ESSENTIAL CLINICAL CONCEPTS IN BIOMECHANICAL ANALYSIS ...
Transcript of ESSENTIAL CLINICAL CONCEPTS IN BIOMECHANICAL ANALYSIS ...
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ESSENTIAL CLINICAL CONCEPTS IN BIOMECHANICAL ANALYSIS
REHABILITATION ampINJURY PREVENTION
FOR THE RUNNER
Chance Unger PT DPT OCS ATC
wwwstriderunningcliniccom
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Provider Disclaimer
bull Allied Health Education and the presenter of this webinar do not have any
financial or other associations with the manufacturers of any products or
suppliers of commercial services that may be discussed or displayed in this presentation
bull There was no commercial support for this presentation
bull The views expressed in this presentation are the views and opinions of the presenter
bull Participants must use discretion when using the information contained in
this presentation
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Your Instructor Chance Unger PT DPT OCS ATC
Education University of Nebraska-Lincoln
(Athletic Medicine Psychology Min)
University of Nebraska Medical Center (Physical
Therapy)
Why am I a PT
Sports + Science + Service + Creativity +
What Irsquom all about My Faith being a husband amp dad friendship
running amp athletics the outdoors teaching
reading amp learning things that are lsquobrewedrsquo
And you
Introductions
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4
5
Beer amp Bagel Run November 2018 (with Sasquatch)
Bethlehem June 2018
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Objectives By the end of this webinar you will be able to
Accurately describe standard biomechanics kinematics and kinetics of walking vs
running explaining the differences between each
Identify etiology of running related injuries (RRI) and risk factors for each as well as
regions to be affected based on running type
Describe components of the biopsychosocial model of pain and factors related to
each in relation to RRI
Correctly identify the severity of RRI and discern red flags
Describe amp demonstrate to specific corrective exercises that pertain the building up of
runners specific strength mobility stability and power
Describe each type of strike pattern and other running factors related to running and
their respective implications in regards to RRI performance and running economy
Design and implement a return to running program through graded exposure based on
case studies for the participant
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1 Reach your goals
a Meet the objectives
b Gaining CEUrsquosc Learning something new (or ldquore-newrdquo)d Gain perspectives
2 Consider the benefits of altering your gait or your patientrsquos gait
3 Simplify understanding of running biomechanics and treating
runners
4 Have (a little) fun
What to expect from this course
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The course is called ldquoEssentialrdquo for two reasons
a The clinical concepts are tried true and proven important ant
effective
b Essential also means necessary key vital
i We will not go into great depth of all the components of
this course simply because time does not exist
1 There is a (potential) seminar for that
2 There are other courses for that
The concepts are tools for the provider to continue to think critically
with each patient interaction
Caveat
9
4
10
Can you convince me to run
Is running good or bad for me
Why run when I could walk
Isnrsquot this bad for my knees
Will I get arthritisWhy do I hurt
When should I keep runningstop running
When should I rest
When is a good time to run
How much
How little
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Why do we run in the first place
As every runner knows running is about more than just putting one foot in front of the
other it is about our lifestyle and who we are (Joan Benoit Samuelson first-ever womens Olympic marathon champion- 1984)
12
Why do we run in the first place
Running is cultural
Personal motives social connections temperaments etc
Why do you run Why donrsquot you
Runners by the numbers (2018)
56-60 million US runners (183 in road races)
3267 million US residents 185-19 of US citizens are runners or have gone running
Nearly 1 out of 5
5
13
Why do we run in the first place Historical Concepts
Cultural Needs
The survival need to run
Personal health
Community health
Tarahumara Runners
Marathon History
Modern Running (1970rsquos to present) 1972 Munich Olympics - Frank Shorter Olympic
Marathon gold
Big business (Nike ASICS etc) came on the
scene
Popularity from a ldquobottom-uprdquo rather than ldquotop-
downrdquo approach Competitive sport increased
Recreational capacity increased
Running is a part of being human
What is your ldquowhyrdquo
15
ldquoCan you really convince me to runrdquo Would you like to
What are your goals
As healthcare professionals should we or should we not promote
running as an exercise What you think about affects how you run
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
Expectations matter
Why would we promote running as an option
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16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
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Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
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19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
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Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
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22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
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28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
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Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
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31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
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The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
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Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
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Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
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Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
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37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
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Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
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40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
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(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
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43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
2
4
5
Beer amp Bagel Run November 2018 (with Sasquatch)
Bethlehem June 2018
6
Objectives By the end of this webinar you will be able to
Accurately describe standard biomechanics kinematics and kinetics of walking vs
running explaining the differences between each
