Why Running Isn’t Bad For Your Knees, How To Exercise Without Pain & Move Faster (Without Even Trying!) with Helen Hall #434
Mar 13, 2024
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Helen Hall, a movement therapist, running coach, and pain expert, joins to dispel the myth that running harms the knees. She explains how improper technique, not running itself, causes knee pain. The importance of head posture for balance and injury prevention is highlighted, along with innovative strategies for improving running efficiency. Helen shares insights on embracing a run-walk strategy for better recovery and mental health. Finally, the conversation emphasizes the impact of body awareness and proper footwear on movement quality.
Proper head positioning is crucial in preventing chronic pain and injuries during physical activities.
Incorporating run-walk strategies during marathons can improve efficiency and aid in better recovery.
Challenging limiting beliefs about physical activity can unlock greater potential and lead to better outcomes.
Regular physical activity supports overall well-being by integrating mental and physical health through mindful movement strategies.
Enhancing body awareness, particularly focusing on head position, can significantly improve movement quality and reduce pain.
Deep dives
Running Technique and Knee Health
Running itself is not harmful to knees but poor running technique or posture can lead to knee pain. Proper head positioning is crucial, as each inch the head leans forward adds weight and strain on the body. Helen Hall, a movement therapist, emphasizes the significance of understanding posture and movement patterns to prevent chronic pain and injuries.
Efficiency and Recovery in Run-Walk Strategies
The podcast explores the benefits of using run-walk strategies, where intervals of running and walking are alternated during a marathon. This approach not only improves efficiency in movement but also aids in better recovery post-event. By incorporating walk breaks strategically, individuals can enhance their overall marathon experience and potentially achieve faster times.
Impact of Beliefs and Limiting Beliefs on Performance
The conversation delves into the impact of beliefs on performance, highlighting how limiting beliefs can hinder progress. By challenging ingrained beliefs such as needing to run every step, individuals can discover new strategies like run-walk that may lead to better outcomes without unnecessary strain or injury. Overcoming mental barriers and exploring alternative approaches can unlock greater potential and enjoyment in physical activities.
Full Body Movement and Mental Health Benefits
The discussion emphasizes the interconnectedness of movement and mental health, indicating that regular physical activity supports overall well-being. By recognizing that the body and mind are not separate entities, but integrated systems, individuals can optimize their mental and physical health through mindful movement strategies like run-walk. Incorporating movement into daily routines can enhance cognitive functions and contribute to improved mental health outcomes.
Improvement in Movement and Pain Reduction Through Body Awareness
Many individuals experience significant improvement in movement and pain reduction by enhancing body awareness. By focusing on head position, individuals have noticed improvements in knee, foot, and shoulder pain. Some struggle with body awareness and need guidance in finding their head position. Skin receptors play a crucial role in informing the brain about body positioning, especially for those who have difficulty locating their head.
Fundamental Movements Patterns and Their Impact on Movement Efficiency
Fundamental movement patterns significantly influence movement efficiency. The brain's understanding of fundamental spatial awareness, such as head-to-toe organization, plays a key role in movement quality. Misaligned movement patterns can lead to pain and discomfort, affecting performance in various activities and sports. By addressing and organizing fundamental movement patterns, individuals can experience improved movement quality and efficiency.
The Importance of Foot Sensory Input in Movement and Balance
Foot sensitivity and the role of sensory input in movement and balance are vital. Feet hypersensitivity can impact balance and movement quality, leading to issues like discomfort and reduced movement efficiency. By engaging in foot wiping exercises, individuals can enhance sensory input and improve foot contact with the ground. Improved foot sensitivity can positively impact weight shift, stride length, and overall movement efficiency.
Transformation Through Minimalist Shoes and Body Freedom
The concept of minimalist or barefoot shoes emphasizes the importance of natural foot movement and freedom. Encouraging feet to function without constraints from traditional footwear can enhance sensory input and improve foot health. By allowing feet to move freely and engage with the ground, individuals can experience improved proprioception and overall movement quality. Minimalist shoes can play a significant role in promoting natural foot function and overall body awareness.
Importance of Minimalist and Barefoot Shoes for Children's Foot Health
Encouraging children to wear minimalist or barefoot shoes can potentially reduce future foot and related health problems. The speaker highlights that throughout much of human history, people did not wear cushioned shoes and still moved well. By emphasizing the benefits of less restrictive footwear for children, the speaker suggests that adopting these shoe types early in life may prevent issues like back pain, hip pain, and knee problems in the future.
Visual Field and Foot Health Connection
The podcast points out the significant impact of peripheral vision and the visual field on body movements and overall health. By exploring how visual cues influence posture and movement, the speaker suggests that paying attention to one's visual field can lead to improved body alignment and reduced pain. The discussion emphasizes the importance of peripheral vision in maintaining an upright posture and enabling smoother movement, offering a simple yet effective strategy for enhancing body awareness and functionality.
Today I’m thrilled to welcome my dear friend, Helen Hall back to the podcast. Helen is a movement therapist, a running coach, a pain expert and one of the best coaches in any modality that I have ever come across. She has had a lifelong passion for analysing posture and movement, and her clients include elite athletes, whether they be runners, cyclists or premier league footballers, but also everyday folk who simply want to walk or run pain-free.
She combines objective clarity from the most advanced motion analysis technology in the world, with 46 years of visual experience and study in the field, to seek out the root causes of chronic pain and injury, that often seem resistant to standard treatment protocols.
In order to help more people than those able to visit her in person, she first shared her movement philosophy in her wonderful book ‘Even With Your Shoes On’. She has gone on to create a series of online videos to help more people move pain-free. Helen has also launched an online course called ‘PFM Pilot’ which is getting fantastic reviews - it is aimed at both professionals working in the field of movement, pain and injury, and also amateurs who are keen to learn more and help themselves.
Helen first came on my podcast on Episode 216 in November 2021 and many of you got in touch to say how helpful the tools shared in that episode were.
In this conversation, we continue where we left off:
We talk again about the vital importance of our head position – and how to become aware of how you’re holding your own head, if you’re struggling to know.
We bust the myth that running is bad for your knees.
We discuss walk-run strategies and how they can help all of us reduce injury, recover more quickly and run faster.
We discuss why ‘foot wiping’ - a very simple practice that I do on most days - could help you move with more ease.
We talk about the importance of spending time barefoot.
We discuss minimalist shoes and why we are both big fans.
Since I began working with Helen she’s become a cherished friend, whose wisdom and insights cover much more than walking and running. Her message for this brilliant episode is straightforward and optimistic: think about your head, think about your feet – and don’t assume that you can no longer move without pain. She is an inspiring lady, this is an inspiring conversation, I hope you enjoy listening.
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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