I love reading research. But sometimes there’s a lot of stuff you have to trudge through to get to the clinical applications. That’s why I really enjoy reading blog posts and e-books, by other clinicians, because they provide clinical applications and summaries of various bodies of research.
I’m starting a sort of ‘product review’ series that I hope to keep up on a weekly basis. I want to review various physical therapy products and e-books in hopes of building relationships and learning. But I also have no intention of being a sycophant. You see product reviews regularly online where it is beyond obvious that the author of the post wants the owner of the product to like them. And they only have terribly positive things to say about it.
With that in mind, I’m stealing this blog series title from one of my favorite Youtube Channels, Beyond the Trailer, called “Best and Worst of…” That’s a movie/comic book review channel so I wouldn’t go there looking to get advice on running form or injury prevention.
Things I liked
- It was $5.55 which was nice since, even though I’m a PT, I don’t have my license yet. I’m still basically a grad student for another couple months.
- “The majority of running injuries happen simply because running is putting more load on tissues than it can cope with. It’s all about balance between what your body can manage and what we ask it to do.”
- How he explains a ‘reactive response’ as being the body’s way of reacting to excessive load instead of actual tissue damage
- I like how he provided appropriate caveats for increasing one’s mileage by more than 10% per week
- I like his step up, step back philosophy about increasing mileage. It involves increasing mileage by about 10% each week for 3-4 weeks and then having a rest week with a 10-20% decrease in mileage.
- He gives several direct risk factors for developing a running injury- previous injury, BMI over 30, being a new runner
- Recommendation of training at 80% low intensity and 20% high intensity (mirrored by elite endurance athletes in the UK)
- Provided resources for determining training intensity- I really like the MacMillan Calculator as well
- “Improving strength with exercises helps your body absorb load, reducing stress on joints, tendon, bone, and other tissues.”
- He provides several exercises for general injury prevention. I don’t want to disclose too much since this is a product he’s selling. But one that I had not seen before involves a side-lying hip abduction exercise while pressing an exercise ball against a wall as you raise your leg
Things I didn’t like
- I try not to be a research nerd. But I am. He did utilize several different articles throughout his e-book but only a few of them were actually cited with a reference. I’m sure I could figure it out with a google search if some of the wording was exactly the same.
- Similar to above, he states that the recommendation of training is at 80% low intensity and 20% high intensity, “which is mirrored by elite endurance athletes in the UK.” I like that but would have enjoyed seeing some sort of log, blog post, coaching philosophy of their coaches, etc. that would have given this statement more credibility.
However, Tom Goom responded by email very quickly and said he would get back to me with some of those sources. I thought that was nice since I’m sure he gets a lot of emails.
I definitely recommend this book. It’s inexpensive and a quick read. It has language that can be easily understood by people outside of the fitness and healthcare industry. Don’t go into it expecting a meta-analysis of treatments for various running injuries. It provides general, evidence-based, guidelines for injury prevention that are easy to understand and implement.
I hope you’ll check it out and tell me what you think.
Written with permission from Tom Gloom via email