Dr Irene Davis on Running Technique, Stress Fractures and Natural Running
Dr. Irene Davis of the Spaulding National Running Center at Harvard University is one of the world’s foremost academic researchers and authorities on running biomechanics and technique.
In this hour long video, focused around the benefits of optimizing and coaching running technique, she covers the science of running gait and the consequences of running with poor form. Keep an eye out for these topics that she covers:
- Stress fractures
- Technique re-training
- Vertical loading rate
- Heel-strike vs Forefoot vs Midfoot strike
- Minimalist shoes
An absolute must watch for anybody who takes their running training seriously.
Forefoot Running and Calf Pain
It’s not unusual for runners who are making the change from a heel striking running style to more of a forefoot or midfoot striking style to feel a strong link between the new forefoot/midfoot running style and calf pain. While this is widely accepted as “normal” and “par for the course” in early stages of running with this new technique, it really shouldn’t be if approached properly!
Why do I now get running calf pain?
In the case of those who are moving to more of a forefoot or midfoot strike, calf pain and tightness in the first few weeks of using this new running style is due to the changes in the loading demands on the calf complex and muscle groups of the lower leg.
Hip Flexor Stretch With A Difference
One of the common ailments suffered particularly by triathletes (because of the time spent on the bike) in particular, as well as athletes from a wide range of other sports, is tight and over-active hip flexors. This can mechanically restrict movement into extension of the hip and put extra stress on the lower back in response.
A less widely appreciated effect of having tight and over active hip flexors is that on a neural level, this overactivity can cause reciprocal inhibition of the gluteal muscles. When the glutes stop activating during functional movement, the risk of injury is significantly greater, as they have such an important stabilizing role in the overall movements of the body.
Calf Conditioning Drill for Midfoot and Forefoot Running
Many of the triathletes and runners we work with come to us specifically with an interest in learning how to run with a midfoot/forefoot strike, as promoted with barefoot type running styles. We work together making steady progression to help them safely and comfortably make the transition from their old heel-striking technique.
The key to success in transitioning between these very different styles is to take the whole process slowly and progressively – effectively starting from scratch again with your running.
Click Here for a Six Week Program to improve your Forefoot or Midfoot Running Technique
When transitioning to midfoot/forefoot running in particular, it’s important to allow time for the muscles of the lower legs to condition to the new type of loading. Failure to do so (too much volume too soon), normally leads to very sore calves!
Below is a video showing one of the great drills we use in moderation to condition the muscles of the lower leg whilst also promoting good running posture, foot position and core control.
3D Calf and Soleus Stretches
Having recently blogged about Multiplanar Strengthening Exercises, I also want to look at stretching in multiple planes of motion.
One muscle group which is regularly reported as being tight in athletes of all sorts are the muscles of the lower leg:
- Gastrocnemius (calf muscle)
- Soleus (deeper and lower than the main calf muscle)
- Tibialis Posterior (deeper and lower and more medial than the main calf muscle)
- Peroneals (as a sub group)
- Toe Flexors (another sub group particularly FHL)
As I discussed in the Multiplanar Strengthening Exercises post: although the overall movement of the body is often straight line, the contributing movements joint by joint are almost always a mixture of movements in all three planes of motion. Therefore muscles controlling these joints and producing movement need to be stretched and kept mobile in all three planes.
Get Maximum Benefit From Your Rehab Exercises
As a follow on from my previous post about Multiplanar Strengthening Exercises, I also want to mention the importance of keeping an eye on the quality of execution of the exercises.
It’s not uncommon for me to meet a frustrated athlete with, for example, anterior knee pain who has been given rehab exercises by their physiotherapist and has been diligently performing them, with no improvement in symptoms. Usually it’s not because the exercises prescribed are wrong, more-so the fact that the exercises are, through no fault of the athlete, being performed incorrectly.
The problem is that unless you’re an elite performer with full time support, nobody is there to watch over you and give feedback on form and quality as you perform the exercises.
