July 14th, 2011
By Dr. Erica Ainsworth
Do you want to run faster with less effort? Do you want to run injury-free? The following techniques will get you running more efficiently from head to toe.
• Your torso will always follow what your head is doing – so keep your head up and don’t allow your chin to jut forward.
• Look ahead naturally several feet ahead of foot strike, not down at your feet.
▪ Keep them low and loose, not shrugged up high and tight. As you get fatigued late into a run, avoid letting your shoulders creep up toward your ears.
▪ Shoulders should stay square – facing forward.
TORSO AND BACK
▪ Use a slight forward lean (but not at the waist) and “run tall” to promote optimal lung capacity.
▪ Leaning too far forward leads to injuries to the hamstrings, groin, calves, neck, and back while leaning too far backward can lead to back pain.
▪ Arms should swing naturally and loosely at about 90 degrees.
▪ Keep your hands gently cupped, not clenched.
▪ Hands should never cross the midline of your chest.
▪ Arms too high can lead to neck, shoulder and upper back stiffness.
HIPS AND KNEES
▪ Hips, knees and feet should be in line.
▪ Keep the hips forward in line with the rest of your body, not shifted back.
▪ Your foot should hit the ground UNDER your center of gravity (rather than ahead of the body).
▪ Land on your mid-foot or forefoot with your knee slightly bent to absorb shock.
▪ Excessive toe strike increases strain on lower leg and overworks the calves.
▪ Excessive heel strike increases injuries in the knees, hips and back.
May 3rd, 2011
By Dr. Erica Ainsworth
Does this sound familiar?
“I sprained my ankle and have done it many times in the past. I’m just going to let it heal on its own like I always do”.
This is a regular occurrence with ankle sprains but you could really substitute any injury here and the outcome would be the same. Slap a brace on it and you’ll be good to go in a few weeks right? The problem is that you are often on the road to chronic injuries when you leave the injury to heal this way. We’ll use an ankle sprain as an example – which is really is a soft tissue injury. It will heal if left alone to heal. The question is will it heal correctly?
Keep reading the “I’ll Heal on My Own!” post…
July 6th, 2010
Recent research from UBC presented at the Canadian Academy of Sport Medicine conference has started to fill the void of evidence to answer the question.
Women runners following a 13 week half-marathon training program were randomly assigned to neutral, stability, or motion control running shoes. Runners with the motion control shoes reported the most injuries.
Runners with pronated (flat) feet had less injuries wearing neutral shoes. Runners with neutral feet where better in the stability shoes. The details of the study are included in the abstract below. The full study will be published in next month’s British Journal of Sports Medicine.
If you have been running for years in the same type of shoes with no significant history of injuries, please do not change your shoes if what you are doing is not in line with the study findings. You have found what works for you. If you have any questions, please book in an appointment and we can discuss further.
Laura McIntyre – Physiotherapist
Keep reading the “What Type of Shoe Should I Run In To Decrease Injury Risk?” post…