Children and Sports Podiatry

Posterior Chain Tightness ?

What is the posterior chain?

A tight posterior chain in patients is tightness in the lower back muscles, the gluteal muscles which are your buttocks muscle, your hamstrings and your calf muscles.

Your posterior chain is what propels you forward. If you want to run faster, jump higher, or pivot and rotate more smoothly without causing injuries then this is what you need to work on.

In sports such as soccer, netball and basket ball having a strong but flexible posterior chain is vital to doing well in the sport. This is because these sports require you to be agile, which means constantly chaning direction and velocity, yes speed!

Having a tight posterior chain can increase the risk of growth plate pain at the knee and heel bone. It can even increase the risk of ankle inversion sprains, knee ligament injuries such as ACL ligament tears and leg length differences in the growing athlete. Balance problems have been associated with a tight posterior chain as well as dreaded calf tear injuries.

How do you know if you have a tight posterior chain?

If you walk with a bouncy gait or have a short stride length you are likely to have a tight posterior chain. Here are some simple tests you can do to see if you have tight posterior chain.

3 simple tests to see if you have posterior chain tightness

  1. Can you touch your toes from standing – if not your hamstrings may be tight
  2. Can you sit with your back against the wall with your legs out straight? if not your lower back and hamstring muscles may be tight
  3. How low can you squat with your heels still on the ground? if you can’t squat low you may have tight calf muscles

A podiatrist can help to assess adults and children by doing a full lower limb and gait assessment. They can do sport specific testing to see in there is increased risk of injuries with having a tight posterior chain. Sports podiatrists are able to assess your running gait and see if you have a normal stride versus the stride of an athlete with a tight posterior chain. They can also treat any pains associated with this as well.

 

3 Reasons to See a Podiatrist Today

The modern podiatrist specialises in the assessment and treatment of foot and ankle pain. So a podiatrist can get an accurate diagnosis , a referral for xrays, ultrasounds or MRI’s can be written for the patient. Podiatrists are qualified to provide injections for pain relief such as local anaesthetic or prolotherapy treatment so a patient can recover. They can diagnose and manage injures of the lower limb. But a podiatrist doesn’t just do feet, they can extend their expertise up to the lower back, hips and knees. Podiatrists are able to provide both conservative and non-conservative treatment advice. They have a holistic approach to health care and enjoy assisting patients back to pain free function.

YOUR AN ATHLETE

Podiatrists have the ability to assess alignment of the foot, knee and hip. They can do a screening assessment for injury prevention called a biomechanical assessment. As a lot of sports require running, podiatrists are trained to assess movement and do a running gait analysis. Starting a new exercise regime is another reason to get your biomechanics checked to help avoid injury. Podiatrists offer preventative care and footwear advice. Strength and conditioning programs after an injury is part of what they incorporate in your treatment plan. An opinion on surgical intervention can be given and a podiatrist is qualified to assist a patient with post operative rehabilitation after surgery. Running, as well as sports that require significant continuous activity—such as soccer—are particularly strenuous on the feet and ankles.

A podiatrist can:

  1. assess potential problems
  2. prevent sports related injuries
  3. recommend sport specific shoes
  4. share effective strategies to maintain foot health & conditioning  as an athlete.

YOUR EXPERIENCING FOOT PAIN

If you’re experiencing pain in your feet, ankles or knees, it is important to see a podiatrist. It is not normal to have foot pain.  Pain might occur in the joint or heel, because of bunions, or as a result of a sprain, strain, or broken bone. Podiatrists treat both acute and chronic foot pain.  Ordering imaging of the foot and ankle can be done by a podiatrist after an injury has occurred. With this imaging an accurate diagnoses of the foot pain may be achieved. The aim is to get treatment early and help get you back on your feet.

YOUR INTERESTED IN GETTING ORTHOTICS

Podiatrists offer custom orthotics that give feet extra support. Custom orthotics are useful for correcting foot abnormalities. Such devices can be used to treat fallen arches, collapsed arches, high arches and injury prevention. They can also offer much needed support if you regularly need to stand for long periods of time in a workplace. If you already have custom orthotics but haven’t seen a podiatrist recently, you may benefit from getting a new, custom pair. Orthotics should typically be replaced every two to three years due to wear and tear. New technology including 3D laser scanning and 3D printing has made custom orthotics more effective, enabling those with fallen arches to accommodate their orthotics in many different shoe types.

