#86 - Can changing gait reduce running injuries with Professor Bryan Heiderscheit
Jul 2, 2024
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Dr Bryan Heiderscheit, an expert on running injuries, discusses the benefits of increasing stride rate to reduce overstriding and running injuries. He emphasizes the importance of gradual changes and the impact of foot strike patterns on different injuries. The podcast also covers gait retraining, forefoot vs heel landing, and the role of cushioned shoes. Overall, a fascinating conversation on gait modifications and injury prevention in running.
Gait retraining can alleviate over striding issues and reduce running injuries.
Shoe style may not significantly impact injury prevention, emphasizing gradual changes and proper training.
Addressing stride length and foot positioning, like increasing step rates, can enhance running efficiency and decrease injury risk.
Deep dives
Running Injuries and Gait Retraining
Running injuries were discussed by Professor Brian Heiderscheit in relation to over striding and gait retraining. Over striding was highlighted as a leading cause of running injuries, impacting how individuals land and subsequently leading to the recommendation of gait retraining to alleviate such issues. The importance of comparing and contrasting different expert opinions on running injuries, such as those of Irene Davis and Rasmus Ostergo Nielsen, was emphasized.
Footwear and Running Injury Risk
The podcast delved into the impact of footwear, with Professor Heiderscheit expressing a stance aligning with Rasmus that shoe style might not significantly affect injury prevention or risk. However, emphasis was placed on gradual changes in footwear and the importance of proper training for injury prevention. Contrasts were drawn between Irene Davis' advocacy for minimalist shoes and Rasmus' approach of not focusing on footwear as a critical factor in running injury prevention.
Efficiency in Running Technique and Injury Prevention
Efforts to enhance running efficiency and reduce injury risk involved addressing stride length and foot positioning. Overstriding, leading to increased braking forces and eccentric loads, was highlighted as a key element in running injuries. Strategies discussed included increasing step rates and landing foot position adjustments to decrease overstriding, ultimately improving running economy and reducing injury likelihood.
Impact of Changing Running Mechanics on Injury Rates and Recovery
Changing running mechanics, such as cadence and foot strike angle, can influence injury rates and recovery in runners. Research indicates that even small changes in mechanics, like a 2-3% shift, can lead to pain reduction and improved performance. However, long-term studies are needed to determine the full impact on injury rates and recovery timelines. Additionally, clinicians' belief systems and confidence in treatment can play a significant role in the success of implementing new mechanics.
The Role of Mechanics in Preventing Running Injuries
Key aspects like cadence, foot strike patterns, and loading rates are crucial in reducing bounce and overstriding, common metrics for modifying running gaits. The debate around the importance of loading rates in predicting injury risk exists, with varying perspectives on its significance. Moreover, addressing individual mechanics tailored to runners' specific needs is essential in injury prevention and rehabilitation efforts.
Dr Glenn McConell chats with Professor Bryan Heiderscheit from the University of Wisconsin in USA. He is an expert on running injuries. This is the third of a series of podcast episodes on running injuries (See Professor Irene Davis’s and Associate Professor Rasmus Østergaard Nielsen’s episodes). Bryan focuses on overstriding and how increasing the stride rate can reduce overstriding and therefore running injuries. The importance of making gradual changes in all aspects. Different kinds of running injuries when land on the forefoot vs the heel. He thinks the type of shoes (minimalist vs cushioned etc) doesn’t make much difference to running injury rates etc. If bouncing up and down when running then may be overstriding which can result in injury. Some people bounce more but don’t overstride, some people overstride but don’t bounce and some do both. Bryan likes to try altering the stride rate/cadence to reduce over striding in an attempt to reduce bouncing and therefore, hopefully, running injuries. Bryan and the previous running. We also discussed causes of hamstring injuries during sprinting. A very interesting chat that brought together not only his research but also the previous two episodes on running injuries. 0:00. Introduction 3:16. Similarities/differences re the 3 interviews on running injuries 8:36. How Bryan got into running injury research 10:53. Running injuries when land on the forefoot vs heel 17:02. Specificity: function vs capacity 20:08. Do cushioned shoes increases injuries? 26:04. Injury rates /injury risks 28:45. Accumulation of strides, resilience, loads 31:30. The centre of mass movement during running (bounce) 34:20. Changing gait to alter centre of mass movement 36:50. Overstriding re centre of mass 40:20. Overstriding and eccentric load on the knee 41:15. Cadence/step rate to alter overstriding/bounce 45:38. Speed of runner and how land when running 47:13. Loading rate and injuries 49:08. Some overstride but don’t bounce and vice versa 50:42. Experience of runner and overstriding 52:40. Elite runners and extent of overstriding 55:26. Gait retraining and injury rates 57:14. Step rate increase when land on forefoot 1:00:01. Other causes of running injuries 1:00:50. Need shoes to control pronation? 1:03:26. Causes of hamstring injuries during sprinting 1:06:43. Bone density reduction after bone injury 1:08:25. When ready to return after ACL reconstruction? 1:10:00. Takeaway messages 1:11:49. 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: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice
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