Identify etiology of running related injuries (RRI) and risk factors for each as well as
regions to be affected based on running type
Describe components of the biopsychosocial model of pain and factors related to
each in relation to RRI
Correctly identify the severity of RRI and discern red flags
Describe amp demonstrate to specific corrective exercises that pertain the building up of
runners specific strength mobility stability and power
Describe each type of strike pattern and other running factors related to running and
their respective implications in regards to RRI performance and running economy
Design and implement a return to running program through graded exposure based on
case studies for the participant
3
7
1 Reach your goals
a Meet the objectives
b Gaining CEUrsquosc Learning something new (or ldquore-newrdquo)d Gain perspectives
2 Consider the benefits of altering your gait or your patientrsquos gait
3 Simplify understanding of running biomechanics and treating
runners
4 Have (a little) fun
What to expect from this course
8
The course is called ldquoEssentialrdquo for two reasons
a The clinical concepts are tried true and proven important ant
effective
b Essential also means necessary key vital
i We will not go into great depth of all the components of
this course simply because time does not exist
1 There is a (potential) seminar for that
2 There are other courses for that
The concepts are tools for the provider to continue to think critically
with each patient interaction
Caveat
9
4
10
Can you convince me to run
Is running good or bad for me
Why run when I could walk
Isnrsquot this bad for my knees
Will I get arthritisWhy do I hurt
When should I keep runningstop running
When should I rest
When is a good time to run
How much
How little
11
Why do we run in the first place
As every runner knows running is about more than just putting one foot in front of the
other it is about our lifestyle and who we are (Joan Benoit Samuelson first-ever womens Olympic marathon champion- 1984)
12
Why do we run in the first place
Running is cultural
Personal motives social connections temperaments etc
Why do you run Why donrsquot you
Runners by the numbers (2018)
56-60 million US runners (183 in road races)
3267 million US residents 185-19 of US citizens are runners or have gone running
Nearly 1 out of 5
5
13
Why do we run in the first place Historical Concepts
Cultural Needs
The survival need to run
Personal health
Community health
Tarahumara Runners
Marathon History
Modern Running (1970rsquos to present) 1972 Munich Olympics - Frank Shorter Olympic
Marathon gold
Big business (Nike ASICS etc) came on the
scene
Popularity from a ldquobottom-uprdquo rather than ldquotop-
downrdquo approach Competitive sport increased
Recreational capacity increased
Running is a part of being human
What is your ldquowhyrdquo
15
ldquoCan you really convince me to runrdquo Would you like to
What are your goals
As healthcare professionals should we or should we not promote
running as an exercise What you think about affects how you run
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
Expectations matter
Why would we promote running as an option
6
16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
18
Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
3
7
1 Reach your goals
a Meet the objectives
b Gaining CEUrsquosc Learning something new (or ldquore-newrdquo)d Gain perspectives
2 Consider the benefits of altering your gait or your patientrsquos gait
3 Simplify understanding of running biomechanics and treating
runners
4 Have (a little) fun
What to expect from this course
8
The course is called ldquoEssentialrdquo for two reasons
a The clinical concepts are tried true and proven important ant
effective
b Essential also means necessary key vital
i We will not go into great depth of all the components of
this course simply because time does not exist
1 There is a (potential) seminar for that
2 There are other courses for that
The concepts are tools for the provider to continue to think critically
with each patient interaction
Caveat
9
4
10
Can you convince me to run
Is running good or bad for me
Why run when I could walk
Isnrsquot this bad for my knees
Will I get arthritisWhy do I hurt
When should I keep runningstop running
When should I rest
When is a good time to run
How much
How little
11
Why do we run in the first place
As every runner knows running is about more than just putting one foot in front of the
other it is about our lifestyle and who we are (Joan Benoit Samuelson first-ever womens Olympic marathon champion- 1984)
12
Why do we run in the first place
Running is cultural
Personal motives social connections temperaments etc
Why do you run Why donrsquot you
Runners by the numbers (2018)
56-60 million US runners (183 in road races)
3267 million US residents 185-19 of US citizens are runners or have gone running
Nearly 1 out of 5
5
13
Why do we run in the first place Historical Concepts
Cultural Needs
The survival need to run
Personal health
Community health
Tarahumara Runners
Marathon History
Modern Running (1970rsquos to present) 1972 Munich Olympics - Frank Shorter Olympic
Marathon gold
Big business (Nike ASICS etc) came on the
scene
Popularity from a ldquobottom-uprdquo rather than ldquotop-
downrdquo approach Competitive sport increased
Recreational capacity increased
Running is a part of being human
What is your ldquowhyrdquo
15
ldquoCan you really convince me to runrdquo Would you like to
What are your goals
As healthcare professionals should we or should we not promote
running as an exercise What you think about affects how you run
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
Expectations matter
Why would we promote running as an option
6
16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
18
Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
4
10
Can you convince me to run
Is running good or bad for me
Why run when I could walk
Isnrsquot this bad for my knees
Will I get arthritisWhy do I hurt
When should I keep runningstop running
When should I rest
When is a good time to run
How much
How little
11
Why do we run in the first place
As every runner knows running is about more than just putting one foot in front of the
other it is about our lifestyle and who we are (Joan Benoit Samuelson first-ever womens Olympic marathon champion- 1984)
12
Why do we run in the first place
Running is cultural
Personal motives social connections temperaments etc
Why do you run Why donrsquot you
Runners by the numbers (2018)
56-60 million US runners (183 in road races)
3267 million US residents 185-19 of US citizens are runners or have gone running
Nearly 1 out of 5
5
13
Why do we run in the first place Historical Concepts
Cultural Needs
The survival need to run
Personal health
Community health
Tarahumara Runners
Marathon History
Modern Running (1970rsquos to present) 1972 Munich Olympics - Frank Shorter Olympic
Marathon gold
Big business (Nike ASICS etc) came on the
scene
Popularity from a ldquobottom-uprdquo rather than ldquotop-
downrdquo approach Competitive sport increased
Recreational capacity increased
Running is a part of being human
What is your ldquowhyrdquo
15
ldquoCan you really convince me to runrdquo Would you like to
