Pronation

October 28, 2014 by Leave a Comment

It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!

 

 

Pronation

Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing either supination (underpronation) or overpronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

 

Normal Pronation

IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Runner’s World Video: Normal Pronation

Normal Pronation: What is it?

We show you, in slow motion detail, how to determine if you have this gait pattern.

 

Overpronation

As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
Preventing Overpronation Injuries 
Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.
If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.
  • Wear shoes with straight or semi-curved lasts
  • Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
  • Use over-the-counter orthotics or arch supports

 

Runner’s World Video: Overpronation

Overpronation: What is it?

We show you, in slow motion detail, how to tell if you have this gait pattern.

 

Underpronation (Supination)

Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.
This places extra stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis, and plantar fasciitis. Underpronating will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.
Preventing Underpronation Injuries 
Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.
If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.
  • Wear shoes with curved lasts to allow pronation
  • Look for lightweight trainers as they allow more foot motion
  • Check for flexibility on the medial (inner) side of the shoe
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PHYSICAL THERAPY EXERCISES FOR LEGS

October 29, 2013 by Leave a Comment

Matthew Schirm shares a few physical therapy exercises to benefit your legs. IF you have any pain, come see us at San Diego Sports Physical Therapy in San Diego. We will help you regain your strength and improve your health!

A leg injury can limit your activity level.

Physical therapy is an essential component of a rehabilitation program for any leg injury. This entails a logical progression of low-intensity to high-intensity exercises designed to restore any lost flexibility, strength and power so you can return to normal activities as quickly as possible. Consult a physical therapist to develop a program that suits your personal goals and needs. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

STRETCHING EXERCISES
Stretching your calves, quadriceps, hamstrings and gluteal muscles will help restore your ankle-, knee- and hip-joint ranges of motion, respectively, depending on the location of your injury. Lengthen the involved muscles until you feel gentle tension, then hold for 10 to 30 seconds, gradually deepening the stretch with each exhalation as you breathe deeply. You can also repeatedly lengthen and shorten your leg muscles in a slow and controlled fashion to stretch them dynamically.

ISOMETRIC EXERCISES
Isometric exercises are appropriate if you’ve injured an ankle, knee or hip joint and consequently moving the joint through a normal range of motion is painful. Performing isometric heel raises, for example, targets the calf muscles. This exercise involves standing on your tiptoes for 10 to 30 seconds at a time. Furthermore, isometric hamstrings and quadriceps contractions may help you recover from a knee injury, and isometric hip abduction, adduction, extension and flexion exercises may help rehabilitate a hip injury.

STRENGTHENING EXERCISES
Perform traditional strengthening exercises when it’s no longer painful to move your injured joint through a normal range of motion. Use your body weight or a resistance band to provide low-impact resistance at first, then increase the intensity by using a barbell, dumbbells or a weight machine for each exercise. Examples of appropriate exercises include heel raises that work your calves, leg curls and leg extensions that isolate the hamstrings and quadriceps, respectively, hip abduction, adduction, extension and flexion exercises on a weight machine and deadlifts, leg presses, lunges, squats and stepups, which work your hip and knee joints simultaneously.

PLYOMETRIC EXERCISES
Perform plyometric exercises at the end of your rehabilitation program, after your injury has healed and you’re ready to resume normal activities again. These power-building exercises are particularly effective for athletes that jump, run and sprint frequently while training and competing. Examples of effective plyometric exercises for your legs include box jumps, depth jumps, lateral hops and long jumps. Do these exercises two to three times per week, progressively increasing the intensity with each training session.

REFERENCES
“Essentials of Athletic Injury Management”; William Prentice and Daniel Arnheim; 2008 “NSCA’s Essentials of Personal Training”; Roger Earle and Thomas Baechle; 2004 Sports Fitness Advisor: Isometric Exercises and Static Strength Training

Read more: http://www.livestrong.com/article/477394-physical-therapy-exercises-for-legs/#ixzz2ikT7NnAa

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Biking: Safety and Fitness

August 6, 2013 by Leave a Comment

If you bike on the regular, then you may be aware of the injuries that are associated with the sport. Here are some tips from Eric Moen, PT to help you stay safe when you bike!

Bicycle-related pain and injuries are commonly associated with poor bike fit. Following these tips will help you minimize the risk of injury:
Postural Tips

Change hand position on the handlebars frequently for upper body comfort.
Keep a controlled but relaxed grip of the handlebars.
When pedaling, your knee should be slightly bent at the bottom of the pedal stroke. Avoid rocking your hips while pedaling.

Common Bicycling Pains

Anterior (Front) Knee Pain. Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).
Neck Pain. Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
Lower Back Pain. Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.
Hamstring Tendinitis. Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.
Hand Numbness or Pain. Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
Foot Numbness or Pain. Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.
Ilio-Tibial Band Tendinitis. Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.

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