Above all, caring for your feet has a positive impact on your overall health. So book an appointment with your local podiatrist today. You don’t need a doctor’s referral to see a podiatrist

Road Running Shoes V’s Trail Running Shoes for runners

Podiatrists can give great expert shoe advice for their patient. For our keen runners we like to know our shoes, so we can give you the best recommendation for your feet. Its important that your running journey is as injury free and smooth as possible. This goes for whether you are striding out on the trails or on the road. There is a huge choice now in the running shoe world so we are here to give you some advice on when and why you would choose a road shoe over a trail shoe or vice versa!

Road Running Shoes

Comfort and endurance are two essentials considered in the design of a road runner. This is because a runner is running on a harder surface. To reduce friction on the tarmac a blown rubber is used on the bottom of the outsole.  Midsoles of shoes are designed to absorb shock and reduce vibration of the foot. This helps the muscles and joints to fatigue less and recover faster after a run. The midsole is often a little thicker than the trail shoes as one is running on a hard surface like bitumen or concrete. They also have very lightweight uppers for comfort and breathability.

Trail Running Shoes

Trail running shoes have sticky, high traction, deep lugs on the sole of the shoe. This provides for better traction which aids in reducing slips on uneven ground. There is nothing worse than sliding down an incline of  loose gravel or mud in a shoe without grip. Also, the shoe has a stiffer mid sole for support through uneven surfaces. The soles often have flex grooves. This feature in a running shoe is a groove running longways so the shoe can adapt to the uneven ground. This reduces the risk of ankle sprains.

Trail shoes are are often have a protective plate at the toe box to protect the foot from items such as rocks. A runner doesn’t want to get their feet wet  and muddy so consideration is given towards the design of the upper. The upper is made of thicker material for durability and to reduce the unwanted debris from coming into the shoe.

Prolotherapy Treatment for Pain

Prolotherapy

Prolotherapy’s basic premise: Sprains, strains or tears of ligaments and tendons.  It effectively trigger inflammation and new collagen. This can strengthen and eventually shorten ligaments. Hence, if ligaments shortening occurs the joint is more stable and the ligament returns to normal, full function.

How does it work?

It involves the injection of glucose (sugar/ dextrose solution) and lignocaine (local anaesthetic) into ligaments, nerves and tendons which triggers inflammation and new collagen. The process causes a healing cascade in which fibroblasts and collagen are produced to aid the healing process and pain reduction in joints. The good thing is, overtime it can help to eventually shorten ligaments, restoring effective ligament function and improved joint stability. After prolotherapy treatments, microscopic studies have demonstrated an increase in collagen fibril size and number. It has been noted within studies of 30-40% increase in strength of tendon attachment to bone of patients who have undergone prolotherapy compared to patients who have not had prolotherapy. Prolotherapy can also be utilised in the cartilaginous joint as a growth factor to increase cartilage growth.

Indications for use

  1. Sprained ankle
  2. Tibialis posterior dysfunction
  3. Achilles tendinopathy
  4. Plantar fasciitis
  5. Bunions
  6. Osteoarthritis of the foot
  7. Morton’s neuroma
  8. Osgood Schlatters (front knee pain)
  9. Shin splints
  10. Compartment syndrome
  11. Knee osteoarthritis
  12. Persistent pain after fracture of ankle or foot.

 

Prolotherapy Treatment for KNEES

Osteoarthritis

Pain along the joint line of the knee can indicate meniscal injury or osteoarthritis. Research with the use of prolotherapy has shown decrease pain and increase the range of movement in the joint.  Subsequently, prolotherapy has shown signs of healing of the worn cartilage and injured meniscus.

Knee Cap Pain

Other knee pathologies that can benefit from prolotherapy include patellofemoral mal-tracking with or without chondromalacia injury. This simply means injury of the cartilage at the back of the knee cap due to the knee cap not tracking along the groove of the knee correctly. This mal-tracking of the knee cap causes damage to the cartilage at the back of the patella.  With prolotherapy we can treat the surrounding knee joint tendons and ligaments to improve support of the knee along with exercises to improve muscle function of the quadriceps to aid correct movement of the patella at the knee joint.

