5 Running Mistakes You Didn’t Know You Make

(Image: © Sergey Khakimullin | Dreamstime)

If you are a runner, it could be hard to see your own mistakes.

Unless you’re constantly running alongside a full-length mirror to look at your reflection, you can’t really observe that your posture is off. Perhaps you have back pain, but you are not sure where it’s via. Or maybe you are not obtaining the most out of your stride, but you are not sure how exactly to properly modify it.

That is where Gregory Holtzman will come in. Holtzman can be an assistant professor of physical therapy and director of the newly opened running clinic at Washington University in St. Louis, and he diagnoses movement problems to boost runners’ techniques and lessen their pain.

Patients who come to the clinic are first given a musculoskeletal evaluation so Holtzman and his colleagues can identify any issues with their muscle length, strength or mobility.

Then patients are videotaped from leading, sides and back while running on a treadmill to ensure that the physical therapists can easily see any mechanical abnormalities close up and in slow motion.

«It’s an extremely individualized type of treatment because not everyone will react to the same kind of cues,» Holtzman MyHealthNewsDaily told.

Holtzman distributed to MyHealthNewsDaily the five most common issues his patients face (although solution for every problem may vary from individual to individual).

To find the right treatment for you, he encourages scheduling a scheduled appointment at a close by physical therapy or running clinic.

1. Asymmetrical running pattern

An asymmetrical running pattern — landing harder using one side of your body compared to the other — is among the first things Holtzman takes note of when he observes a fresh patient. He evaluates this issue by hearing what sort of patient runs.

«I believe it’s an overlooked element of running,» Holtzman said. «You may get a lot out from the sound.»

If a runner boils down harder on the proper side compared to the left, or vice versa, it might signal an inherent mechanical flaw of the running style that may result in pain , Holtzman said.

2. Inward knee collapse and weak hips

Another running problem Holtzman commonly observes are people whose knees collapse inward if they run, which is due to weak gluteus muscles.

When you run, your knees are likely to stay static in line together with your hips. If a hip muscles are weak and aren’t supporting your weight, that weight will head to your knees and lead them to bow inward, he said.

«The knee bends and takes the shock,» Holtzman said.

To solve this problem, Holtzman recommends exercising to develop the posterior gluteus medius and the gluteus maximus, two of the main element muscles in the buttocks.

3. Running on your own fore-foot if you are a really rear-foot runner (and vice versa)

Some individuals are rear-foot runners who strike down harder on the trunk section of the feet, and others are forefoot runners and strike harder on leading part of their feet down. One running style isn’t much better than the other necessarily, Holtzman said, but impact forces could be different between the two running styles.

Rear-foot runners generally have an increased amount of force exerted on the feet if they strike down weighed against forefoot runners, he said.

«For rear-foot runners that are experiencing problems, frequently you may make changes to the mechanics along the chain that alter the amount of this impact force,» Holtzman said.

You don’t necessarily need to differ from a rear-foot strike pattern to a forefoot pattern, but a physical therapist can help make subtle changes in mechanics to lessen pain, he said.

Forefoot running has gained popularity with the marketing of “barefoot” jogging shoes, but it does take time and training to perform this way if you’re an all natural rear-foot runner, he said.

«The problem with forefoot running with some individuals is [that] their feet aren’t strong enough to aid their weight,» Holtzman said. «That is why if you’re likely to transition to forefoot or barefoot running, and you’ve been a rear-foot shoe runner, then you need to make that progression steadily so you can raise the strength of your foot.»

4. Over-striding and over-swinging

Over-striding and swinging your arms unevenly are two of the primary factors behind back pain from running, Holtzman said.

«We have a tendency to move around in certain ways, or favor certain movements, that in the long-term can contribute to stress on the relative back,» he said. «Some individuals believe you alter your movements due to back pain, but our philosophy is that improper movement or postural alignment may raise the pressure on the lower back and cause back pain.»

Over-striding, which occurs when the steps you take are big for the body size too, can spur excessive rotation since the pelvis and spine move toward one direction a lot more than the other, Holtzman said.

Swinging one arm further back compared to the other can donate to the spine misalignment while running also, he added.

5. Being unacquainted with your foot type

Not many people are blessed with perfect arches — and the ones who are more flat-footed than they recognize could possibly be suffering for this.

«People might recognize the actual fact that they don’t have great arches, but they may be wearing shoes that aren’t appropriate for their foot type,» Holtzman said.

But wearing the incorrect shoes can result in hip, and knee pain back, he said.

Holtzman said you need to visit a custom orthotics or specialty running-shoe store to get special shoes for flat feet.

Sneakers from the standard big-box stores don’t possess custom fits, so they might not be able to alleviate pain, he said.

Pass it on: Go to a running clinic or physical therapist to look for a solution for some of the most typical running mistakes, that may distress and make your work-out less efficient.

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Follow MyHealthNewsDaily staff writer Amanda Chan on Twitter @AmandaLChan.

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5 Running Mistakes You Didn’t Know You Make