The document summarizes current research on barefoot versus shod running. It discusses a 10-week study of 11 participants transitioning to minimalist footwear running. Data was recently collected and will be analyzed on strike pattern, cadence, strength and balance. It also covers the definitions of minimalist footwear and barefoot running style. Reasons for transitioning are proposed to include improved biomechanics like reduced impact peaks and joint torques. Screening criteria, transition programs, and exercises are outlined. Potential clinical applications and injuries related to foot strike patterns are also mentioned.
How to assess and improve ankle dorsiflexion once and for all….David O'Sullivan
How to assess and improve ankle dorsiflexion once and for all….
Complex ankle cases can be some of the hardest to decode… There are so many possibilities as to what is causing a pain experience or a loss in range of motion.
But those reviews, referrals, and your clinic growth depend on you getting it right.
In these slides, I shed some light on your complex ankle case and I break down how to assess and improve ankle dorsiflexion once and for all….
So, if you’re looking for…
- Clarity on what the research tells us about ankle dorsiflexion.
- Confidence to test ankle mobility and how to makes sense of those tests.
- What tissues could possibly be contributing to your patient's lack of ankle mobility.
- Implementing powerful ankle mobility exercises that will improve ankle dorsiflexion once and for all.
…Then download the slides now, use the information & join the discussion
Dave
Analyse the Performance of a Sport Skill: Rugby Line-out ThrowCarl Page
In this assignment scrutinises two executions of a singular particular sport skill which is the rugby line-out throw. In which one is pattern of the perfect model, whereas the other is a model that needs opportunity for progression.
Presentation from Nov 1 to the PISA (Professional Ski Instructors Association). Is your fitness level and more specifically your ability to move well as a HUMAN limiting your ski ability?
How to assess and improve ankle dorsiflexion once and for all….David O'Sullivan
How to assess and improve ankle dorsiflexion once and for all….
Complex ankle cases can be some of the hardest to decode… There are so many possibilities as to what is causing a pain experience or a loss in range of motion.
But those reviews, referrals, and your clinic growth depend on you getting it right.
In these slides, I shed some light on your complex ankle case and I break down how to assess and improve ankle dorsiflexion once and for all….
So, if you’re looking for…
- Clarity on what the research tells us about ankle dorsiflexion.
- Confidence to test ankle mobility and how to makes sense of those tests.
- What tissues could possibly be contributing to your patient's lack of ankle mobility.
- Implementing powerful ankle mobility exercises that will improve ankle dorsiflexion once and for all.
…Then download the slides now, use the information & join the discussion
Dave
Analyse the Performance of a Sport Skill: Rugby Line-out ThrowCarl Page
In this assignment scrutinises two executions of a singular particular sport skill which is the rugby line-out throw. In which one is pattern of the perfect model, whereas the other is a model that needs opportunity for progression.
Presentation from Nov 1 to the PISA (Professional Ski Instructors Association). Is your fitness level and more specifically your ability to move well as a HUMAN limiting your ski ability?
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
Why Unilateral Exercises yield the Greatest Strength GainsNick Jack
I always believed the unilateral exercises were more for rehab and core stability and the bigger bilateral exercise the preferred choice for sports and increasing serious muscle and strength.
It makes sense that the bigger the weight you lift the more muscle you gain, but this is not actually the case. For when it comes to unilateral exercises the strength gains are considerably more than their bilateral counterparts.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
Why Unilateral Exercises yield the Greatest Strength GainsNick Jack
I always believed the unilateral exercises were more for rehab and core stability and the bigger bilateral exercise the preferred choice for sports and increasing serious muscle and strength.
