Tag Archives: rehab

UVA Running Medicine 2013: a recap

What happens when you get 220+ clinicians in the room and talk about running? It was a beautiful day. About 55 degrees and sunny. The remnants of the 10+ in snowstorm on the ground helped dampen the air and made the sun feel even stronger. It’s a beautiful day for a run….but instead,about 220 clinicians sat inside, on their glutes, so they can learn to help you use your glutes better.

The 10th anniversary of the longest running, running specific medical conference produced a host of content to help “us” help “you.” Do you ever wonder why running is as challenging as it is? How your running would change if you had no gravity to fight, arms to swing, or perhaps even legs to stand on? Dr Rodger Kram led us in 2 enlightening presentations on the energetics of gait. Talks like this completely shift how you think about running.

Dr. Eric Carson reviewed the current and future trends on cartilage repair. Take home: right now, cutting edge surgeons are able to offer some pretty incredible proceedures, and they’ll be even more magic to come in the future.

Brian Hoke, PT helped us think critically through our video gait analysis. Anyone can watch a video in slow motion, but learning what to look for is critical.

Your’s truly helped clinicians through their musculoskeletal exams as they relate to a runner’s needs. No one can tlak about “correct running form” unless you understand that each runner is an individual with unique needs and attributes. If you understand how a person’s body wants to work, you can understand how to help that person run. For those of you who read the screen’s in Anatomy for Runners, that 8-point exam just got a whole lot more thorough: 32-points to be exact.

Dr Sibohn Stattua reviewed the literature on the female athlete triad. Turns out that there is more to it than just low energy intake, menstrual irregularity, and poor bone remodeling…..the triad is turning into a square? That’s right, there is a 4th “leg” to the triad, and this one might be even more severe of a long term complication from this complex disorder.

Eric Magrum, PT discussed the current research on the #1 injury affecting runners: anterior knee pain. He told us why runners with chronic pain in the knee try to avoid their pain. The problem is that the compensations we adopt to avoid pain in the knee are just as much of a problem as the original cause itself.

Kyle Kiesel, PhD, PT helped us through an eval process to identify core imbalances that affect far more than just the core.

And finally, Dr Bob Wilder guided us through the process of guiding you back to your running in explaining the best return to run programs after an injury.

Clinicans getting to know their feet: a scene from our lab session

Clinicans getting to know their feet: a scene from our lab session

And that doesn’t even mention the incredible lab session on Saturday by Brian Hoke, Kyle Kiesel, Dr Mark Cuccuzzella, myself, and the amazing cookies that I ate at the afternoon break. Egos were dropped at the door, and we all got down to the same level to help runners do what they love: run.

As always, the conference returns next year……

Link

No Sleep Till Brooklyn

OK, so this may have just been an excuse to use the iconic Beastie Boys song as my blog title, or a way to share the great review that the Prospect Park Track Club from Brooklyn, NY wrote for my book. Check it out at the link!

Podcast with Jay Dicharry: A discussion with Healthynomics

I did an audio podcast with Mark Kennedy of Healthnomics.com yesterday. Check out the link, and you’ll get to hear some great discussion on runners as athletes, running form, and footwear. You can even listen to it while you run!

Learn how to run (better) from your couch!

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.

UVA Running Medicine 2013 – join us!

Calling all MD’s, PT’s, ATC’s – the premier Clinical Education event for Running-specific education is coming around again. Come celebrate our 10th year at the University of Virginia in Charlottesville, this March 8th and 9th.

Although we’ve had many coaches and guru’s attend this event in the past, the aim is to enrich the minds of the clinicians who will be guiding your care as a runner. Dr Robert Wilder, Eric Magrum, and myself have been hard at work over the past ten – yes 10 years! – to assemble the brightest and most relevant content to help you perform.

This year’s keynote presentation features Dr. Rodger Kram from UC-Boulder. Dr Kram’s research, presentation style, and findings have made him a true authority. It’s tough to find a journal article on running that doesn’t cite his work. After seeing him speak many years ago, I had a paradigm shift in the way I thought about running injury and performance. And we’ve got a host of other excellent presentations from leaders in the field. You’ll be in for an exceptional treat. Brochure link is below – Hope to see you there!

RunMed2013

 

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

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. 

I did your exercises, and now my pants don’t fit!

One of my former clients paid me a visit today for a check-up. While talking to him, he offered music to my ears.

“I did all those glut max exercises you told me about, and now my pants don’t fit!”

When muscles get stronger, the muscle fibers actually increase in size. Bigger muscle fibers can produce more force…..A positive thing for you as an athlete. This is a good way to “outgrow your clothes.”

Drinking too much egg nogg at your holiday party this week is a less preferable way to outgrow your clothes.

This video is only partially disturbing