What are your goals
As healthcare professionals should we or should we not promote
running as an exercise What you think about affects how you run
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
Expectations matter
Why would we promote running as an option
6
16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
18
Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
5
13
Why do we run in the first place Historical Concepts
Cultural Needs
The survival need to run
Personal health
Community health
Tarahumara Runners
Marathon History
Modern Running (1970rsquos to present) 1972 Munich Olympics - Frank Shorter Olympic
Marathon gold
Big business (Nike ASICS etc) came on the
scene
Popularity from a ldquobottom-uprdquo rather than ldquotop-
downrdquo approach Competitive sport increased
Recreational capacity increased
Running is a part of being human
What is your ldquowhyrdquo
15
ldquoCan you really convince me to runrdquo Would you like to
What are your goals
As healthcare professionals should we or should we not promote
running as an exercise What you think about affects how you run
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
Expectations matter
Why would we promote running as an option
6
16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
18
Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
6
16
ldquoCan you really convince me to runrdquo By the way running is good for you
Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis A
Cross-Sectional Study From the Osteoarthritis Initiative There is no increased risk of symptomatic knee OA among self-selected runners compared with non-runners in
a cohort recruited from the community In those without OA running does not appear to be detrimental to the
knees
Does Long-Distance Running Cause Osteoarthritis ldquoLong-distance running might even have a protective effect against joint degenerationrdquo
Running and Osteoarthritis Does Recreational or Competitive Running Increase the Risk Suggests that the difference in these outcomes depends on the frequency and intensity of running
ldquoItrsquos the little details that are vital Little things make big things happenrdquo(John Wooden)
Running is normal part of life
18
Course Overview
Basic Anatomy for the Runner
Primary vs Secondary
Running vs Walking Kinematics
Biomechanical effects
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
Phase I
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
7
19
Course Overview
ldquoPrehabilitationrdquo State of life vs the desires of life
STRIDE System
A simple approachable way of
addressing the ldquowhyrdquo
What are you made of
ldquoElements of the Runnerrdquo
Phase II
20
Course Overview
STRIDE Evaluation Walkthrough
Details details details
Video Walkthrough
Common Running Deficits
And why do they matter
Video Walkthrough
Corrective Exercises amp Injury Prevention
Concepts and some specifics
Case Study
Designing a Rehab Plan
Phase III
Basic Anatomy Biomechanics
Etiology of Injuries
What wersquoll cover Basic Anatomy for the Runner
Running vs Walking Kinematics
Biomechanical effects of
Strike Pattern amp Contact point
Loading rate
Cadence
Etiology of Injuries
Biopsychosocial Model
ldquoIf anything matters then everything mattersrdquo
(William Paul Young)
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
8
22
Running Anatomy Overview
Body type and the purpose of
anatomy
Genetics
Pivotal Players for the runner
Muscle groups and other helpful
tissue
How do abnormalities fit in
23
Body Type Matters
24
ldquoShould everybody runrdquo
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
9
25
ldquoShould everybody runrdquo
NOButcould they
And in what way should they
26
ldquoWhat are we made ofrdquo Ask the question again why do we run in
the first place
Why does your patient run In what way do they need to What is the need What is the desire How much is needed to reach goals
It starts with how we are made Our genetic makeup has similarities
differences
27
Pivotal Players Lowest (Toes Foot amp Ankle)
ldquoWhen the foot hits the ground everything changesrdquo
Lower (Tibia Knee)
ldquoThe middle siblingrdquo
Low (Hips Hamstrings amp Quadriceps)
ldquoGird your loinsrdquo
Mid-Range (Lumbosacral Region)
The ldquoCorerdquo
Upper (Torso amp Upper Extremities)
Yes they matter
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
10
28
Toes Foot amp Ankle Role in Running
Mobile base of support
26 bones 33 joints
gt100 muscles ligaments
tendons
The foundation or ldquobridgerdquo Sense of touch
Lots of nerve endings
Key Players
Flexor Hallucis Longus amp
Brevis
Tibialis Posterior
Triceps Surae
29
The Knee amp the Lower Leg Role in Running
Transfer of energy spring mechanics
One lsquoconstantrsquo in the research Good knee flexion = reduction of injuries
Accepts large part of initial ground reaction
force (GFR) based on strike pattern
Key Players
Tibialis anterior
Gastroc (high speeds)
Soleus (lower speeds)
Tibia
30
Hips Hamstrings amp Quadriceps Role in Running
ldquoGird your loinsrdquo This is where power production arises
Largely dictate the placement of distal anatomy
Key Players
Ball amp Socket joint High mobility = need for high
stability
Glut Max high influence on force generation
Higher percentage of slow twitch fibers
Glut Med Pelvic stabilizer
Hamstrings your deccelerators knee flexors
Hip flexor flexibility
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
11
31
Lumbosacral Complex Role in Running
Your center of movement- it dictates where you go
Imagine a cannon on a canoe
Donrsquot be a wet noodle
Key Players
Transverse Abdominis your anatomical ldquocorsetrdquo Spinal neutral dictates
Kinesthetic sense
Overall economics
Oblique capacity to accept transverse forces
32
The Uppers (Thorax amp Upper Extremities) Role in Running
Keep rhythm (ldquoarm swingrdquo) Diagnostic tellers of compensation
Can dictate breathing pattern hence help control energy conservation
Key Players
Scapulothoracic mobility (shoulder blades thoracic kyphosis)
Diaphragm amp Ribcage (oft forgotten)
Chest breathers vs Belly breathers
Postural maintenance
33
Ligaments Tendons Fascia (Straws amp Springs)
Potential amp Kinetic Energy A spring is an elastic object that stores potential (mechanical) energy and itrsquos efficacy is based on
transference to kinetic energy
Your legs are springs
A certain stiffness of the elasticity in a spring dictates its efficacy
Increasing forcespeed = increasing tendon stiffness
Mechanotransduction
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
12
34
Ligaments Tendons Fascia (Straws amp Springs)
Notice the similarities Collagen fibers main structural protein
in connective tissue
As a unit and in unison (in line)
greater stability takes place
Collagen fibers
35
Teamwork makes the dream work Getting to the point muscle tendons muscle groups and those little
components that make them up work better in sequence and with feedback
rather than in isolation
The ldquokinetic chainrdquo is a prime example of this OKC v CKC
Anterior
Posterior
Underutilized in many runners
Culturally influenced based on lifestyle
This is ldquobest biomechanicsrdquo
36
Abnormalities
(How much) do they matter
