90 Revolutions is a grassroots company dedicated to providing education, tools, and services to reduce injuries for those training for triathlons and duathlons while helping them optimize their performance. The founder, Steven Berkey, is a licensed, orthopedic physical therapist specializing in endurance athlete rehabilitation, injury prevention, and performance enhancement. After working to bring [...]
On a snowy weekend, my family and good friend, Kerri Kramer, traveled to Arlington, VA to talk to Team in Training. What an opportunity! Team in Training is an awesome group devoted to competing for a cause. Team in Training has raised over $1 Billion dollars for cancer research and services to help those [...]
This past week was a blast. I had the opportunity to speak at the Tri-Fred meeting in Fredericksburg, VA. Tri-Fred is a triathlete club devoted to serving the beginner to elite athlete. They are in the process of starting a beginner program to ensure that people start right and can enjoy the [...]
Exercise Central has launched. This PT-created database is an ever-growing collection of stretching and strengthening exercises designed for the unique needs of endurance athletes. In time it will morph into specific programs that target specific goals and injury types. It’s like having your own personal physical therapist on retainer. Answers are only a click or [...]
It is challenging to find the right physical therapy clinic to treat endurance athletes. At many STINO clinics (”Sports Therapy in Name Only”), it is not uncommon for athletes to be evaluated only to be told they should avoid running or cycling.
For those who share a love for endurance activities and have trained so [...]
Scientific research is providing new insights in running and helping endurance athletes run faster without the pain. The following series of articles dispel some of the myths about running and take a closer look at some of the most common injuries. Suggestion will be provided on how to reduce the opportunity of injury, so you [...]
What is the Running Analysis?
Oftentimes, runners experience annoying injuries that slow their running or force them to refrain from running altogether. A running analysis examines your running technique, frame-by-frame. The analysis assesses for the presence of movement errors or biomechanical faults.
Being able to determine underlying causes leads to more effective treatments with the reduced likelihood [...]
What is Core and Leg Strengthening for Endurance Athletes?
Put some pants on Richard Simmons and stop being ultra annoying Tony Little! This exercise video is unlike any other because of its unique design, perspective, and medically-based instructional presentation. Grounded in biomechanical science with an emphasis on endurance athletes, the exercises are specially designed and arranged [...]
What is Core and Leg Strengthening for Endurance Athletes?
Put some pants on Richard Simmons and stop being ultra annoying Tony Little! This exercise video is unlike any other because of its unique design, perspective, and medically-based instructional presentation. Grounded in biomechanical science with an emphasis on endurance athletes, the exercises are specially designed and arranged to target areas that are more prone to injury and underperformance.
There is a lot of information on the Internet that describes how to strength certain body parts to become a better athlete. Who is to say that those exercises work. This program includes clinically-tested and research-based exercises that are specific for endurance athletes. Train Safely, Efficiently, and Conveniently with the Support of Your Own Personal Therapist to ensure that you can train more efficiently.
No Risk Guarantee: Pay only what you think it’s worth!
If, for whatever reason, you are not 100% satisfied with this resource, just tell us what you think it was worth, and we will refund the difference within 60 days of the purchase date. If you think it was not worth anything, we’ll refund you the entire purchase price. The only thing we ask is that you give us constructive feedback so that we can continue to work to create effective and solid resources to meet your needs.
Updates
Research is continuing to evolve and so should your program. If you have a suggestion, don’t hesitate to contact the 90 Revolutions’ team and the new information may be added to the program. A free download will then be provided.
Required Equipment
In order to get the most out of the Core and Legs video, it is recommended that you have free weights and/or ankle weights. In order to maximize your potential and get the most benefit, you must progressively overload the muscles of your body.
About a month ago, he (Steve) introduced me to Core and Legs program pretty much mentioning that you can only get so far without really strengthening your core and if you are going to continue to grow and build up stamina, you need to strength your core. It has been awesome. I see changes in my legs. I improvements in physical features. As far as running, I can add on time to my running almost weekly. I’m building up to longer distances and longer times on the treadmil without stopping. To learn more about Simply Pure, visit www.simplypureproducts.com.
Twenty-four long-distance runners with iliotibial (IT) band syndrome had diminished hip abduction strength in the affected leg compared to the unaffected leg and runners without IT band syndrome. After 6 weeks of hip abductor strengthening, 22 of the 24 runners were pain-free and returned to running.
Fredericson et al., Clinical Journal of Sports Medicine, 2000
Twenty-one females with PFP and 20 pain-free controls participated in this study. Hip kinematics and activity level of hip musculature were obtained during running, a drop jump, and a step-down maneuver. The increased peak hip internal rotation motion observed for females in the PFP group was accompanied by decreased hip muscle strength. The increased activation of the gluteus maximus in individuals with PFP suggests that these subjects were attempting to recruit a weakened muscle, perhaps in an effort to stabilize the hip joint. Our results support the proposed link between abnormal hip function and PFP.
Souza and Powers., Journal of Orthopaedic & Sports Physical Therapist, 2009
“Core stability may provide several benefits to the musculoskeletal system, from maintaining low back health to preventing knee injury.” Increased transverse movement of the trunk in females who experienced knee joint injuries compared with females who did not sustain knee injuries.
Hammill et al., Clinical Sports Medicine, 2008
Seventy-eight consecutive patients, having chronic painful Achilles tendinosis at the mid-portion (2-6 cm level) in a total of 101 tendons (55 unilateral and 23 bilateral), and thirty consecutive patients with chronic insertional Achilles tendon pain in 31 tendons (29 unilateral and one bilateral) were treated with eccentric calf-muscle training for 12 weeks. Most patients were recreational athletes. 89% of the participants returned back to normal activity after the training program.
Fahlstrom et al., Knee Surg Sports Traumatol Arthrosc, 2003 Top
Typically, people do not realize the cost of medical care, even with a good health insurance policy, until they need care. When the insurance company’s Explanation of Benefits statements and doctors’ bill start arriving in the mail a month later, it’s too late. Time to pay up!
Here is an average breakdown of costs (with good insurance) for treatment of a common overuse injury: IT band syndrome.
Initial Doctor Visit: minimum of $25-$40 co-pay and/or 30% of the visit
Imaging: $200-$500
Rx Medication: $25
Physical Therapy (average of 10 visits): $300-$400 for co-pays and/or 30% of total treatment costs to average $450
Misc. Costs: Missed time from work, travel, missed training time, forfeited race registration fees
Average Total: $550-$1500 (with insurance)
The Core and Legs video is designed to not only help prevent orthopedic conditions, but to enhance performance as well. These factors were very much in the forefront of my mind when I designed the program. I interact with frustrated patients all of the time. The are frustrated with the pain, the cost, and the inconvenience. Until now I didn’t have anything to offer them except for traditional PT treatments. Now I can use my knowledge to help people prevent injuries. Top
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Barbara W. from Bealeton, VA