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#86 - Can changing gait reduce running injuries with Dr Bryan Heiderscheit

Inside Exercise2024-07-01
258 views|11 days ago
💫 Short Summary

The video discusses running injuries, biomechanics, and injury prevention strategies. Experts highlight the importance of gradual changes, individualized approaches, and proper training to reduce injury risk. The impact of foot strike patterns, shoe types, and running mechanics on injury rates is explored. Key topics include knee pain, energy absorption, stride length, and step rate adjustments for optimal running efficiency. The significance of body capacity, resilience, and gradual progression in training is emphasized. Gate retraining, shoe selection, and understanding biomechanics play crucial roles in preventing running injuries and improving performance.

✨ Highlights
📊 Transcript
Importance of Gradual Changes in Preventing Running Injuries.
01:03
Varying viewpoints on minimalist shoes and forefoot landing as contributors to injuries.
Experts agree on the need for gradual changes and dismiss the idea that specialized shoes prevent pronation-related injuries.
Emphasis on understanding individual needs and making informed adjustments to prevent running injuries.
Discussion on running injuries and perspectives on running mechanics.
03:48
Irene and the speaker differ on foot strike and loading rate as injury risk factors, but agree on gate retraining importance.
Rasmus's epidemiological work analyzes factors affecting running injury risk in novice and recreational runners.
Evolution of cushioned shoes and impact on running mechanics are discussed.
Emphasis on the need for individualized approaches to address running injuries.
Transition from Distance Runner to Biomechanics Researcher
09:00
The speaker initially focused on distance running but shifted towards research in biomechanics and injury prevention.
Interest in pain and biomechanics interaction led to studying with a renowned biomechanist.
Experience with Joe Hamill solidified the speaker's path towards biomechanics research.
Background in physical therapy and research publication sparked a passion for biomechanics and pursuit of a PhD in the field.
Prevalence of knee pain in runners.
11:11
Approximately 40% of runners experience knee issues annually.
The knee joint is the primary energy absorber during running, except for forefoot runners.
Forefoot running leads to energy absorption through the ankle joint due to eccentric calf muscle contractions.
Running involves a calf-dominant energy absorption and generation phase with clear distinctions between eccentric and concentric muscle contractions.
Importance of Proper Foot Landing Technique in Running
15:13
Landing on the forefoot distributes load between the knee and ankle, aiding in energy absorption.
Landing on the heel puts more strain on the knee.
Forefoot landing increases demand on Achilles and calf muscles, which can lead to injury if not adapted.
Body adaptation and building buffer capacity are essential for tolerating running challenges and training changes.
Importance of balancing functional training and isolated strengthening in preventing weak links in the muscle chain and ensuring proper integration within the whole system.
17:32
Knee injuries in runners are linked to energy absorption during the loading phase of running on knee joints.
Understanding biomechanics and muscle engagement is crucial for injury prevention and rehabilitation.
Emphasis on a progressive approach that combines different forms of training for optimal results.
Impact of footwear on running injuries.
21:55
Minimal shoe styles are not critical for injury prevention, consistency in shoe choice is more important.
History of running injuries suggests the increase in reported cases may be influenced by growing interest in tracking injuries.
Evolution of running shoes and their effect on footstrike patterns.
Minimal impact of shoe changes on foot strikes for most individuals.
Impact of Foot Strike Patterns on Injury Rates.
24:39
Studies have conflicting results on the relationship between foot strike patterns and injury rates.
Transitioning gradually between different shoe types may not have a significant impact on landing patterns or injury rates.
Ankle, forefoot, Achilles, and calf injuries are associated with different landing styles.
Rearfoot runners are more prone to injuries due to demographic factors rather than foot strike alone.
Importance of proper training in running.
27:22
Gradually progressing and respecting total load is crucial for training success.
Balancing training with sleep and lifestyle is essential for optimal performance.
Body capacity, strength, and resilience are key factors in tolerating hard running and high mileage.
Manipulating stride demands and accumulation can impact training effectiveness.
Factors affecting running performance and injury risk.
33:04
Vertical displacement of the body's center of mass while running can indicate total body demand and injury risk.
