#84 - Effect of shoes and gait on running injuries with Professor Irene Davis
Apr 17, 2024
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Professor Irene Davis, a leading researcher on running injuries and president of the American College of Sports Medicine, discusses our natural ability to run and the impact of footwear on injury risk. She advocates for minimalist shoes, which encourage landing on the forefoot, helping to reduce impact stress. Irene highlights the evolution of running styles and the drawbacks of modern cushioned shoes. She also suggests that retraining your running gait can be beneficial for stubborn injuries, emphasizing the importance of proper biomechanics.
Humans evolved to run with a forefoot landing, which minimizes impact load and reduces injury risk compared to heel striking.
Modern cushioned running shoes often contribute to heel striking, leading to a higher incidence of injuries among runners.
Professor Davis advocates for minimalist shoes that encourage a more natural running gait and help prevent injuries through better biomechanics.
Gait analysis and proper running mechanics can significantly aid in injury prevention, particularly for those experiencing pain from running.
Engaging in multi-directional physical activities promotes overall musculoskeletal health and helps prevent injuries associated with repetitive linear movements.
Deep dives
Expertise in Exercise Research
The episode features Professor Irene Davis, an accomplished researcher and current president of the American College of Sports Medicine. She highlights the importance of obtaining exercise information from research experts rather than social media influencers. Emphasizing her dual expertise as a researcher and a physical therapist, she discusses the intersection of science and practical application in exercise physiology. This foundation sets the stage for the episode's focus on running injuries and biomechanics.
Natural Running and Minimalist Shoes
Davis argues that humans are biologically adapted to run naturally, typically landing on the forefoot while running barefoot. She critiques conventional running shoes, which often encourage heel striking and can lead to a higher incidence of injuries among runners. Her advocacy for minimalist shoes aligns with her belief that they help individuals return to a more natural running gait. Simplifying running mechanics and minimizing added support can potentially decrease the risk of injury.
The Role of Gait Analysis in Injury Prevention
The discussion covers the significance of gait analysis, especially regarding how it relates to injury prevention. Davis emphasizes that altering running mechanics can help reduce injuries, particularly in individuals who are experiencing pain. However, she advises against changing gait patterns in those who are not injured, suggesting that interventions should be guided by evidence of a problem. Correct modifications can lead to improved mechanics and reduced injuries for those who need to make adjustments.
Evolutionary Mismatch and Running Injuries
Davis introduces the concept of 'evolutionary mismatch,' which refers to the discrepancy between our body's adaptations and our modern lifestyles. She explains that many running injuries arise from this mismatch, as humans evolved to run and move in natural environments without modern footwear. The modern running boom and the introduction of padded shoes have led to a dramatic increase in running injuries since the late 20th century. Understanding this mismatch can help inform better practices for running and exercise.
Importance of Multi-directional Movement
The podcast highlights the benefits of engaging in multi-directional activities to promote overall musculoskeletal health. Davis emphasizes that modern lifestyles often lead individuals, especially children, to engage in repetitive linear movements, which can contribute to injuries. She advocates for sports and activities that require movement in various directions, helping to strengthen the body holistically. Encouraging physical activity that mimics natural movements can foster robustness against injuries.
Injury Mechanisms and Training Principals
Davis discusses common mechanisms of running injuries and stresses the importance of proper training techniques. She advocates for incremental increases in running volume, citing studies that suggest a 20% increase as a threshold to avoid injuries. Listening to the body and acknowledging pain as a signal for overuse are crucial components of a successful training approach. By addressing pain and not pushing through it, runners can minimize the risk of developing chronic injuries.
Role of Foot Strengthening in Injury Prevention
Foot strength plays a critical role in proper running mechanics and injury prevention, according to Davis. She emphasizes exercises like calf raises and toe exercises to build strength in the foot's intrinsic muscles. Additionally, she advocates for transitioning to minimalist shoes to strengthen the feet through daily activities. Strengthening the foot is essential for adjusting to different surfaces and preventing injuries during running.
The Impact of Age and Gender on Running Injuries
The episode also examines how factors like age and sex affect the rates and types of running injuries. Davis explains that women are more prone to certain injuries, such as patellar femoral pain, while men may experience different patterns. Age-related changes can result in increased vulnerability to injuries, and it is important to adapt training strategies accordingly. Understanding these demographics can help tailor injury prevention programs.
The Influence of Footwear on Running Mechanics
Footwear is a major focus, with Davis arguing that modern shoes can negatively impact running biomechanics. She discusses how cushioned shoes lead to heel striking, which can increase injury risk. Conversely, minimalist shoes allow for a more natural forefoot landing, reducing impact forces and promoting healthier running patterns. The conversation underscores the importance of shoe choice in maintaining safe and effective running mechanics.
Dr Glenn McConell chats with Professor Irene Davis from the University of South Florida who is a top running injuries researcher and the current president of the American College of Sports Medicine. She makes the argument that we were born to run and have evolved to land on the ball of the foot during running and this reduces impact load compared with landing on the heel. Modern running shoes tend to increase the likelihood of landing on one’s heel. She is a fan of minimalist shoes, which tend to result in landing on the forefoot not the heel. She also believes that neutral shoes are best rather than the commonly advised shoes that attempt to minimize pronation. In addition, she also believes that if one has stubborn injuries and have tried other rehabilitation retraining your running gait may be helpful. Not a huge fan of orthotics. I was actually blown away by the chat and very motivated by it. Really fun stuff. Twitter: @IreneSDavis
0:00. Introduction to podcast/Irene Davis
3:05. How Irene got into exercise research
6:43. Running injuries took off when started running shoes
13:30. Variability of loading results in less injuries
18:50. Rear foot landers have weak calves
19:54. Born to run
22:00. Calves vs tibialis anterior/shin splints
23:00. Running boom and padded running shoes
27:00. Landing on the ball of the foot reduces impact load
32:15. Cushioned shoes tended to cause heel landing
33:40. Tarahumara Mexican tribe use minimalist type shoes
35:30. Tibial shock when running on different surfaces
36:55. Running barefoot and with minimalist shoes
40:45. Training in cushioned shoes then racing in flats
42:40. The recent more efficient plated shoes
46:55. Flared shoes and greater pronation
49:40. Should change running gait?
53:50. Retraining running gait
1:02:18. Should change to minimalist shoes to land on ball of foot?
1:06:40. Should use orthotics?
1:10:10. Preparing to run with minimalist shoes
1:18:50. This is, however, controversial
1:28:32. Microtears in muscle/stress fractures
1:30:06. Warming up, stretching, ice useful?
1:35:10. Body weight and injuries
1:36:47. Can anyone run?
1:39:00. Q angle and leg length running injuries
1:42:00. Taping the patellar tendon
1:42:45. What % should increase running per week?
1:43:55. Listen to your body
1:45:00. Irene: her running and injuries etc
1:50:00. Not a fan of super shoes
1:52:17. Need to minimize pronation?
1:53:48. Retraining gait
1:56:07. Sex differences
1:57:00. Age
1:58:35. Her prestigious role as President of ACSM
2:02:02. Takeaway messages
2:03:10. Never too late to change to minimalist shoes
2:03:55. Outro
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
Connect with Inside Exercise and Glenn McConell at:
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ResearchGate: Glenn McConell
Email: glenn.mcconell@gmail.com
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