Tag Archives: gait

Pace Maker: an interview with Today in PT

2 Replies

Today in PT is a magazine for the physical therapy profession. They wrote:

Americans are increasingly on the run, with Running USA’s 2012 State of the Sport report counting nearly 39 million runners. Runners spend nearly $2.5 billion annually on footwear, according to the report. But, unfortunately, new shoes don’t come with accurate information and proper training to safely and successfully pursue the activity. For that, Today in PT turned to Jay Dicharry, PT, MPT, SCS, author of “Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention.” click here for the rest

They threw out 10 questions, and i threw out 10 answers. Check out the link if you’d like to see some of the reasons why i do what I do, a few lines on the book, and why i got into this aspect of athletic injury care in the first place.

 

Do you treat triathletes? Join me @ U of Michigan

1 Reply

Multisport athletes have a lot of challenges in their training,  but the training demands of 3 sports seem to creep up on all of us. Athletes spend so much time trying to fit in their volume that the body often gets ignored.

Well, this all ends now. Join me at the University of Michigan April 20-21st where we discuss “Putting the Athlete in Triathlete: a clinician’s role in endurance sports.” During this 13 hrs course, we’ll lay the ground work and discuss how endurance training impacts the tissues of the body, and then move on to detailed descriptions of the mechanics of each sport. You’ll learn how to correlate your musculoskeletal evaluation of the body with a runner’s swim, bike, and running performance. We’ll discuss why swimmers aren’t your typical overhead athletes, you’ll learn how to do bike fits (how to fit the bike to the rider, and more importantly how to fit the rider to the bike) with hands on practice, learn how to identify common gait patterns and cue them out of problems that overload the body, and understand the role of complimentary training and strengthening. At the end of the weekend, you’ll understand how to help your athletes make training easier on their body, and improve their efficiency.

for registration information, click here, and for a hourly breakdown of the course, click here. See you there!

Running Footwear: A critical look at what we know about footwear and how to select the best fit for your athlete

7 Replies

The media likes to spin things to make headlines. I’m not too big on spinning, I’d rather just help educate. If you’d like to clear the air and see what we know, what we don’t know, and what’s been spun, you can check out this webinar I’m doing for USA Track and Field next week on Mar 26th. Coaches will get CEU’s from their couch.

The make of running shoes have historically gone from one side (thin and flexible) to the other (stiff and bulky) and are now moving toward the middle of the road. Which is best? And how do you match running shoes to an individual runner? In this webinar presentation, Jay Dicharry will comb through relevant research and clinical experience to help you approach your running retailer with the knowledge of selecting the right tool for the job. Learn how to ensure that you are running in your shoes rather than your shoes running you! By the end of this webinar you’ll be able to understand:

  •                 the evolution of footwear
  •                 how footwear has been classically prescribed
  •                 proof that this fit model is ineffective
  •                 how shoes impact your running form
  •                 how barefoot running impacts your form
  •                 how shoe wear impacts your form
  •                 how to select shoes for you
  •                 what minimal shoes are, and if you are ready to make the transition

Why does your achilles hurt, and how to fix it

1 Reply

I was contacted by Jason Fitzgerald at StrengthRunning.com to help clear up a lot of the mystery behind achilles issues. Even though this injury can be a major complicator for your training, the mechanics of it are actually quite simple.  If you’d like to check it out, check out this link.

Learn how to run (better) from your couch!

Leave a reply

Yes, I’m suggesting you actually spend about an hour on your bottom if you want to learn to run better. Join me on Tuesday, Feb 26th, I’ll be hosting a webinar for USA Triathlon. A quick summary and a registration link is right here.

Topic: Building the Perfect Runner: How Strength and Form Can Improve Your Performance (with Jay Dicharry)

What’s the best way to run? While often polarizing headlines read “everyone must land on their forefoot”, there is a lot more to efficient running form than a foot strike. In this webinar presentation, Jay Dicharry will use both scientific data and simple analogies to discuss what good running form is. Then, it’s on to the naked truth: There are things you can do outside of running that will improve your running economy. By the end of this presentation, you will understand:

•What defines proper running form, and how it plays a role in injury and performance.

•How to ensure that you are putting the best ingredients (your body!) into your running form.

•The mobility requirements for proper running

•How to optimize your strength training to ensure it directly transfers into better running.

•How to optimize posture and effectively integrate it into your daily activities and training.

Join Jay as he looks past the hype and shares the information you need to perform at your peak.