Runners who consume less oxygen and have less vertical displacement tend to perform better.
Assessing injury history and resilience is important when considering changing running style.
Minor adjustments in running style can help reduce bounce and improve performance without increasing injury risk.
Impact of Stride Length and Step Rate on Running Efficiency.
35:52
Overstriding can lead to inefficient oxygen and energy use.
Adjusting takeoff angle and landing position can improve running efficiency.
Increasing step rate can help achieve optimal running form.
Comparisons made to swimming technique, emphasizing stroke length importance in optimizing running mechanics.
Importance of Proper Stride Length in Running Technique.
38:37
Majority of stride length occurs during the float phase in the air, not on the ground.
Overstriding is when the foot is far ahead of the center of mass at contact, causing a breaking force.
Bringing the foot closer to the center of mass reduces negative consequences and bouncing.
Adjusting stride position can reduce knee demand by 20-30% with minimal adjustments.
Impact of Increasing Step Rate on Running Performance and Injury Prevention.
42:22
A small increase in step rate can significantly reduce injuries and improve running performance.
Studies have shown that a 2-3% change in step rate can decrease re-injury rates.
Long-term follow-ups are necessary to fully understand the effects of changing cadence.
Clinicians' strong beliefs in certain treatments and the placebo effect of patient belief can complicate research on running performance and injury prevention.
Elite runners often land on their rear foot instead of forefoot, impacting injury risk.
46:04
Loading rate is crucial in determining injury risk, measured through vertical forces between foot and ground.
Conflicting viewpoints exist on the significance of loading rate in predicting injuries.
Force plate measurements are used to analyze loading rate during landing.
Elite collegiate level runners exhibit variations in shoe types and landing patterns, influencing loading rate.
Importance of Reducing Bounce and Overstride in Running
49:20
Emphasizes modifying running gait based on individual mechanics, such as step rate and landing position.
Suggests verbal cues and techniques like promoting a forward lean to address overstriding.
Notes that more experienced runners tend to have better mechanics, including shorter strides and higher turnover.
Mentions that fitness improvements can impact landing position and overall running form.
Importance of Efficiency and Mechanics in Running
53:17
Experienced runners have better mechanics and efficiency than beginners, resulting in consuming less energy and oxygen while covering more distance.
Improved efficiency can lead to fewer injuries, but intense training like longer distances and intervals can increase the risk of injury.
Balancing efficiency, injury prevention, and training intensity is crucial for runners to maximize performance and stay healthy.
Gate retraining can reduce injuries in runners.
55:57
Those undergoing retraining had fewer injuries compared to those who did not change their mechanics.
The study lacked information on adherence to retraining post-supervision and training exposure levels.
Foot strike changes can impact step rate and loading rates.
Footstrike adjustments were found to better reduce loading rates than altering cadence.
Misconceptions around excessive pronation and shoe types impact on injury rates.
01:01:31
Motion control shoes or orthotics do not necessarily reduce injury rates compared to neutral shoes.
Excessive pronation receives too much attention driven by shoe sales rather than scientific evidence.
The value of pronation in reducing injury risk is minimal, with little correlation between shoe types and injury prevention.
Impact of Running Shoes on Injury Rates
01:03:48
Motion controlling shoes may lead to increased pain for some individuals.
Hamstring injuries in running are more commonly associated with sprinting rather than distance running.
Injuries to the hamstring muscle occur during the swing phase of running when the leg is decelerating.
Eccentric contraction is required to slow down the leg and prevent strain on the hamstring muscle.
Key Highlights on Injury Prevention and Recovery
01:06:06
Eccentric exercises, such as the Nordic hamstring exercise, are effective in reducing hamstring strains by up to 50%.
It takes 3 to 6 months post-sport clearance for bone density to return to pre-injury levels following tibia stress injuries.
Running mechanics remain compromised for over a year after ACL reconstruction, emphasizing the need for a gradual return to running to prevent further injury.
Importance of quadricep strength post-surgery for running tolerance and the need for gate retraining.
01:10:28
Mechanics like bounce and over striding play a significant role in preventing injuries.
Sprinters should respect speed levels to minimize injury risk.
Effective running post-surgery is crucial for a safe return to sports.