It makes sense that the bigger the weight you lift the more muscle you gain, but this is not actually the case. For when it comes to unilateral exercises the strength gains are considerably more than their bilateral counterparts.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
Walk and Run For Life! Through Lever Mechanisms Or Spring Mechanisms? Melbour...Dr. James Stoxen DC
Running, as decades of studies have shown, is one of the best ways for your patients to put distance between themselves and the aging process. The medical quandary, though, has been determining for mature patients when the physical demands of running – the wear and tear on bone and joints — outweigh the enormous anti-aging benefits. Many physicians err on the side of caution, supportive footwear, orthotics and even prematurely advising patients to stop running. It’s been a pleasure to be here in Australia. Many of you know the “Blue Wiggle” Anthony Field, and it’s interesting that you’re coming to a medical conference and you’re hearing a doctor talk about anti-aging medicine and the application of bare-foot running and that was certainly the exact same thing that the client said, when I recommended barefoot running and barefoot training to him back in 2004. What happened was this individual had chronic pain, chronic fatigue, fibromyalgia, which obviously was misdiagnosed, and he had clinical depression. To learn more about Dr. Stoxen’s other Lecture he gave entitled, ‘The Inflammation-Depression Connection at The 6th Annual A5M Conference In Anti-Aging & Aesthetic Medicine, click here I’m talking about the ‘Wiggles’ by the way and they were only in Chicago for approximately 48 hours, and we had a limited amount of time to try to fix this chronic condition that Anthony had for 25 years. What I did was what he called “the pain exorcism” which was a 15-hour-straight treatment broken up between, shows. Basically this was a grueling release of the human spring mechanism, and the flushing of the inflammatory chemicals with various therapies that was, extremely aggressive. - See more at: http://teamdoctorsblog.com/2013/03/lecture-video-and-power-point-notes-for-walk-and-run-for-life-through-lever-mechanisms-or-spring-mechanisms-melbourne-australia-august-19-2012/#sthash.oT1pIjK6.dpuf
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
The World Health Organization has recommended the goal of promotion of Independent Function for programs addressing musculoskeletal pain. Pain sources, functional goals, biomechanical obstacles to recovery and the LASS strategic approach is described.
Current Concepts in Patellofemoral Pain Syndrome: Treatment and Rehabilitatio...
Postrel_Inservice_Minimalist Running
1.
2. Current Research:
› team of 3 + Capstone Professor
› literature review: biomechanical differences of barefoot vs
shod running
› 10 week transition program
11 participants
Supervised practice
Transition exercises
Barefoot activity
Walk jog run transition
› Final data gathered last night!
Analyze data for strike, cadence, intrinsic strength,
dynamic balance “Y” balance
› Next: analyze data, present findings
3. What exactly is “minimalist” running?
› History
› Minimalist foot wear defined
Why bother?
› Foot strike pattern
› Biomechanical pro/cons
Who should try “minimalist” running?
› Screening criteria
How?
› Transition Program
Clinical applications
Bottom Line
4. Imitate barefoot running
technique
But with shoes for protection!
Proposed theory for injury
reduction/prevention
› …I’ll review the evidence, and
let you decide for yourself…
8. Q: every try sprinting or jumping
barefoot? (kids?)
› Likely land on balls of feet to reduce impact
› Use more motor control for eccentric landing
& land softly
› Incr. motor control = decr. load on joints
BLUF:
› MFW → no cushion heel →promote forefoot
strike → decr. Step length → incr. cadence
→closer BOS →less joint torque/GRF
9. Rear foot strike
Mid foot strike
Fore foot strike
Strike pattern and drop
correlation
Strike pattern and
Ground Reaction Force
(GRF)4***
› Collision force
› ≈LE load
› Force plate
› Impact peak
› Active peak
11. FFS RFS
Extrinsic Strength1,7,9 Eccentric GS complex;
stronger FHL FDL in MFW
(arch)
Eccentric Ant Tib
Intrinsic Strength9,10 MFW ↑ Abductor Hallucis
& Quadratus Plantae vs
shod
habitually shod children
decreased arch height
& lig support vs barefoot
Proprioception 11,12 Barefoot = highly
protective sensation
=absorb ground impact
better
Inflexible rubber sole has
vibration dampening
properties ↓ sensory
feedback = ↑ injury
Postural Changes13 Ideal posture; Shorter
stride = neutral pelvis,
neutral L spine
Longer stride = Ant
pelvic tilt = L lordosis; RFS
↑ sagittal movement L
spine
12. FFS RFS
cadence1 170-180 steps/min 150-160 steps/min
Stride Length5 Shorter, foot land closer
to body’s COM, reduce
load on LE joints
Cushioned heel
encourages over-
striding, further from
COM
13. FFS RFS
Impact ↑ impacts/min, ↓ peaks ↓ impacts, ↑ peaks
Injuries MT stress fractures, achilles
tendonitis, stress to plantar fascia
Shin spints
Orthotics Not compatible c MFW Are compatible c
standard shoes
Protection Minimal c harmful terrain Motion control,
cushioning, stabilization
14. Not for everyone
› Heel strikers
› “If it’s not broke, don’t change it”
› RRI? Maybe so…
Screening Criteria:
› Sensory screening
› No orthotics
› Previous stress fracture
› Solid running base
› Mobility Test:
Ankle 25-30° DF ROM
MTP 30° Ext
› Intrinsic strength (FHB)
› SLS balance (barefeet)
15. Form & Technique instruction
› Incr. cadence = shortens strike = encourages MFS/FFS
› Daniel Lieberman 3 tips: (http://sanjayguptamd.blogs.cnn.com/2013/11/04/run-the-right-way-like-
prehistoric-man-3/)
Good posture
Fast rhythm
Quiet steps
Transition shoe wear
› Motion control>stability>neutral>nike free>racing flat>vibrams
Transition program is recommended
› Structured
› Gradual progression of….