Use your clinical reasoning skills just as with anything else
A few notables
Spinal scoliosis Case in point Usain Bolt
Pes planus Current evidence trending more towards avoiding ldquocorrectiverdquo treatment
Accessory bones Navicular Fabella others
Transition vertebrae
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
13
37
Kinematics Walking Swing Phase (40 of gait cycle)
Stance Phase (60 of gait cycle)
38
Kinematics Walking
ldquoForm prior to functionrdquo You impact your form your form
impacts you
Most basic form of exercise We canrsquot run until we can walk
Walking is made to be efficient
How do you walkhellip Barefoot (outdoors)
Barefoot (inside)
Shod
39
Kinematics Running Needs beyond walking
Elastic recoil legs are made to be springshellip not (stiff) rods Triplanar and Postural stability
More essential to the runner than the walker
Biomechanical efficiency
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
14
40
Running A Brief Summary
Swing Phase (60 of gait cycle)
Stance Phase (40 of gait cycle) Initial Contact (25) Midstance (40) Propulsion (35)
darr Time + uarr Force = Stress
Running is neuromuscular amp habitual not only biomechanical
Running is not static but lsquoplasticrsquo
Biomechanical Goals
Obtain symmetry
Optimize economy
Reduce bodily strain
41
(How much) do running mechanics matter
Some (hot button) talking points
Strike pattern
Barefoot only
Cadence
Magic of 180
ldquo(Over) pronationrdquo ldquoWe need to support your archrdquo
We will address these in this course
Letrsquos go to the research
42
Does a runnerrsquos strike pattern matter
Relationships among self-reported shoe type footstrike pattern and injury incidence Direct comparison of shod running vs barefoot running in regards to foot pain
Rearfoot and Midfootforefoot impacts in habitually shod runners Illustrates immediate effects of changing strike pattern
Changes in lower extremity movement and power absorption during forefoot striking and barefoot running Attention towards LE joint power absorption throughout gait styles Specific to RFS amp FFS
Foot strike patterns and collision forces in habitually barefoot versus shod runners Direct comparison of an array of habitual runners of several ages types Describes forces on lower extremity with educational descriptions
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
15
43
Summary Yes Goss Gross
Traditional shoe wearers were 264 times more likely to report foot injuries (P=001) and 284 times more likely to report ankle injuries (P=007) than experienced minimalist shoe runners
Running experience (years running) was significantly associated with injury incidence (P=046 n=721)
82 of those who changed their foot strike pattern reported formerly being a rearfoot striker 46 of these runners did so because of injury
Boyer et al Habitual FFS runners (199 plusmn 27) and subjects from the habitual RFS group
running with a FFS strike pattern (16 plusmn 32) were shown to have a decrease resultant impact peak
For both the loading rate and peak impact forefoot running had the biggest decrease in vertical forces which caused the resultant ground reaction force to be lower
44
Williams et al Peak ankle power absorption between conditions were significant
FFS resulted in the greatest (ndash958 plusmn 221 Wkg) Shod RFS resulted in the least (ndash572 plusmn 233 Wkg) BF ankle power absorption was found to be nearer the RFS but slightly
higher (ndash658 plusmn 170 Wkg)
Lieberman et al Even on hard surfaces barefoot runners with FFS generate less collision
force than shod RFS Impact force (at transient) 3x lower in FFS (058 plusmn 021 bodyweights) vs RFS
either barefoot (189 plusmn 072 body weights) or in shoes (174 plusmn 045 body weights)
FFS GRF torques foot around ankle reducing effective mass by converting translational KE into rotational KE
Strike pattern matters (because running biomechanics are important)
45
Changing Mechanics amp Loading Rate
Loading rate is implicated in Stress fractures plantar fasciitis
PFPS LBP others
Influencers of Loading rate (LR) Contact pattern
Limb stiffness versus elasticity
Addressing foot position cadence
limb stiffness posture can decrease
loading rate (objectively)
Force = Mass x Acceleration
darr loading rate = darrmicrotrauma
over time
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
16
46
Shod vs Barefoot Ground Reaction Force (GFRrsquos) Notice the Loading Rate
Impact transient
Consistent with the research
Important to note total force (N) is essentially the same but the rate is
what changes
47
Other biomechanics Joint Position
Close packed position of the LE ldquothe position in which there is maximum congruency of the articular surfaces
and joint stability is derived from the alignment of bonesrdquo Maximizing optimal joint biomechanics is another large factor in running
efficiency and capacity
Open-packed Position
bullPosition with the least amount joint
surface congruency
bullCapsule and support ligaments are lax
bullAccessory motion or joint play is
maximized
Close-packed Position
bullPosition with the most amount
of joint congruency
bullCapsule and supporting ligaments
maximally tight
bullAccessory motion is minimized
48
Video Analysis Examples
Shod- heel strike Shod- forefoot strike Barefoot- forefoot strike
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
17
49
What about Slow Jogging History Hiroaki Tanaka (Fukuoka University Institute for Physical Activity)
Important Findings
At a speed lower than 37 mph the energy expenditure for running is higher than
for walking but the degree of fatigue is the same
Running slowly requires double the energy expenditure necessary walk walking at
the same speed
Energy expenditure during running does not depend only on speed (necessarily)
Summary running well is attainable
EE walk=Distance(1)timesWeight()times05(kcal) 4-6 kmhr
EE run =Distance(1)timesWeight()times10(kcal) any speed
50
ldquoShould everybody runrdquo
NO
But could they
And in what way should they
51
Changing Kinematics
Known kinematics influence the runner
How much variability is within running
Training
Environment
Physiology
Biomechanics
Anthropometry
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
18
52
Kinematics of ldquoTriple Extensionrdquo
Hip
Extension
With IR bias
Knee
Extension
FootAnkle
Plantarflexion
Toe flexion
53
There are valuable benefits to altering gait
Itrsquos not just about the foot
Remember how you move matters
Each joint muscle group etc has a
specific purpose for a specific
outcome Research is on the hunt to discover
those details
Your clinical expertise (ldquolensrdquo) fine-
tunes the details for each patient
Maximize their use
54
There is a tendency for providers to focus on the
acute events (or mechanism of injury) opposed to causative
factors (intrinsic amp extrinsic) to the athlete
What kind of ldquolensrdquo should the provider have
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
19
55
Etiology of Running Injuries
80 of runners have or have had
injuries 70-80 occur from the knee down
Knee- 25
Lower leg- 20
Anklefoot- 1516
For a large portion of running
injuries everything we just
discussed often plays a large factor
in the runnerrsquos present symptoms Anatomy (and itrsquos appropriate use) Body type
