The neutral shoe quest

If you are looking for a neutral shoe for fitting an orthotic, it just got harder to find. I just got to check out the New Balance 1063 and I am somewhat disappointed once again. In my opinion, the 1063 is nowhere near the feel of the 1061. The 1063 now has a large crash pad resting on a Mizuno like midsole. In my opinion, if you weigh more than 130 pounds and heel strike on the outside edge of your heel, this type of crash pad will increase the angle of heel strike (supination or lateral heel strike). This could contribute to lateral hip, knee pain or shin splint symptoms. It will also likely change the effectiveness of your 400$ orthotic. We try to fit our clients in a running shoe with a more traditional midsole without a large soft crash pad. If you have a neutral shoe that works for you, please share in a comment below. Thanks
Check out my previous thoughts on this topic: Retro Shoes / Soft Crash Pad /Neutral shoes

Be Hip!

(c) http://www.physiotherapy.co.uk/
This weeks topic on take and run Thursday is running injuries. This guy has a problem. Check out that hip position. This is a great picture of hip drop which is a problem we see often. The left hip drop is most likely because of right Gluteus Medius weakness. The primary function of this muscle during gait and running is to help stabilize the hip when the foot is in contact with the ground. It controls stance leg hip adduction. This can lead to multiple running injuries including ITBFS, knee, groin, lateral hip & lower back pain. The best way to correct this problem is to train/strengthen this muscle the same way it functions during gait. That is with the right foot on the ground. With my left groin strain last year, we noticed that my pain would increase in cushioned running shoes which allowed more pronation. We also noted that along with that I had more right hip drop (left gluteal medius weakness). I initially worked on left single leg stance exercises while simulating where my hip should be during stance (level hips). This is done by contracting or squeezing my left buttock/ leveling the pelvis. I would hold this position for 5 to 10 seconds and would fatigue very quickly. I then progressed to higher level functional exercises but only if I could maintain this position. In my case, flexibility had very little to do with why I was having pain with running. With a different neutral running shoe and increased functional strength of my hip I was able to return to pain-free running.

Our previous post on the step down, is an example of one of the higher level exercises. We will post some more video of others. Check out this related post. Got strength?
I hope this helped to explain this common hip issue.
Be hip!

Retro Shoes (part 3) / Firm Midsole & Crash pad

Read the post Retro shoes and Retro shoes part 2.
This video shows me in a neutral shoe with a more firm mid sole and crash pad. Again watch the ankle, foot and knee during all the phases of the running gait cycle. We think when you compare this with the previous video, you will see that there is less compression of the crash pad/ mid sole and thus a much more efficient gait cycle.

Look for the following:
Less toe out during swing/ Foot straighter during gait
More narrow gait cycle (feet landing in front of each other)
Normal amount of pronation

In our opinion, this "retro style" of neutral shoes will be a better choice for most neutral runners who weigh more than a 115 pounds. This type of shoe is also a great choice for runners who wear orthotics. These shoes should last longer and help to prevent injury. So again be careful when you try on those soft running shoes. Give a firm shoe a chance. Compare your shoe in the same way we did these two shoes. If your mechanics look better then you will probably feel better when you run in them.
Good luck and happy searching!

Retro Shoes (part 2) soft crash pad

This post has a video of a runner (me) in a popular neutral running shoe. Read the post on Retro shoes 1-13-08. The crash pad (blue mid sole material) in this video is large and soft. Watch this video and observe the angle in which the heel makes contact with the ground. Watch the following compression of the crash pad, then the affect that it has on the ankle and foot as the foot travels to foot flat. Then watch the ankle, foot and knee during swing phase. It is easier to see this frame by frame or in slow motion. Watch for wasted motion especially in swing phase (foot turning outward).
Watch the next video and compare it to this video. Even with this poor quality video, you should be able to see some differences.
P.S. We try to write these posts in layman's terms.

GOT strength?

This morning my daughter & I went to run inside as it is 0 degrees outside. We ran on a local indoor track which as you can image was fairly crowded. As we ran, I again found myself watching people warm-up and then accessing the way they run. There was a female teenage runner who was stretching her hamstring over her head. She obviously was very flexible. A few laps later, I saw her running. What I observed was the following: as she landed and went to foot flat, her swing leg's hip dropped several inches, creating an un-level pelvis. On the stance leg, her femur and knee rotated inward. As her leg went through swing, the knees almost touched. In other words she has a lot of wasted motion and it all started with the hip drop. These issues could eventually lead to injury. I have seen this gait pattern many times, especially in flexible young female runners. This type of runner is, dare I say TOO flexible! She could improve her running mechanics and prevent injury by actually spending more time strengthening. She needs to work on hip stability/ NOT flexibility. The exercises we have and will post are good examples of the type of functional strength training she would benefit from the most. These types of exercises work the hip and leg muscles in similar ways they are used with running. They are also functional mobility exercises which means that they require strength and mobility. Mobility she's GOT/ just no strength!