maintain neutral range of motion in the foot and ankle, reducing the amount of time the foot stays on the ground. You need: TP FootBaller TM tool (FootBaller) TP Baller Block TM tool (Baller Block) 6
SOLEUS MANIPULATION A. SET UP - PLACEMENT C. MCT - ACTION To start: Place the Baller Block in front of you. Rest the FootBaller on the far edge of the block. B. MCT - BODY POSITION Place outstretched leg on the FootBaller. FootBaller should rest approximately 1 inch (2-3 cm) below the meaty part of the calf. This spot can be 2-3 inches (5-7 cm) above the ankle. Foot Circles Rotate working foot at the ankle joint. The movement is slow and passive. Calf muscle remains relaxed during rotation. MCT - Bent Knee Position Sit with hands behind the body for support. Place non-working foot on the shin, directly above FootBaller for added compression. MCT - Extended Leg Position Slide bent leg out and cross legs at the ankle. Do not lift to reposition, maintain constant compression. Knee Bends Slightly bend working leg at the knee, allowing FootBaller to roll back. FootBaller rolls approximately 1 inch. Keep working leg completely relaxed. 7
SOLEUS MANIPULATION D. MCT PROGRAMMING - PROCESS FOOT CIRCLES - LEFT FOOT CIRCLES - RIGHT KNEE BENDS Deep breath, release. Deep breath, release. Deep breath, release. Two passive rotations. Two passive rotations. Slide top foot out. Bend working knee slightly. 3 E. MCT PROGRAMMING - PASSES FIRST PASS- 0 0 SECOND PASS- INTERNAL THIRD PASS- EXTERNAL Target posterior area of soleus. Target medial area of soleus. Target lateral area of soleus. 8
QUADRICEPS/IT BAND MANIPULATION Rectus Femoris: Origin: anterior inferior iliac spine Insertion: patella and tibial tuberosity by way of the patellar ligament Action: knee extension, hip flexion and eversion Vastus Lateralis: Origin: intertrochanteric line, greater trochanter, linea aspera Insertion: patella and through the patellar ligament into the tibial tuberosity Action: knee extension, knee stabilization The objective: Target and massage adhesions and trigger points while maintaining elasticity in the quad muscles. Proper flexibility in the quads will allow the pelvis to maintain a more neutral position, allowing for structural integrity in the surrounding muscle groups. You need: QuadBaller TM tool (QuadBaller) 9
QUADRICEPS/IT BAND MANIPULATION A. SET UP - PLACEMENT C. MCT - ACTION Roll Up 1, Down 1/2 Process is incremental movement of 1 inch then 1/2 an inch in opposite direction. To start: Kneel on mat and position QuadBaller above knee. B. MCT - BODY POSITION Bring body down into a plank position as QuadBaller remains above kneecap. Bend non-working knee to side, below hip level. Keep working leg straight. Cross Friction Pause rolling muscle. Shift leg side to side on QuadBaller. Knee Bend Bend working knee passively, no higher than 45 degrees. MCT - QuadBaller G I Joe Plank Position Keep core engaged through process. Reposition elbows and non working knee when necessary. Apply pressure as tolerated. If you find that there is a highly sensitive area, reduce the amount of pressure, stay on that spot, and breathe through the sensitivity. 10
QUADRICEPS/IT BAND MANIPULATION D. MCT PROGRAMMING - PROCESS ROLL UP 1, DOWN 1 / 2 Incrementally progress through length of muscle. 4 E. MCT PROGRAMMING - PASSES CROSS FRICTIONS Shift leg side to side across QuadBaller. KNEE BENDS Raise working leg in to a 45 degree bend. FIRST PROCESS- UP QUAD Target: Rectus Femoris SECOND PROCESS- DOWN QUAD Target: Vastus Lateralis THIRD PROCESS- UP IT BAND Target: IT Band 11