Biomechanics
Red flags Female Athlete Triad
Cardiac arrhythmia
Hypertension
Induced asthma
Yellow flags Obesity
Diabetes
Osteoarthritis
Rheumatoid Arthritis
The Ultramarathoner
The Pediatric Runner
Headache
(Not all-inclusive)
56
Etiology of Running Injuries
Important risk factors Training miles
History of previous running injury
Inexperience
Intensity of training
High arches
Equivocal factors (ldquowishy washyrdquo) Mobility levels shoesorthotics
ldquohardwarerdquo malalignment surface type Unrelated
Sex running surface cross training time
of day warm-upcool-down
57
Injury Rates and the FIT Principle
Some injuries are worse than others
Some require ceasing running
Some require no actual training change
Most require modifications of state of life
How can we mitigate these rates With repeatable activities adjusting for Frequency
How often an activity occurs
Intensity How hard how much effort is put into an activity
Time The length of time or total amount of an activity
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
20
58
Load - Deformation Curve
When tissues are subjected to a specific force (stress) they are able to withstand a certain amount until they will deform (strain)
This relationship is the difference between stress and strain Toe elastic plastic amp
failuredeath
59
Etiology of Running Injuries
Letrsquos make a few points Running is predictable
Running is habitual
Running is changeable
Running is an essential human movement
Our anatomy use of anatomy and biomechanical principles influence
ability to run Kinematics training principles biological rulesnorms
Other factors that cannot (necessarily) be objectified also influence our
ability to run Pain psychology temperament etc
60
Some Injury Variables
Injury types
Tendinopathies
(Nerve) Entrapments
Strains amp Sprains
Exertional (acute chronic)
StressCarpal tunnel=
entrapment
Tibial stress
reaction
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
21
61
Common Running Injuries
Foot amp Ankle
Plantar fasciitis
Posterior tibial tendonosis
Peroneal tendonosis
Stress fracture
Talar immobility
Metatarsalgia (Mortonrsquos neuroma etc) Lower leg
(See above)
Compartment syndrome
Achilles tendonosis
Medial tibial stress syndrome (lsquoshin splintrdquo)
62
Common Running Injuries
Knee
ldquoRunnerrsquos kneerdquo (PFPS) Patellar tendonitis
Degenerative (OA etc)
HipLeg
IT Band Syndrome
Hamstring tendonosisstrain
(Internal hip)
Low back
Non-specific
SI joint dysfunction
RadiatingReferred
63
Pain What is it
Defined physical suffering that accompanies a bodily disorder
How do we understand it Itrsquos a little complicated The biopsychosocial model is one model of understanding pain etc
Some interesting factors affecting pain Sleep and pain
ldquoThe pain of sleep losshelliprdquo Memory of pain induced by physical exercise
ldquoIf a painful activity produces outcomes of value positive emotions result and these emotions seem to help ensure that pain does not prevent us from doing it againrdquo
It found that marathon runners underestimated their pain one week one month three
months and six months post-race
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
22
64
Neuroplasticity
What is it Your brain changes reorganizes and
forms new neural pathways throughout
your life
If an area of the brain is stimulated
regularly and used routinely it can grow in
both size and in the number of neuronal
connections
The homunculus ldquolittle personrdquo Point of the matter
Pain is real but largely dictated by
the complexity of being human
65
The Biopsychosocial Model
Thanks George Engel 3 Parts
Biological
Psychological
Social
A good way to organize an otherwise
highly complicated system
What is missing Conclusiveness of Cochrane Reviews
in Physiotherapy A systematic search and analytic review
66
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
23
67
What is your (runnerrsquos) goal
The goal is
usually a
combination of
ldquobothandrdquo
Prehabilitation the STRIDE Model amp
Elements of Running
What wersquoll cover Prehabilitation
ldquoThe Periodic Table of Running Elementsrdquo
STRIDE Model
69
Climbing the mountain Knowing what we know and using that base to apply towards the runner
prophylactically can accomplish the two main goals Minimizing Injury
Maximizing Performance
Balance is key
Using a model that properly organizes concepts truths and allows for
practical outcomes are essential to reaching a runnerrsquos goals (or a providers goals) This is the background of the STRIDE Model
Grouping what we know into elements is
also helpful to orchestrate in treatment
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
24
70
Exercise is prophylactic
What is our role preventatively
A PT is a movement specialist Orthopedic
Neurological
Pediatric
Acutely
Etc etc etc
What do we do We donrsquot give the profession
enough credit nor ourselves
Teach what we specialize in
Read the literature Every day it seems another study
proves the efficacy importance
of movement and exercise
Battling the opioid epidemic
Battling the social issue of
isolation
Teach the literature ldquoMotion is lotionrdquo There is a balance of running
exercise and modernity (how we
get our food to work etc)
71
Prehabilitation is Valid amp Essential
If you knew the cure to a massive epidemic
wouldnrsquot you share it We have the knowledge the tools the
resources to share that will objectively and
subjectively benefit society and culture
In regards to running using main elements as
a bias of prehabilitation results in the great
potential to do the following
Reduce injury risk (not just about pre-surgery)
Improve performance
Increase patientathlete potential
72
Elements of the Runner
What are you made of
What do you need
5 Main Elemental Groups Mobility
Stability
Strength
Power
Endurance
How do your ldquoelementsrdquo relate to one another
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
25
73
Mobility how much is too much
Can we have too much Yes (go back to body type)
How much do you need Just enough
Considerations Length-Tension Curve
Mechanotransduction
Every - body has a unique need
74
Stability of the body
How to we gain it
Categories Dynamic
Muscles amp tendons (we have
control over this)
Static
The joint itself
Stability is neuromuscular Stability is an ability
75
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
26
76
What happens when you mix the two
77
Strength amp Power
Stability comes first
Strength The ability to exert force on an object
Concentric Eccentric Isometric
Isokinetic etc
Power Strength plus speed
High intensity resistance training =
improvement in running economy
Fine tunes amp Refines neuromuscular
control
78
Endurance
ldquoTo suffer something patientlyrdquo Sufferance resilience constitution
fortitude hardiness
In biology ldquoThe ability of an organism to exert
itself and remain active for a long period
of time as well as its ability to resist
withstand recover from and have
immunity to trauma wounds or
fatiguerdquo
For the runnerhellip self explanatory But at what cost do you sacrifice the
other elements
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
27
79