Patella Tendinosis

Prolotherapy can treat runner’s knee and patella tendinosis. This is irritation at the patella tendon or the ligament which runs from the knee cap to the front of the lower leg bone. Patella tendinosis is degeneration along the tendon which causes pain after long periods of standing.  Prolotherapy can aid regeneration and repair of the patella tendon. This treatment at the patella tendon can include treatment into the knee joint space at the knee stabilizing ligaments such as the anterior cruciate ligament or posterior cruciate ligament if there is instability within the joint. The Instability within the joint can increase pressure over the patella tendon. Your podiatrist will need to do a full examination before prolotherapy commences to ensure the area requires injections.

Osgood Schlatter’s Disease

Growth Plate pain at the top of the shin bone is Osgood Schlatter’s disease. Jumping sports and growth spurts in adolescence can bring on the pain. Muscle imbalance in the core muscles and quadricep muscles can also impact the disease. Patella tendon and gowth plate pain is treated with Prolotherapy. This effectively reduces knee pain and increases stability at the tendon.

Knee Joint Instability

Pain inside the knee joint can be caused by knee osteoarthritis. The later often presents with  reduced range of motion and stiffness after sitting, and pain along the joint line or under the knee cap. Some of the stiffness is caused due to the reduction of the normal amount of joint fluid. Prolotherapy can increase the amount of synovial fluid within the joint which aids in keeping the joint healthy and increases mobility within the joint.

Increasing knee joint stability can aid in reducing the risk of developing osteoarthritis. Joint instability means excessive movement of the two bones which make up the joint. This movement is really which causes symptoms which is often pain. Joint instability causing a cascade of issues including overuse of muscle recruitment which can cause muscle spasms, swelling within the joint and bone spur growth.

Treatment for this instability of the joint can be the use of prolotherapy to increase the tension within the ligaments along with exercising the Ligaments and muscle surrounding the joint. Ligaments are the sensory organ for the joint which tells the body there is a problem at the area. Prolotherapy aids the development and strengthening of these ligaments through the proliferation of cells.

 

Coupled with strength and conditioning work, Prolotherapy aids stability of the joint and decreases the cascade of changes which lead to joint pain.

 

Prolotherapy Treatment for FOOT & ANKLE

Prolotherapy can also be utilized for the foot and ankle to treat

  1. Intermetatarsal bursitis
  2. chronic ankle osteoarthritis
  3. bunion pain
  4. laxity in the ankle ligaments after a bad ankle sprain
  5. Plantar Fasciitis
  6. Achilles tendonitis

 

Ankle Instability

Treatment of the laxity of the ankle ligaments which commonly can occur after an ankle sprain can help to create cell regeneration and along with exercise prescription can strengthen the ligaments and reduce the laxity of the joint.

Ankle joint and Bunion joint deformities can be helped with Prolotherapy injections. Prolotherapy injection into the joint can increase joint fluid which aids cartilage regeneration and the bodies natural synovial fluid which keeps the joint strong and healthy whilst enabling movement with reduced pain.

Bursitis

A common forefoot pathology which we see is inflammation of the small fluid sacks which sit between the metatarsals or long toe bones in the forefoot. This pain occurs as a feeling of a lump or rock under the front of the foot during walking.

This pain comes from the small fluid filled sacks between the toe bones becoming irritated from compression a pathology known as intermetatarsal bursitis. Injections with prolotherapy can sooth the pain by decreasing the inflammation within the bursa sacks along with correcting any tight footwear and sometimes orthosis therapy to aid foot position and reducing compression.

Plantar Fasciitis & Achillies Tendonitis

Plantar fasciitis and Achilles tendonitis are where there is pain where the tissue connects to bone or along its length. They are common pains and affect more than 10% of the population.  These large tendinous or fascial areas become overworked and sometimes degenerative with microtears in the tissues fibers and can cause a great deal of pain with simple walking, running, and standing.

Orthotic therapy works well in combination with prolotherapy to help re-distribute loading of  overstrained tissue . Prolotherapy takes the support of the tissue to another level by encouraging repair of the affected tendon and fascia through cell proliferation which aids to build the strength and function of the tendons and fascia along with aiding in decreasing pain at the area.

