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Book Review: Injury-Free Running

By Dr. Michael Cerami

I firmly believe that if a runner is injured, they should try and solve their problem on their own before consulting a physician. That’s what I would do. Now there’s an awesome new resource to help all runners to prevent and also self-treat injuries.

Injury Free Running Michaud

The book has its foundation based on the “Human Locomotion” textbook we use in the office written by the same author. While the original textbook was written for professionals, this book can be read cover to cover or used just when needed by any runner. In the first chapter, the author does a great job of explaining anatomical terms and showing all the muscles involved in movement. It provides a wonderful foundation for anyone who wants to better understand how their body works.

Chapters 2 and 3 discuss the evolution of running as well as the biomechanics. All of the information and research is very current but may challenge some of our belief system (i.e. Born To Run converts). Whatever your thoughts, I promise you’ll enjoy the fascinating description of how we evolved to stand upright, get a bigger brain and started to run.

Chapters 4 and 5 get into how to prevent injuries with some self-assessment as well as stretching exercises including measuring and adjusting stride length, and understanding what your hips and glutes are doing. Topics discussed are; Arch height, Limb Length Discrepancy, Flexibility and Strength Training. Most importantly though is the Neuromotor control section (page 110) where the author talks about muscles that have shut down. This section is especially important to me because we now are able to fix those issues in the office with AMIT (Advanced Muscle Integration technique).

Chapter 6 is all about choosing the correct running shoe and covers everything from Minimalistic shoes to over cushioning.

The final chapter is the part you’ve been looking for; Self treatment protocols for everything from Achilles Tendinitis, Plantar Fasciitis and Piriformis syndrome to Hamstring strains. This chapter contains tons of great rehab and movement exercises for solving almost any running problem. (As a side note, we are working with The Salt Lake Running Company to develop some monthly classes designed to teach runners how to self treat each of these problems using the book as a reference source. If you like this idea please let the store know via their Facebook page.)

My overall impression of this book is A+ for 5 reasons:
• It’s not the same old (R.I.C.E.) rehashed approach to treating injuries that takes too long.
• It’s written by a sports Chiropractor that has extensive hands on training treating elite runners.
• It provides the client with a clear and specific understanding of how things work and what to do.
• It will save you time and money doing research in your self-care program.
• You’ll be a lot smarter about your running and extend your career ☺

At Utah Sports and Wellness we want our clients to try self-treatment options before making an appointment with us. This book is a tremendous resource for all runners.

Dr. Michael Cerami owns Utah Sports and Wellness and has been a competitive triathlete for over 19 years. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com

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