The Runnerrsquos ldquoNon-Negotiablesrdquo Best use of the 5 elements (mobility stability strength power endurance)
1) Getting the hip behind you
2) Posture and core control
3) Landing under COM
For the endurance runner these factors maximize the kinematic and
biomechanical capacity when it comes to running well Similar to orchestrating the mechanical parts of train wheels
How do we achieve these
Therersquos a difference between long-distance running sprinting and running
within another sport
80
81
What is the STRIDE Running Clinic
ldquoThe STRIDE Running Clinic is a program created to give any runner a better understanding of proper running biomechanics that can be integrated in any
running circumstance This facilitates rapid recovery of injuries assists in prevention of further injury and improves overall athletic performancerdquo
HAPPENINGS
Proper posture power development endurance
Cadence and loading rate
Form amp symmetry (video analysis)
Shoe assessmentorthotic assessment
Running economy and performance education
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
28
82
S T R I D E has meaning
S Strike (Stride)ldquoWhen the foot hits the ground everything changesrdquo
T TactilityTouchSurface shoes slope etc What do you feel
R RhythmRateCadence matters
I IntensityMore than just biomechanics heart rate BORG and form may worsen
D DiscernmentHow do you feel overall What are your goals
E EconomyOverall review Mostly to run distance you must be economical Are you
83
STRIKE
When the foot hits the ground
everything changes
Your foot is the foundation
Landing too far in front = ______
Goal land closest to your COM
Other tips Listen to audio cues
Symmetry
Need all of your ldquoelementsrdquo
Go back to foot kinematics
84
TACTILITY
Your foot is (also) a sensory organ Nociceptors Thermoreceptors
Meissners amp Pacinian corpuscles
Merkel amp Ruffini corpuscles
What happens when we donrsquot feel Neuropathy (exists from shoewear)
CRPS
Why do we cover them up
Increased proprioception and ms
activation helps reduce injury likelihood
Your feet are (or have the ability to be)
strong
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
29
85
86
Shoes amp Your Feet Shoes influence everything you feel (and
do) when you runTheyrsquore like a filterEver play the game telephone
Shoe goal provide shock absorption amp
pronation (or supination) control to
stabilize the foot
Why Let the foot do the work
Feet are mobile stable strong and
transport power extremely wellAre they made to last Yes
Letrsquos be clear we still need something for our feet
87
When does maximal pronation occur (Dicharry et al JOST 2009)
Spoiler Just after midstance
Shoe industry has made stabilizers in shoes to support at mid-stance
This is important to consider when prescribing shoes Materials designed in lots of shoes (designed to ldquostoprdquo
pronationoverpronation) are not actually touching the ground when most ldquoneededrdquo
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
30
88
Shoes donrsquot stabilize the foot Your foot is the
Bridge Foundation Dynamic stabilizer Sensor
89
Shoes are
Tools filters protectors fashion statements
ldquoThe shoe was made for the foot not the other way aroundrdquo
Temporary
What are your goals
To serve the footrsquos function Letrsquos talk about salt baths Balance does not equal proprioception
People are organic Shoes are inorganic
See the infographic (over to the right)
Quick tip shoe liner test
90
So should I run barefoot (Or in minimal shoes)
A few points Find the right ldquofilterrdquo
A bad filter just promotes bad habits
Form changes that occur while running barefoot are more powerful than sticking coverings on your feet
Aside from the biologicalhellip Can you be patient What are your goals Why
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
31
91
RHYTHM
Your legs are springs
You have the capacity to
smoothly carry 25 - 28x your
body weight every step during
running How Ifhellip
80 of energy is used during
stance phase in running
It costs more energy to raise
the body up and down than to
cover horizontal distance
Who knows why
92
The beauty of how yoursquore made Potential amp Kinetic Energy
Letrsquos go back to Mechanotransduction
Elasticity vs Stiffness
Elastic recoil
There is an optimal cadence window
both too long and too short of stance
time increases muscle work
Improving elasticity is another
component (springs)
93
3 Hertz amp A Good Pendulum Swing
The ldquomagic of 180rdquo
Whatrsquos the objective difference between a beautiful symphony
orchestra and someone playing
a musical instrument for the first
time
Rhythm
There is no single cadence
effective for everyone
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
32
94
INTENSITY
Intensity = power per unit of area
Power = amount of energy used over
time (force x velocity)
Biomechanics fail when energy stores
falter Increasing intensity = Decreasing sustenance
HR a factor
Biomechanics also influence this Horizontal movement v Vertical movement
95
3 Points of Intensity
Target Heart Rate 220 - (age)
55 to 85 as target
Rate of Perceived Exertion (RPE) The Borg Scale
ldquo8020 Rulerdquo For training 80 at low intensity
ldquoTrain slow to race fastrdquo
96
3 Points of Intensity (VO2 Max)
HIIT Training ldquoTo maximize the training effects on
VO2max long-interval (ge2min) high-
volume (ge15min) and moderate to long-
term (ge4-12weeks) HIIT are
recommendedrdquo (Wen et al)
Cooper test Run as far as possible in 12
minutes
(3597 x miles) - 1129
(22351 x kilos) - 11288
= VO2 Max
MAF Test (Max Aerobic Function)
Used with ldquo180 Formulardquo
coopertestchartcom
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
33
97
180 FormulaFinding maximum aerobic training HR
1 Subtract your age from 180
2 Modify this number by selecting the category that best matches your fitness and
health profilea If you have or are recovering from a major illness (heart disease any operation or hospital
stay etc) or are on any regular medication subtract an additional 10
b If you are injured have regressed in training or competition get more than two colds or bouts
of flu per year have allergies or asthma or if you have been inconsistent or are just getting
back into training subtract an additional 5
c If you have been training consistently (at least four times weekly) for up to two years without
any of the problems in (a) and (b) keep the number (180ndashage) the same
d If you have been training for more than two years without any of the problems in (a) and (b)
and have made progress in competition without injury add 5philmaffetonecommaf-test
98
DISCERNMENT ldquoMatter mattersrdquo What does it mean to be human
Animals run so besides biologically
whatrsquos the difference We ask questions
Discernment is the key
Nobody knows your body like you
Education continues to be a major
factor in positive patient outcomes If we can teach best practice our runners
will become better safer runners
Decision making is the difference and
discernment is the guidepost
99
The Self-Examination
Five areas to Examine Whole Movement Mobility amp Stability
Tissue Mobility
Joint Stability
Strength
Power
Remember the ldquobiopsychosocial model +rdquo Discernment is the guidepost that helps a