 

Rheumatoid Arthritis & Osteoarthritis: How your podiatrist can help

Osteoarthritis &  Rheumatoid Arthritis What’s the Difference?

7 Treatments your podiatrist can provide for pain management

Your podiatrist can help you manage both Osteoarthritic Pain in the feet as well as Rheumatoid Arthritis Pain. We can assist with pain by

  • Restoring mobility – using mobilisation techniques
  • Prescribing specific exercises to aid muscle strength surrounding effected joints
  • Improve alignment of the foot with soft shock absorbing orthotics to stop impingement on misaligned joints.
  • Advise on specific footwear
  • Treat joint and soft tissue pain with shockwave therapy
  • For Acute swelling – use low level laser
  • Acupuncture – to reduce contractures in tendons and muscle tightness

Osteoarthritis (wear & tear)

Osteoarthritis typically presents in patients in later years of life and can be asymptomatic through to severe joint pain. It is an ongoing process of degradation of tissue which involves bone, synovium, ligaments and muscle. Symptoms commonly affect joints which take load during daily activities such as hips, knees, ankles, and many of the joints of the foot. Symptoms are those of stiffness which lasts for approximately 30 minutes in the morning and joint pain which worsens towards the end of the day or with increased activity. Risk factors for osteoarthritis includes age, genetic contribution, nutritional deficits, previous joint damage, muscle weakness which bridges the affected joint, increasing bone density, malalignment of joints and increased use or loading of joints.

Rheumatoid Arthritis (autoimmune)

Rheumatoid Arthritis is different to osteoarthritis and is known as a degenerative autoimmune disorder where the bodies immune system attacks the tissues of the joint including bone, ligaments, tendons and supporting muscle causing inflammation and bone degeneration resulting in pain of the affected areas. This type of arthritis typically affects small joints of the body such as those of the fingers and toes and especially the balls of the feet. Symptoms are similar to OA but more swelling and “attacks” of pain can occur. Weakness in the joint can also be a symptom. Duration of morning stiffness can be longer than 60 minutes.

Custom made foot inserts called Orthotics have been found to reduce the risk of  foot deformities in Rheumatoid Arthritis.  Although treatment for this disease typically includes medications prescribed by a rheumatologist,  your podiatrist can provide conservative symptomatic relief to the joints affected through correct footwear fitting, biomechanical joint and soft tissue support through orthotic therapy and skin and nail care, to aid mobility and decrease pain with daily function.

Inspire Podiatry is a Collection Point for Walking Tall Charity

Walking Tall is a charity that provides the homeless with free-of-charge podiatry services to help ensure they have the essential footwear they need to get them back on their feet.

Shoe companies, retailers and community members regularly donate their footwear to the charity’s donation bins located at various podiatry clinic’s in Brisbane. From the 7th March 2022 Inspire Podiatry is jumping onboard and would love your support.

If you have footwear in good condition, that no longer fit, drop them off to our clinic between Monday-Friday between 8:00am-6:30pm. They don’t have to be new shoes, just clean and dry.

Featuring Stella, a long term patient at our clinic who inspired us to start supporting an charity organisation after she had no need for 2 amazing pairs of new shoes she wore twice!

How to tell if your running shoe needs replacing

High mileage on your running shoe

The number one giveaway! Evidence suggests you should replace your running shoes every 400- 600 kilometres covered. A range is given to accommodate for the type of runner, running technique and most importantly the surface you are running on. For example, if you’re doing a lot of running on trails and rough surfaces your shoes may typically die a lot quicker. On the contrary, you may get longer mileage out of your running shoes if you just run on roads, grass or sand. Downloading the Strava application on your phone or laptop is an easy way to track the kilometres done in a running shoe. This allows you to add your shoes by searching the brand and model. Strava will then track the activities done on this shoe from the date they were added.