Barefoot activity
Walk-run program wearing MFW
Balance/proprioception training
Intrinsic strength
Plyometrics
16. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Walk 15
minutes
Transition
Exercises
Barefoot
activity
Stretching
Walk 20
minutes
Transition
Exercises
Barefoot
activity
Stretching
Walk 25
minutes
Transition
Exercises
Barefoot
activity
Stretching
Week 2 Walk 30
minutes
Transition
Exercises
Barefoot
activity
Stretching
Walk 9
minutes/ Jog 1
minute x 3
Transition
Exercises
Barefoot
activity
Stretching
Walk 8
minutes/ Jog
2 minutes x
3
Transition
Exercises
Barefoot
activity
Stretching
Week 3 Walk 7
minutes/ Jog
3 minutes x 3
Transition
Exercises
Barefoot
activity
Stretching
Walk 6
minutes/ Jog 4
minutes x 3
Transition
Exercises
Barefoot
activity
Stretching
Walk 5
minutes/ Jog
5 minutes x
3
Transition
Exercises
Barefoot
activity
Stretching
Week 4 Walk 4
minutes/ Jog
6 minutes x 3
Transition
Exercises
Barefoot
activity
Stretching
Walk 3
minutes/ Jog 7
minutes x 3
Transition
Exercises
Barefoot
activity
Stretching
Walk 2
minutes/ Jog
8 minutes x
3
Transition
Exercises
Barefoot
activity
Stretching
17. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 5 Walk 1
minute/ Jog 9
minutes x 3
Transition
Exercises
Barefoot
activity
Stretching
Jog 10 minutes Transition
Exercises
Barefoot
activity
Stretching
Jog 11
minutes
Transition
Exercises
Barefoot
activity
Stretching
Week 6 Jog 12 min Transition
Exercises
Barefoot
activity
Stretching
Jog 15 min Transition
Exercises
Barefoot
activity
Stretching
Jog 17 min Transition
Exercises
Barefoot
activity
Stretching
Week 7 Jog 17 min Transition
Exercises
Barefoot
activity
Stretching
Jog 20 min Transition
Exercises
Barefoot
activity
Stretching
Jog 20 min Transition
Exercises
Barefoot
activity
Stretching
Week 8 Jog 25 min Transition
Exercises
Barefoot
activity
Stretching
Jog 25 min Transition
Exercises
Barefoot
activity
Stretching
Jog 30 min Transition
Exercises
Barefoot
activity
Stretching
18. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 9 Jog 30 min Transition
Exercises
Barefoot
activity
Stretching
Jog 30 min Transition
Exercises
Barefoot
activity
Stretching
Jog 30 min Transition
Exercises
Barefoot
activity
Stretching
Week 10 Jog 20 min Transition
Exercises
Barefoot
activity
Stretching
Videotaping
Jog 10 min Transition
Exercises
Barefoot
activity
Stretching
Videotaping
Day off/
Prepare for
race day!
5K Race!
19. Dynamic Warm up (c forefoot striking):
› High Knees
› A-Skip
› B-Skip
› Sprints
Plyometrics
› Line hops → cone hops
› Squat jumps → tuck jumps → drop jumps
› Single leg hops → for distance
Intrinsic Strengthening
› Towel scrunches
› Marble pick ups
› Arch builders
Balance
› SLS → SLS c TB → SLS foam → SLS foam c TB →SLS
bosu
20. General patient curiosity?
Relationship with Running Related Injuries:
Chronic Shin Splints = maybe try
› heel strike → ecc ant. Tib → fatigue=“foot slap”
Achilles Tendonitis = no way!
› forefoot → ecc GS
Hx of MT stress fractures? Nope!