runner simplify all of the details noise and
other influences into two constant options 1) Is this good for me and will help me become a
better version of myself
2) Is my capacity to be a healthy runner being
hindered by this
From the literature
Do mind over muscle strategies
work Examining the effects of
attentional association and
dissociation on exertional
affective and physiological
responses to exercise
Altering Pace Control and Pace
Regulation Attentional Focus
Effects during Running
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
34
100
Self-Examination Quick Screens
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
SL Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
101
ECONOMY
Definition ldquoprudent management of available resourcesrdquo Biologically speaking (RE) Running
economy
Humanly speaking therersquos more to the mix
Breathing capacity Long list of resources
Heart HRR HRV Max Resting etc
And the rest of the like Itrsquos how well you use all the rest of this
102
ECONOMY
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
35
103
Rehabilitation of the Injured
Runner What wersquoll cover
STRIDE Evaluation
Common Running Injuries
Corrective Exercises in Theory
Case Study
Designing a Rehab Plan
105
STRIDE Evaluation
Demographics amp Functional Outcomes UWRI
Subjective Review
Table amp Manual Exam
Functional Assessment
Shoe Assessment
Video Gait Analysis
Education
Intervention
Review amp Follow Up
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
36
106STRIDE Evaluation Form
107
Table Exam
Foot amp Ankle 1st MTP Flexion Ankle DF
Navicular
Hip FADDIR FABER Craig Scour
Thomas Ober
Core Control
Bridge Test TVA
Thoracolumbar VCT Asymmetrical ROM
Palpation Notable areas of symptoms
Manual Muscle Test
ldquoSuccess is peace of mind which is a direct result of self-satisfaction in
knowing you did your best to become
the best you are capable of becomingrdquo (John Wooden)
Yoursquoll (in part) have to set your own
standards for your particular place
population and preferences
108
Quick Screens amp Functional Assessment
Quick Screens
Ankle Toe dorsiflexion Mobility
Half-kneeling hip extension Hip extension mobility
Vertical compression test (VCT) Posture stability
Bridge Test Hamstring amp Glut max stability
Single Leg Squat Lower quarter stability
Jump screen Landing mechanics stability
Lunge w overhead reach Overhead reach mobility
Functional Assessment
Subtalar Joint Neutral
Single Leg Stance Stability comparison ldquoSwing Testrdquo
RearfootForefoot control Posterior tibialis tendon
Isolation of FHBEHB Foot intrinsics
SL Squat ampo Step Down 6 Part Scale
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
37
109
Whatrsquos your score6 Point Scale (SL Squat Step Down)
Hands come off hips
Trunk shift
Pelvic drop
Knee dives medial to 2nd toe
Elevation of medial arch
LOB6 - x = ____
Good (5-6)
Fair (3-4)
Poor (lt3)
110
Quick Assessment Video
111
A Helpful Return to Running Assessment
5 minute test (with 30rdquo rest between)
Single Leg Squat (30rdquo ea leg) 9090 Squat Hold (60rdquo) Step-Up Test (30rdquo ea leg) 160 beatsmin Plank (60rdquo) Standing SL Hop 2rdquo height 160 beatsmin
Taken from Blaise Williams at the UVA SPEED Clinic
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
38
112
Video Analysis Common Running Deficits
Pelvic Drop Hip abductors rotators
Dynamic Valgus Hip abdadd IR (over)pronation
Overstriding Stride cadence strike pattern
Excessive trunk lean Running in the backseat Toilet bowl of doom Core training hip EXT Hip flex
Some considerations
Whatrsquos the point of video analysis
Why donrsquot we watch in real-time
What are the benefits of 2D vs 3D analysis
113
Common Running Deficits
Limited hip extension Gluteals core training
Crossing midline Stride hip control pronators
Over-rotation Tight hips vs tight lumbopelvic
Over pronation Weak intrinsics (see above)
Whatrsquos wrong with this photo
114
Some Common Deficits
Limited hip extension + ________Pelvic drop + ______
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
39
115
Some Common Deficits
(Probable) Dynamic valgusOverstriding
116
Some Common Deficits
Forward trunk leanCrossover gait
117
Running Deficiencies Video
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
40
118
Rehabilitation Principles
Could Forrest Gump have possibly survived his epic run
119
Rehabilitation Principles
Most injuries result from the ldquotoo fastrdquo ldquotoo earlyrdquo ldquotoo muchrdquo approach Acclimatization is your specialty
ldquoProgressions within parametersrdquo
ldquoForm before functionrdquo Itrsquos cyclical in nature Form leads to a (certain) function and function reinforces
particular movement patterns
Eccentrics and their role In brief 2x the demand on a muscle as concentric strengthening
Helps ldquofree uprdquo stickiness Loading
What type of anatomy is being stressed (Not strained)
Tissue glide ldquoMotion is lotionrdquo
120
Graded Exposure
We adapt (over time) to the demands imposed on us
SAID Principle Specific
Adaptation to
Imposed
Demands
Goals To continue to increase stress (good) over an acclimatized model in order to
stimulate adaptation but avoid injury (strain)
Let the body- let yourself- gain ldquogood newsrdquo about the activity
More often than not we are not overworked but under-rested How do we maximally recover
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
41
121
Rehabilitation Principles
When beginning Where is the patient at
Fitness level
SorenessTolerance
Symptoms
What disruptive factors are in place
Progressions Pain
Intensity
Joint Angle
How does the patient tolerate each set
RPE (Rate of perceived exertion)
Easy 4-6
Moderate 5-7
Hard 7-10
Sets Easy 1-2
Moderate 2-3
Hard 3-5
Reps 12 10 8 for strength
30 20 15 for endurance
RER (ldquoReps in reserverdquo) Wean from 5 down
122
Specific Exercise Progressions
Tissue Mobility
Soft tissue glide
Calf Smash
Soleus smash
Release w eccentrics
Calf HS HF
Piriformis mobilization
Stability
Transverse Abdominis control
Pigeon hip extension
Donkey kicks
Fantastic Five for the hip
FHB Isolation
SL Balance
ldquoChair of deathrdquo
123
Specific Exercise Progressions
Strength
PB Triad
PB Pike
PB Quadruped
FB SS kicks walks
Windshield Wipers
SL Deadlifts
Russian Twist
Rotisserie Chicken
SL Hip Adduction (Plank)
Power
Ninja jump series
Lateral jumps
Star hops
Drop fall and push
Olympic lifts
Squats
Deadlift
Power clean jerk
Push-press
Metronome march jump rope
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
42
124
Specific Exercise Progressions
Endurance
Single leg stance variations
DL Hops Jump Rope
Runnerrsquos March Holds SL Hops
Hills
(UVA Assessment)
125
Training Toys
How much do you (really) need
Whatrsquos the runnerrsquos desiregoal(s)
Some versatile ldquotoysrdquo Ball
Body
Brain
Get out there
126
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
43
127
128
Specific Exercises (Hip EXT Bias)
129
Specific Exercises (Hip EXT Recruitment)
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
44
130
Specific Exercises(Hamstring Bias Gluteals)
131
Specific Exercises(Lumbopelvic stability Foot stability)
132
When it comes to patient communication
If your patient canrsquot apply it itrsquos (almost) worthless Running is a very habitual sport