PSOAS MANIPULATION Psoas: Origin: T12-L5 Insertion: lesser trochanter of femur via iliopsoas tendon Action: hip flexion and external rotation, lateral flexion of vertebral column The objective: To target and massage adhesions and trigger points while maintaining elasticity in the psoas muscle. The psoas muscle connects the front of the body to the mid-back and can decrease flexibility in the torso when compromised. By massaging this area, we are going to redefine flexibility, torso rotation and movement patterns creating the platform for a structurally sound performance. You need: TP Massage Ball TM tool ( TP Massage Ball) 12
PSOAS MANIPULATION A. SET UP - PLACEMENT Tissue Prep Pre-Roll: Roll the TP Massage Ball around the belly button to stimulate circulation through abdominal region. B. MCT - BODY POSITION Place Ball: Lie facedown on a hard, level surface. Position TP Massage Ball just off to side of the belly button. With feet outstretched, relax arms in front of you with a slight bend at the elbows. C. MCT - ACTION Lift into Cobra Take a deep nasal breath then release. Elevate torso slightly. Deep breath, release and return to flat starting position. Lift into Cobra Plant Forearms Pull Forward Pull torso into traction on TP Massage Ball. Body does not move, pull only to lengthens torso. Keep core relaxed as area is lengthened. MCT - Relaxed Position Engage the Parasympathetic Nervous System by taking deep, slow breaths in prior to each progressive movement. Lift into Cobra Plant Forearms Pull Forward Lift Leg on Working Side Build deeper traction by lifting leg on working side of body. 13
PSOAS MANIPULATION D. MCT PROGRAMMING- PROCESS LIFT TORSO 2 E. MCT PROGRAMMING - PASSES LIFT TORSO PLANT FOREARMS PULL FORWARD 2 LIFT TORSO PLANT FOREARMS PULL FORWARD LIFT LEG 14
PIRIFORMIS MANIPULATION Piriformis Origin: sacrum Insertion: greater trochanter of femur Action: external hip rotation, hip extension, hip abduction, stabilizes hip joint The objective: To target and massage adhesions and trigger points while maintaining elasticity in the glute muscle. By massaging this region, we are going to allow for increased flexibility and maintain muscular movement patterns within the hips, allowing for an optimal stride while running. You need: TP Massage Ball TM tool ( TP Massage Ball ) 15
PIRIFORMIS MANIPULATION A. SET UP - PLACEMENT B. MCT - BODY POSITION To Start: Bend knee on working side toward chest. Extend opposite leg. C. MCT - ACTION Place Ball: Push TP Massage Ball into the piriformis area. Place hands behind hips for support. Switch Stance: Extend leg on working side out, bend opposite leg to chest. Lean into the TP Massage Ball slightly. MCT - Bent Knee Position Programming starts with working leg extended. TP Massage Ball remains in back pocket area. Shift onto ball slightly, do not elevate the hips. External Leg Rotation Lift and externally rotate leg on working side through range of motion. Foot follows the knee. Bring leg down to start position. Clam Shell Out Bend working leg and plant next to opposite foot. Allow the knee to fall out to the side toward the ground. Bring knee back to starting position. Clam Shell In Slightly reposition opposite leg. Lean into TP Massage Ball. Bend working knee inward past midline of body. Return to starting position. Pivot Pivot body on TP Massage Ball in passive circular motion. Move muscle and ball at the same time. Do not lift body during process. 16
PIRIFORMIS MANIPULATION D. MCT PROGRAMMING - PROCESS 4 2 2 2 2 EXTERNAL CLAM SHELL CLAM SHELL PIVOT LEFT PIVOT RIGHT LEG ROTATIONS. OUT IN Lift and rotate leg. Allow knee fall out to Move knee inward. Passive circular motion. Passive circular side. motion. 2 E. MCT PROGRAMMING - PASSES * Back pocket placement view. 17