From General to Specific: thinking through your yearly training plan

3 Replies

OK. Gut check time. a few weeks ago, I asked you to take a look at your past, and identify your performance limiters.  While both “Type A” and “Type B” training plans can be incredibly successful, even the most open minded Type B person takes a step back to look at their needs. After all, you’ll never reach your goal without a road map to guide you along the way.

To help you organize your road map, I’d like you to keep in mind a general plan: “from general to specific.” What does this mean? Well, if you are a cyclist, the best, most specific way to train leading up to your competition season is to pedal your bike…..often! But if you are 4 months out from your season, there are about a million other things you could be doing besides biking, that will still help you pedal well come competition season.

There’s no substitute for working hard, but there’s also no reason to work hard at the same thing. I know some of you say, “sure – I do this. I lift weights in the offseason.” Well, if you know anything about modern training theory, weights, plyometrics, and drills aren’t just for the off season (another topic for another time). When I say general, I’m not talking about all this kind of stuff. I’m talking about other kinds of stuff.

When you are 4 months out from race day, your body doesn’t really care if you did 2 hours on the trainer, or 2 hours XC skiing out in the woods. But your brain just might be a whole lot happier shushing though the snow covered trees instead of watching another 15 yr old Spinervals video. If you feel like going to a rock gym – go for it. The balance, coordination, and muscle stabilization you gain from rock climbing will improve areas of your body you never existed. And so what if you aren’t good at it? You aren’t a professional rock climber, its just something fun to do while you’ve got time, and all-cycling-all-the-time isn’t the sole focus of your day.

Me? I’m tackling my nemesis…..trying to ride my unicycle. Previously, its been successful at tacking me instead. But this is all supposed to be fun right? We do this stuff for a challenge. Repeat after me: “It’s January.” You know your friend who is putting in 20 hr training weeks right about now? He’s in for a massive blow-up come about June, and will be spending the peak of race season burt out and destroyed. So expand your skills and expand your mind. This winter, what are you doing to work on your “general?”

Think backwards to go forwards

2 Replies

So its the second week of the new year. Did your 19 New Year’s resolutions you had planned make it through week #1? This time of year, we all get caught in a trap: “Im going to do more base training, more speed work, more intervals, more weights, sleep more, eat healthier….the list goes on and on. While it would be great to have the luxury of time to make us all into training animals, we have this thing called life that gets in the way sometimes. And then a lot of us become discouraged when things don’t work out the way we planned, and we don’t achieve “more” of everything we set out to. Instead of doing “more” in 2013, let’s ask a simple question to help you do “better” in 2013.

Hard questions = best answers

When I work with a patient or athlete, I always discuss THEIR goals for the upcoming season. There really isn’t any right answer here – it may be to make the Olympic Trials, simply to PR at your half marathon, or just be able to get to the point where you can train consistently – your goals are your goals. My job is just to help you achieve them. After you tell me your goals, I ask one simple, but humbling question:  ”what’s the biggest thing that stood in the way of your goals the past season?”

Ouch. This is typically the point where eyes roll back in your head. Every day you hit snooze and didn’t get up to train is flashing before your eyes. Why you didn’t dig deep for a finishing kick in your last race becomes more painful now than it did when you got passed with 50 feet to go. However, this question is not meant to punish you, its to get the the root of the problem. You don’t drive to grandma’s house aimlessly, you have directions and a plan to get to your destination. Training is the same thing.

Think backwards form your previous season. What went well? What were the defining workouts for you? Were you rested properly going into big races? How was your pacing? Did you do a good job of timing your weight sessions in relation to the rest of your workweek? Was your total volume of training time realistic with everything else you have going on in life? Did you pick the right races? Did you start oyur intinse training at the right time of the season? Wish you would have done more basework in the off season? Wish you would have taken more time off in the off-season to avoid burnout? What things stand out that didn’t go well? Were your goals too ambitious given your current life situation? If so, can other things be altered to allow you to train appropriately? Did you have fun?

Image

Note: this image is for figurative purposes only. If you see a lion in the mirror, you should probably run away.

This simple question can help you identify important things that often get lost in the shuffle. If you want to improve as an athlete, you need to train. Period. But your training should be focused for you, and “more” training is rarely the answer. Everyone wants to have some voice come along and say “just do this and you’ll achieve what you desire” Well, if you are honest with yourself, you’ll find that voice is you. With your limiters in front of you, you can now focus on specific ways to attack it. Looking backwards helps define where we need to move forward in 2013.

Christmas gifts for the athlete you love (or yourself!)