ldquoAltering Pace Control and Pace Regulationrdquo Article ldquoAttentional focus interventions may prove beneficial for some athletes to adopt
task-appropriate attentional strategies to optimize performancerdquo
Gait cues should be Easily understandable
Easily applicable
Time location pace etc
Felt
STRIDE Strike Tactility Rhythm Intensity Discernment Economy
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
45
133
Letrsquos Review
Phase I Basic Anatomy
Running vs Walking Kinematics
Biomechanicals
Etiology of Injuries
Biopsychosocial Model
Phase II Prehabilitation
STRIDE Model
Elements needed for running well
Phase III STRIDE Evaluation Walkthrough
Common Running Deficits
Injury Prevention amp
Corrective Exercises
134
Case Study 1
42 yo male
History of running recent change in lifestyle moved from East Coast
LBP unrelated to running but persisting during gait
CC ldquono pain during run but afterwardrdquo Lumbosacral assessment stiffness with FW flexion
Denies tenderness
Symptoms resolved w ADLrsquos but remain with increasing running distance
Table Exam MMT 4-5 gluteus medius L 45 gluteus maximus L
Tight Achilles amp Hallux (10 deg B 15 deg B respectively)
(+) Bridge Test
135
Case Study 1
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean
Cadence 158 stepsmin
Limited hip extension
Heel strike
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
46
136
Designing your Rehab Concepts
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
137
Case Study 2
16 yo female XC amp Trackster local HS no hx of prior injury Ran half-marathon in place of her brother last Fall wo training
L hip pain (anterior) mid-race persistent up to visit painful ldquosnappingrdquo in hip Worsens w increasing distance speed
Imaging negative (hip)
Table Exam Painful palpation to Psoas (L)
MMT 4-5 gluteus medius L 45 gluteus maximus L 4-5 internal rotators L
(+) Bridge Test (+) Elyrsquos (+) Thomas tests
138
Case Study 2
Movement pattern deficits Hip flexion bias on overhead lunge
+ VCT
Video Gait Analysis FW trunk lean increased lordosis limited hip extension lands anterior to COM
Pelvic drop on R L overpronation Heel striker
Cadence 167 stepsmin
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
47
139
Rehab Concepts (repeated)
Whatrsquos the etiology
How would you explain this
What would you prescribe
How would you discuss this with your runner
In 2-4 weeks
What do you expect to change
What would you alterprogress
What are your next steps
140
What else
Specific Rehabilitation Principles for the Runner
STRIDE in Detail
Prehabilitation Principles for Running Well
141
Questions
Chance Unger PT DPT OCS ATC
chanceungergmailcom
striderunningcliniccom
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
48
142
ReferencesUS Army Med Dept J 2012 (Oct-Dec) 25-30Relationships Among Self-reported Shoe Type Footstrike Pattern and Injury IncidenceGoss DL Gross MT
Medicine amp Science in Sports amp Exercise 2013Rearfoot and MidfootForefoot Impacts in Habitually Shod RunnersBoyer ER Rooney BD Derrick TR
The International Journal of Sports Physical Therapy 2012 7(5) 525Changes in Lower Extremity Movement and Power Absorption During Footstrike and Barefoot RunningBlaise Williams III DS Green DH Wurzinger B
Nature 463 531-5Foot strike patterns and collision forces in habitually barefoot versus shod runnersLieberman DE Venkadesan M Werbel WA Daoud AI DAndrea S Davis IS Mangeni RO Pitsiladis Y (2010)
httpwwwbarefootrunningfasharvardedu4BiomechanicsofFootStrikehtmlBiomechanics of Foot Strike amp Application to Running Barefoot or in Minimal FootwearHarvard Barefoot Running
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886Altering Pace Control and Pace Regulation Attentional Focus Effects during RunningBrick et al
143
Sports Med 2018 May48(5)1117-1149 doi 101007s40279-017-0835-7
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance A Systematic
Review
Blagrove RC12 Howatson G34 Hayes PR3
Journal of Biomechanics 76 (2018) 1ndash7
Acute changes in foot strike pattern and cadence affect running parameters associated with tibial stress fractures
Jennifer R Yong a Amy Silder b Kate L Montgomery b Michael Fredericson c Scott L Delp
J Orthop Sports Phys Ther 2018 Nov48(11)873-877 doi 102519jospt20188169 Epub 2018 Jun 22
How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime
Bertelsen ML Hansen M Rasmussen S Nielsen RO
Clin Rheumatol 2018 Sep37(9)2497-2504 doi 101007s10067-018-4121-3 Epub 2018 May 4
Running does not increase symptoms or structural progression in people with knee osteoarthritis data from the osteoarthritis
initiative
Lo GH12 Musa SM3 Driban JB4 Kriska AM5 McAlindon TE4 Souza RB6 Petersen NJ3 Storti KL7 Eaton CB8 Hochberg MC9
Jackson RD10 Kwoh CK11 Nevitt MC12 Suarez-Almazor ME13
References
144
Sports Med 2013 Dec43(12)1335-53 doi 101007s40279-013-0084-3
The biomechanical differences between barefoot and shod distance running a systematic review and preliminary meta-analysis
Hall JP1 Barton C Jones PR Morrissey D
Gait Posture 2017 Oct58240-245 doi 101016jgaitpost201708005 Epub 2017 Aug 9
Changes in gluteal muscle forces with alteration of footstrike pattern during running
Vannatta CN1 Kernozek TW2 Gheidi N3
J Orthop Sports Phys Ther 2015 Oct45(10)738-55 doi 102519jospt20156019 Epub 2015 Aug 24
Biomechanical Differences of Foot-Strike Patterns During Running A Systematic Review With Meta-analysis
Almeida MO1 Davis IS Lopes AD
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 879ndash886
Altering Pace Control and Pace Regulation Attentional Focus Effects during Running
BRICK NOEL E CAMPBELL MARK J METCALFE RICHARD S MAIR JACQUELINE L MACINTYRE TADHG E
Medicine amp Science in Sports amp Exercise May 2016 - Volume 48 - Issue 5 - p 860ndash868
Sensory Enhancing Insoles Modify Gait during Inclined Treadmill Walking with Load
MIRANDA DANIEL L HSU WEN-HAO PETERSEN KELSEY FITZGIBBONS STACEY NIEMI JAMES LESNIEWSKI-LAAS NICHOLAS
WALSH CONOR J
References
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources
49
145
J Sci Med Sport 2018 Jun21(6)574-578 doi 101016jjsams201709593 Epub 2017 Oct 6
The influence of cadence and shoes on patellofemoral joint kinetics in runners with patellofemoral pain
Bonacci J1 Hall M2 Fox A3 Saunders N3 Shipsides T4 Vicenzino B5
J Am Coll Cardiol 2014 Aug 5 64(5) 472ndash481
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
Duck-chul Lee PhD Russell R Pate PhDdagger Carl J Lavie MDDagger Xuemei Sui MD PhDdagger Timothy S Church MD PhDsect and Steven N
Blair PED
Prog Cardiovasc Dis 2017 Jun - Jul60(1)45-55 doi 101016jpcad201703005 Epub 2017 Mar 30
Running as a Key Lifestyle Medicine for Longevity
Lee DC1 Brellenthin AG2 Thompson PD3 Sui X4 Lee IM5 Lavie CJ6
Int J Sports Physiol Perform 2015 Mar10(2)172-7 doi 101123ijspp2014-0041 Epub 2014 Jul 8
The self-paced VO2max test to assess maximal oxygen uptake in highly trained runners
Hogg JS1 Hopker JG Mauger AR
Appl Physiol Nutr Metab 2013 Dec38(12)1211-6 doi 101139apnm-2012-0384 Epub 2013 Jun 6
The efficacy of the self-paced VO2max test to measure maximal oxygen uptake in treadmill running
Mauger AR1 Metcalfe AJ Taylor L Castle PC
References
146
Thank you amp a few resources