Resources
The links below are through Amazon so the products are easily accessible and available to you. Click on the photo of the product and it will take you to Amazon for more info, options, and to purchase.
Anatomy for Runners - by Jay Dicharry
Excellent book for both runners and health care providers that treat runners
Information to help you improve your running performance and prevent injuries
Jay Dicharry is a physical therapist, and he combines his knowledge of clinical care, biomechanics, and coaching in this book
Running Rewired - by Jay Dicharry
This book is loaded with self-tests, exercises, and workout programs to improve your strength and mobility for better running
Jay Dicharry is an endurance sports physical therapist and coach
Mobo Board
The Mobo Board is a balance board designed to improve the balance, proprioception, and strength of your feet
Designed by Jay Dicharry, a sports physical therapist, coach, and biomechanical analyst
Roar - by Dr. Stacy Sims
Excellent book with nutrition and training guidance for female athletes
Dr. Stacy Sims is an exercise physiologist and nutrition scientist whose research has focused on female physiology
Exercised - by Daniel Lieberman
Why Something We Never Evolved to Do is Healthy and Rewarding
This book examines exercise from the evolutionary perspective, including why it can be so hard to stick with a workout routine even though its good for us
Daniel Lieberman is a human evolutionary biologist
Mini Bands
These are great for many rehab exercises, especially for many exercises targeting the glutes
Mini bands are available in many different sizes. I find the 9 or 10 inch size most effective. 12 inch bands are popular, but I find them too big for most people and not very effective.
These Perform Better bands are available in 9 inch size
Therabands - Beginner Set
Useful for many rehab exercises and resistance training
Packable and portable, allowing you to do exercises anywhere
This is the beginner set with light-medium resistance
Therabands - Advanced Set
Useful for many rehab exercises and resistance training
Packable and portable, allowing you to do exercises anywhere
This is the advanced set with medium-heavy resistance
Pull Up Assist and Mobility Bands
These are commonly used to assist with pull-ups
Can also be used for joint distractions and mobility exercises
I will often use these for ankle, hip, or shoulder mobility exercises
Come in a variety of resistances or as a set
High Density Foam Roller
Useful for myofascial release and self-massage to relieve muscle soreness and trigger points
Can also be used for thoracic mobility, stretches, and core exercises
I recommend a "high density" foam roller as other versions often aren't firm enough to be very effective
Various lengths available
"The Stick" - Massage Stick
"The Stick" is a useful tool for myofascial release and self-massage to relieve muscle soreness and trigger points
It's a good alternative to a foam roller to get to the hamstrings, quads, and calves
Mobility Balls
There are several different sizes and combinations of balls available on this link
My favorite is the 4.75 inch ball which is great for getting into the lats, subscapularis, and glutes
Lacrosse Balls for Mobility
Lacrosse balls are very useful for myofascial release and self-massage
Can be used to get to many muscles that are hard to get to with a foam roller - some of my favorites are the suboccipitals and glutes
The Edge Mobility Tool
Excellent tool for IASTM (Instrument Assisted Soft Tissue Mobilization)
Various edges allow for effective mobilization of multiple muscles in just one tool
More cost effective than many other IASTM tools
Free-Up Massage Cream
Unscented Professional Massage Cream
I like to use this with The Edge Mobility Tool posted above
VersaLifts Heel Lift
Heel lift shoe inserts for athletic shoes
Increase heel-to-toe drop by 1/2"
Provides the heel height benefit of lifters but allows you to wear a more flexible shoe
Great for CrossFit and functional fitness workouts
Metronome
Can be used to find your running cadence
Useful tool to increase step rate/cadence when running
Very small and lightweight metronome that comes with a clip, so you can attach it to your clothes while running
Crossover Symmetry Shoulders
Set of bands and exercise guide designed to improve shoulder health and performance
When performed correctly (recommend working with a physical therapist), this can be an effective tool for rehabbing shoulder pain/injury
Can be used in warm-ups or as prehab exercises
Crossover Symmetry Hip & Core
Includes resistance band loop and exercise guide designed to strengthen hips and core to improve performance
When performed correctly (recommend working with a physical therapist), this can be an effective tool for rehabbing knee, hip, or back pain/injury
Can be used in warm-ups or as prehab exercises
TRX Suspension Trainer
Suspension training straps allow you to create full-body workouts using your body weight as resistance
Portable, great for travel
Great for at-home workouts, can be used indoors or outdoors
Tennis Elbow Brace
Can be effective for reducing elbow pain and preventing flare-ups
Recommend working with a physical therapist for instructions in proper use of this brace as part of a full rehab program
WristWidget - Wrist Brace
Can be effective for reducing wrist pain and preventing flare-ups
Recommend working with a physical therapist for instructions in proper use of this brace as part of a full rehab program
Cover-Roll Tape
I will often use this along with the Leukotape posted below as part of my treatment of knee pain
Some of my patients find it helpful to learn how to do the taping themselves, and can buy the tape using this link
Leukotape
I will often use this along with the Cover-Roll tape posted above as part of my treatment of knee pain
Some of my patients find it helpful to learn how to do the taping themselves, and can buy the tape using this link
Cervical Memory Foam Pillow
Contoured memory foam pillow designed for neck support and improved cervical positioning when sleeping
Designed for multiple sleeping postures, including side-, back-, and stomach-sleepers
XTEND Natural Zero BCAA Powder
Branched chain amino acid (BCAA) supplementation can aid muscle recovery and growth
I like that this specific BCAA supplement also includes electrolytes and is free of sugar, artificial sweeteners, and dyes
Vital Proteins - Collagen Peptides
Collagen supplementation may improve the health of hair, skin, nails, joints, ligaments, and tendons
Unflavored and mixes easily into coffee, tea, yogurt, soups, oatmeal, etc