 

Starting to get tired muscles and joint aches in your running shoe

          Our running shoes play a major role in shock absorption for our muscles, tendons and joints. Cushioning is an important feature in a running shoe.  As we run, the force going through our legs is up to three times our body weight. A running shoe helps us to absorb the vibrations in the tissues. Hence if your running shoe is dead, than fatigue and niggles such as shin splints and knee pain could be experienced. These pains could be a sign that the body is letting you know you need new shoes. It’s important to know that if you’re experiencing any pain then it may be time to replace the shoe or see a podiatrist for shoe advice. The midsole of the shoe is made out of EVA (ethel vinyl acetate). This material does compress overtime with constant repetitive loading. A runner who may weigh more, may compress their shoe faster. This can lead to getting knee niggles and sore ankles after a run.

Starting A Running Program

Beginning a running program can be daunting, especially if you’re doing it alone!

Whether you are new to running or coming back from injury, a graduated running program can be used in a safe manner to reduce the risk of injury. Basically, the goal is to limit the change in number and magnitude of training variables at a time. The key to beginning a running program successfully is to progress at your own pace. The below program is only a guide. If you have a history of running you may find the progressions too slow and you may be able to skip some stages. Or if the progressions are too fast for you, listen to your body and slow it down a notch!

If you are new to running, you should aim to be able to:

  • walk at a decent pace for at least 30 minutes before thinking about running.
  • start slow because your legs and lungs are still going to be getting used to running.

The focus for the first 2 months shouldn’t be on distance or how fast you go but simply just getting 30 minutes of movement in at a time on the legs.

Make sure you have the correct footwear! Did you know the glue holding the EVA together can expire and leave us with a “dead shoe”? If you have had your running shoes for over 2 years best to get an assessment with your podiatrist and get some new ones!

Podiatrists can do a dynamic running assessment where we observe how your foot behaves when you are running. We can identify if there are any asymmetries in your hips and leg strength affecting your style. Advice can be given regarding footwear so that you can have a list of ideal shoes that would be correct for your foot type.

Consistency is key!! Try not to extend the gap between running days any more then 2-3 days as by doing so you will essentially be starting over. Below is an evidence-based beginners running program I recommend which takes up to 12 weeks to complete. The idea is that you complete each phase a few times before moving onto the next one.

Tip: During this program you should be running at a pace where you can still talk whilst running. Any faster at this stage will increase our risk of injury.

Note: If you have any health conditions, please check with your doctor before beginning this program or any other fitness programs.

 

Stage 1

Build up to 30 minutes of nonstop walking.

 

Stage 2

Walk for 4 minutes. Run for 1 minute.

Repeat that sequence four more times. End with 4 minutes of walking.

Total workout time: 29 minutes, 5 of which are running.

 

Stage 3

Walk for 4 minutes. Run for 2 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 10 of which are running.

 

Stage 4

Walk for 3 minutes. Run for 3 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 15 of which are running.

 

Stage 5

Walk for 2 minutes 30 seconds. Run for 5 minutes.

Repeat that sequence three more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 20 of which are running.

 

Stage 6

Walk for 3 minutes. Run for 7 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 21 of which are running.

 

Stage 7

Walk for 2 minutes. Run for 8 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 24 of which are running.

 

Stage 8

Walk for 2 minutes. Run for 9 minutes.

Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes.

End with 3 minutes of walking.

Total workout time: 35 minutes, 26 of which are running.

 

Stage 9

Walk for 1 minute. Run for 9 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 27 of which are running.

 

Stage 10

Walk for 2 minutes. Run for 13 minutes.

Repeat that sequence one more time. End with 3 minutes of walking.

Total workout time: 33 minutes, 26 of which are running.

 

Stage 11

Walk for 2 minutes. Run for 14 minutes.

Then walk for 1 minute, run for 14 minutes. End with 3 minutes of walking.

Total workout time: 34 minutes, 28 of which are running.

 

Stage 12

Walk for 3 minutes (or until you’re good and ready).

Then run for 30 minutes nonstop. End with 3 minutes of walking.

Total workout time: 36 minutes, 30 of which are running.

 

What Runners should look for in a good training shoe

Now that research reveals there is no motion control in running shoes. I’m going to talk about what to look for in a good running shoe that you are going to do alot of training in. This may be in preparation for a ½ or full marathon or just a shorter 10 kilometer run.  You want to look for a a mid-tier, highly cushioned neutral and durable shoe. Without doubt, the daily trainer is arguably the most important shoe for a runner, as it is the shoe we do most of our mileage in.