PECTORALES MANIPULATION Pectoralis Major: Origin: clavicle, sternum, cartilage of ribs one to six Insertion: humerus via tendon Action: arm fexion, adduction, Internal rotation Pectoralis Minor: Origin: Third, fourth, and fifth ribs Insertion: coracoid process of scapula Action: scapular protraction and stabilization The objective: To target and massage adhesions and trigger points while maintaining elasticity in the pectoral muscle. The result is that the shoulder rotates back naturally allowing the arm to thrust forward rather than across the body. By massaging the muscles within the upper back region, we are going to maintain flexibility in the torso allowing for structural integrity within the muscles. By doing so, we are going to maintain optimal breathing for running. You need: TP Massage Ball TM tool (TP Massage Ball) Optional: TP Baller Block TM tool (Baller Block) 18
PECTORALES MANIPULATION A. SET UP - PLACEMENT C. MCT - ACTION To Start: Outreach the left arm, put a soft bend in the elbow. B. MCT - BODY POSITION Bring the palm in toward the chest. Place the TP Massage Ball in the palm then stack the opposite hand on top. Pivot Keep elbows elevated for proper leverage. Build compression into area, move muscle and ball together. MCT - Standing Position Stand straight with torso elevated. Each movement is separate, pause and breathe between each movement. MCT - Additional Leverage Option For additional compression, place Baller Block between hands and TP Massage Ball. Perform 2, 2 programming for 4 passes. Pull Maintaining compression into muscle, pull muscle and ball down slightly toward armpit. TP Massage Ball should not move across muscle more than 1 inch. Return to starting area after each pull. 19
PECTORALES MANIPULATION D. MCT PROGRAMMING - PROCESS PIVOTS Motion elbows up and down to build compression. 4 E. MCT PROGRAMMING - PASSES PULLS Pull down towards armpit. FIRST- FOURTH PASS- Remain in the same area. 20
THORACIC SPINE MANIPULATION Lower Trapezius: Origin: spinous process T6- T12 Insertion: spine of scapula Action: scapular elevation and stabilization Rhomboids: Origin: spinous process C7- T5 Insertion: medial border of scapula Action: stabilizes the scapula, scapular protraction and retraction, and upward and downward rotation The objective: To promote proper functioning of these muscles and contribute to the body s ability for movement, range of motion, and breathing. When these muscles are tight, the chest s ability to expand is compromised greatly. By performing this manipulation, the torso s transverse movement, range of motion, and breathing capacity can be maintained. You need: 2 TP Massage Ball TM tools ( TP Massage Ball ) TP Baller Block TM tool (Baller Block) TP2 Ball Sleeve TM tool (TP2 Ball Sleeve) 21
THORACIC SPINE MANIPULATION A. SET UP - PLACEMENT C. MCT - ACTION Arm Reach Raise the hips. Extend arms up. Secure TP2 Ball: Place 2 TP Massage Balls into TP2 Ball sleeve and fasten tightly. B. MCT - BODY POSITION To Start: Lie back onto mat with knees bent, secure the Baller Block behind the head. Apply pressure as tolerated. If you find that there is a highly sensitive area, reduce the amount of pressure, stay on that spot, and breathe through the sensitivity. Lift the torso and place the TP2 Ball in the mid back region. Optimal area is directly in line with sternum, contacting the T4-T6 vertebrae. MCT - Supine Traction Position Begin by folding arms across chest. Perform deep nasal breaths between each motion to relax body into compression. Photos display optional pelvic elevation for addional compression. If stimulation is too acute, keep pelvis on mat. External Arm Rotation Externally rotate arms and pause. Internal Arm Rotation / Pivot Internally rotate arms and hug the body. Pivot by slightly rotating torso on TP2 Ball. Return to start position. 22
THORACIC SPINE MANIPULATION D. MCT PROGRAMMING - PROCESS EXTEND ARMS EXTERNAL ARM ROTATION 4 E. MCT PROGRAMMING - PASSES ARMS IN ACROSS BODY 2 PIVOT BODY EXTEND ARMS ***Hips raise, intended for added compression, is an option many users may not require. If compression area is sensitive, perform programming with hips resting on mat. 23
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