1 Reply

So we are officially past one of the coolest days ever (12-12-12) and now 11 days away from when the man in the red suit flops down your chimney to bring joy to all the good little boys and girls. Those of you much better than I are likely done your Christmas shopping. But if you are like me, and still haven’t picked out any presents for your wife (or other person you care about), I’d like to offer a few suggestions. If someone you love is looking for an edge, wants to improve their skills, and is looking to blow their inner athlete wide open – then look no further……

#1 – Rocker Board.
20121214-101308.jpgYou’ll notice a common theme here. All of the tools (toys) listed here are designed to help you improve balance and proprioception. These skills carry over in spades to all your athletic persuits: running, cycling, skiing, surfing, climbing, kiteboarding, football, basketball, tennis,  and possibly even bowling. Rocker boards are a great tool to teach you how to stabilize your foot and ankle. Hard unstable surfaces provide an optimal training environment to improve you. You should look for a board that only rocks in one direction (thus the name rocker board). Many folks also make boards that wobble and spin in all directions (called wobble boards). Both have their place, but when it comes to training the foot and lower leg, I’m a big fan of the former. These are sold in many places. If you are looking for suggestions, I typically direct people over to sportssmith.net because they have the cheapest one I’ve found: $29.99.

#2: Surfing in your living room – meet the Si-Board.

20121214-101324.jpgSo you’ve mastered basic balance skills, and are looking to quite possibly have as much fun as possible while under your roof? Look no further than the Si-Board. Sure the Indo Board is cool, but this thing is in a class by itself. I have one and absolutely love it. Its so much fun! Its not one of those things you’ll say “oh I have to make time to work on my balance……” Its so engaging that you may find yourself taking time away from other things! Your feet and hip stabilizers will get a workout like nothing else. They are pretty $$$$. I bought the DIY creator kit for cheap, and in 45 min was “surfing” in my living room.  In my mind, if you are an athlete, you should have one of these. Period.

#3: Surfing down the pavement –> Longboard.

20121214-101339.jpgPresents are all about fun right? Buying a long board was one of the best decisions I made. Its not like hucking off the loading docks like we all did when we were 12. This is all about the flow. It’s great to carve slalom turns down the hill – almost as much fun as skiing or snowboarding. And once you learn to “pump it” you can fly. I can roll miles down the road without pushing at all. I guess some people might say its a great workout, but its so much fun I’d do it even if balance skills didn’t translate into other sports. What board to get? wow – there are hundreds of options out there. Personally, I’ve got a Original Pintail 40. I bought it because it has springs instead of bushings. This makes it easy to rail turns at low speed and a bit tougher to control at high speeds, but lets’ face it: Most of us aren’t looking to hit 50 mph down a mountain while slamming a RedBull.  Only warning I’d offer is this: you may find yourself longboarding more and doing your typical sport a bit less!

#4: a book? Maybe a book called Anatomy for Runners! Its by far the cheapest thing on this list, and quite possibly the most valuable. I’ve spent many years of my life teaching. I’ve taught at UVA and continue to teach around the US. You’ll be surprised what people are capable of when you give them the knowledge to succeed. That was the goal behind my book. Its a way to give you information to help you hit your goals this season and beyond. Sure its slanted towards runners, but about 80% of the information in there applies to other endurance and strength and power sports as well.

If you are looking at the equipment above and thinking “that’s a bit high level for me-  no way”……let’s put something out there. Blowing past your comfort zone is the only way you’ll ever make jumps to the next level in your performance. And yes, I’ve put “old folks” on these with tons of success. Sure you should be careful when you are learning, but I will caution you that liberal use of #2 and 3 above just might result in fun!

Disclaimer for the people who think I’m funding my retirement with these recommendations. I personally bought the Si-board starter kit and my Original Longboard (in fact I bought a second one too!), and my clinic purchased the rocker board form Sports Smith. These folks have no idea that I am writing this, and I’m getting absolutely nothing in return.

Well, with the legal mumbo jumbo out of the way, Happy Shopping, and Happy Holidaze!!!

And if you’d like to re-live a little Christmas story from last year, check out how Climate change is impacting reindeer training. 

How should your foot land when you run?

Leave a reply

Foot strike: your cross country coach from 1972 told you to always roll through from heel to toe. the barefoot zealots tell us we should always land on the forefoot. And several other schools of though tell us something else: to land on our midfoot.

Measuring all this stuff in the biomechanics lab has taught me a lot. Foot strike is but one of many variables that are worth looking at, but not the only one worth looking at. Additionally, people often strike different than they think they do. Lastly, Pete Larson found that there isn’t much of a difference in foot strike patterns and running times.

Foot strike is more of an effect of many things related to your form, rather than the overiding factor that governs your form. And if you’d like to see more, check out what Pete Larson and I said to Competitor Magazine.