21. It’s more about the FOOT STRIKE
Minimalist shoes can facilitate a MFS-FFS
› MFW → no cushion heel →promote FFS→
decr. Step length → incr. cadence →closer
BOS →less joint torque/GRF
But, if you don’t change strike pattern,
RFS in MFW = calcaneal/heel stress
22. 1. Lieberman DE. What we can learn about running from barefoot running: an evolutionary
medical perspective. Exercise & Sport Sciences Reviews. 2012;40(2):63-72.
2. McDougall C. Born to run: a hidden tribe, superathletes, and the greatest race the world
has never seen. Alfred A. Knopf; 2009.
3. Rixe JA, Gallo RA, Silvis ML. The Barefoot Debate: Can Minimalist Shoes Reduce Running-
Related Injuries? Current Sports Medicine Reports (Lippincott Williams & Wilkins).
2012;11(3):160-165.
4. Lieberman DE, Venkadesan M, Werbel WA, et al. Foot strike patterns and collision forces in
habitually barefoot versus shod runners. Nature. Jan 28 2010;463(7280):531-535.
5. Altman AR, Davis IS. Barefoot running: biomechanics and implications for running injuries.
Current Sports Medicine Reports (American College of Sports Medicine). 2012;11(5):244-
250.
6. Zadpoor AA, Nikooyan AA. The relationship between lower-extremity stress fractures and
the ground reaction force: A systematic review. Clinical biomechanics. 1// 2011;26(1):23-
28.
7. Hall JPL, Barton C, Jones PR, Morrissey D. The Biomechanical Differences Between Barefoot
and Shod Distance Running: A Systematic Review and Preliminary Meta-Analysis. Sports
Medicine. Dec 2013;43(12):1335-1353.
23. 8. Kerrigan DC, Franz JR, Keenan GS, Dicharry J, Della Croce U, Wilder RP. The
Effect of Running Shoes on Lower Extremity Joint Torques. 2009.
9. Brüggemann G-P, Potthast W, Braunstein B, Niehoff A. EFFECT OF INCREASED
MECHANICAL STIMULI ON FOOT MUSCLES FUNCTIONAL CAPACITY.
Conference Proceedings of the Annual Meeting of the American Society of
Biomechanics. 01// 2005:553.
10. Rao UB, Joseph B. The Influence of Footwear on the Prevalence of Flat Foot
- a Survey of 2300 Children.
11. Robbins SE, Hanna AM. Running-related injury prevention through barefoot adaptations. /
Prevention des traumatismes dus a la couse a pied par des adaptations du pied nu.
Medicine & Science in Sports & Exercise. 1987;19(2):148-156.
12. Squadrone R, Gallozzi C. Effect of a five-toed minimal protection shoe on static and
dynamic ankle position sense. Journal of Sports Medicine & Physical Fitness.
2011;51(3):401-408.
13. Delgado TL, Kubera-Shelton E, Robb RR, Hickman R, Wallmann HW, Dufek JS. Effects of
foot strike on low back posture, shock attenuation, and comfort in running. Medicine and
science in sports and exercise. 2013;45(3):490-496.
Editor's Notes
-GRF can be described as a collision force that occurs during initial contact and increases during the stance phase, as seen in Fig. 1,
GRF=can approximate the amount of loading placed upon the lower extremity
-measured using a force plate in a controlled laboratory setting.
It is important to note that the impact peak is not eliminated, or even dampened, if the barefoot/minimalist runner maintains a RFS pattern, which could be injurious
Loading rate is the slope of the impact peak, or how quickly the foot absorbs the initial impact associated with initial contact, and is usually recorded in milliseconds.
-The slower the rate of loading, the longer the body has to absorb, adapt, and counterbalance the stresses placed upon the lower extremities’ kinetic chains
-. Regarding injury, a quicker loading rate has been correlated with lower extremity stress fractures.13
-The ideal posture has been explained in the literature as an erect body position and forward lean with the body, hinging at the ankles and not at the hips, With the body angled forward, the runner more efficiently carries over momentum with each step encouraging a shorter step length and preventing over striding
-Cadence alone can also impact loading on the lower extremity; Heiderscheit found that a 10% increase in one’s normal cadence can reduce the loading placed on the hip and knee joints, which may reduce overall injury to the lower extremity
Daniel E. Lieberman
Department of Human Evolutionary Biology, Harvard University, Cambridge MA