Richard Willy, expert in biomechanics and injury, discusses the fundamentals of biomechanics related to running injuries. Topics covered include gait analysis, risk factors for common injuries, benefits of heavy slow weight training, effectiveness of stretching, importance of shoe cushioning, and the significance of seeking professional help for running injuries.
Understanding biomechanics is crucial for reducing the risk of running injuries and analyzing running mechanics through 3D gait analysis and sensor technology is helpful.
Changing foot strike patterns can increase the risk of Achilles tendon injuries, and caution should be exercised when making changes to foot strike or stride rate.
Transitioning to a flatter shoe should be done gradually to avoid potential harm, and strength training, particularly for calf, quadriceps, and glute muscles, is essential for injury prevention in runners.
Deep dives
Biomechanics and injury prevention
Richard Willy, a physical therapist and biomechanics expert, discusses the importance of understanding biomechanics in relation to running injuries. He emphasizes that changing one's gait style is not recommended unless there is a chronic injury. The main focus of his research is to reduce the risk of injury in runners through analyzing their running mechanics. He highlights the use of 3D gate analysis and various sensors to measure loads on joints, tendons, and muscles. Willy also discusses the significance of factors such as vertical oscillation, ankle orientation, and knee flexion during running, which can impact efficiency and injury risk.
The influence of foot strike and stride rate
Willy explains that the majority of runners land with their heels first, while only a small percentage are forefoot strikers. He mentions that changing foot strike patterns can shift load distribution and increase the risk of injuries, particularly in the Achilles tendon. He also discusses the relationship between stride rate and efficiency, stating that there is no set stride rate that applies to all runners. However, increasing stride rate can help reduce impact forces and knee joint loads, especially for runners with high impact forces. Willy advises caution when making changes to foot strike or stride rate, suggesting a targeted intervention under professional guidance.
The impact of shoe drop and stretching
Willy discusses the research on shoe drop and injury risk, highlighting that different shoe drops do not significantly affect injury rates. However, transitioning from one shoe drop to another can increase the risk of injuries, particularly in the Achilles tendon and plantar fascia. He emphasizes the adaptability of tissues and the importance of gradually transitioning to a flatter shoe to avoid potential harm. Willy also addresses stretching and its relationship to injury prevention, noting that overall stretching does not significantly reduce injury risk. He recommends strength training as a more effective warm-up strategy to prepare the body for running.
Importance of Strength Training for Injury Prevention
Adding a strength training program to a runner's overall training program is crucial for reducing the risk of injuries. Strengthening the calf, quadriceps, and glute muscles is particularly important as they play a significant role in absorbing the load during running. Exercises such as weighted calf raises and squats can be highly beneficial. It's recommended to gradually increase the resistance and focus on heavy loads to replicate the physiological loads experienced during running. Strengthening tendons through weight training can also enhance resilience and resistance to injury, leading to improved overall tissue response.
Considerations for Running Mechanics and Shoe Selection
Running mechanics can significantly impact injury risks. Factors like weak quadriceps and collapsing knees are associated with patellofemoral pain, while high impact forces and excessive crossover contribute to tibial stress fractures. Regarding shoe selection, comfort is key, and finding a shoe that provides a proper fit, particularly in the toe box, is crucial for ultra marathoners. Shoes with a mild rocker bottom can offload the forefoot and help manage certain injuries. However, individual preferences and shoe fit should always be prioritized when choosing running footwear.