 

Stephanie clocking up some kilometres in her training shoes

There are 3 main things we want in a good running shoe for training

Have a plush, comfortable upper

A midsole cushioned enough for distances up to 25 kilometers

An outsole capable of lasting over 600 kilometers.

What to do when the next model comes out?

Most shoe brand companies will do an updated model of a well marketed she every 6 months. As a runner myself, it is often frustrating to find that a new additional model can sometimes change things up too much. This leaves you striking the pavement with a feeling that you are in a  completely different shoe altogether.

You want the changes between the versions of your shoe to be incremental rather than huge changes every year. As a podiatrist who has taken an interest in running shoes for 20 years, I have found the more reliable good running shoe brands that ease the changes in their models from year to year are the  1. Brooks Ghost 2. Asics Nimbus 3. New Balance 860’s. This is effective for runners as it doesn’t take long to ease into the shoe.

Price & Weight

Price is another point which is important now that we know there are less components needed in footwear. The weight of the shoe is also very respectable and you want your training shoe to weigh around  10 ounces.

Cushioning

You want the cushioning layer to extend beyond the heel, all the way to the forefoot, for an easy transition from landing to toe- off. The mid-sole should feel soft but still provide support. You want the shoe to feel responsive. This means the shoe is designed to feel like it responds to the ground, giving you energy back. There is nothing worse than a shoe feeling dead and heavy under your foot.

Stack Height

For a runner who is looking for a shoe to do more than 10 km runs some heel elevation is necessary. A stack height of 12mm would be what I would recommend. If you are planning on doing short interval sessions or a tempo run a lower heel height is preferred.

Outsole

The durability of the out-sole assists the longevity of the shoe and helps to make the shoe a more economical choice. The forefoot out-sole should also be segmented with flex grooves to provide adaptation to the surface and shock absorption.

Shoe Upper

The upper of the running shoe for training these days should be seamless and provide the optimal balance of stretch and structure. Adequate toe box width is important to allowing enough room for the toes to splay during toe off. The heel counter needs to be firm and lined with a soft grippy material that allows for no heel slippage. This is particularly important if you are wearing a custom made orthotic in the shoe.

What good running shoes do podiatrists recommend?

A quality shoe is an important choice for a runner. There is no set answer when it comes to one stand out running shoe that is appropriate for every runner out there. This is because it is important to ascertain what training loads a person is doing and how a runner is biomechanically aligned. As a podiatrist I get great satisfaction in getting a patient into a new running shoe especially after they have had previously poor-quality shoe. They come back in and say that their legs feel less tired on days they are running back to back.

Ask us for a running gait assessment and we can make recommendations for a shoe that will give you exceptional durability and high-performance comfort.

Proper running technique: 5 ways to run more efficiently!

INSPIRE PODIATRY hint on Running Technique: It’s not just about the legs and feet

At Inspire Podiatry we get asked a lot – how can I improve my running technique to avoid getting injured again? Efficient injury free running does not come easy. But most runners don’t start to think about their running technique until they have been running for more than 2 years. The secret to avoid injury is to remember that the body is a unit connected by fascial lines and running is a complex movement. We just don’t want to concentrate on the legs only. So it may be helpful to read our 5 top tips which you can apply on tomorrows run. Good luck running injury free!

Sports Podiatrist

1. Your arms

Firstly arm movement during running can help you drive your knees and propel you forward. Your arms should remain at a 90-degree angle at the elbow. It is important to keep your elbows close to your sides and to ensure that your arms are not crossing over your body as this can decrease momentum. Tip: Relax your hands as well and avoid squeezing them as this uses energy.

2. Your Torso

Secondly keep a tall spine and activate your core muscles. If you are hunched over this will decrease oxygen flow through the lungs. A strong core will ensure there is not too much deviation of the torso from its centre of gravity. However, small deviations are necessary to react to ground forces during foot strike to ensure power is generated through the stance leg and into the torso.

3. Your Hips

Thirdly a slight lean forward from the hips (not the shoulders) increases acceleration ability by activating the gluteus maximus to ensure full capacity energy release.

4. Your knees

Fourthly slight knee lift is necessary to avoid shuffling. A shuffling running gait mis-aligns the muscles and tendons in the lower leg and increases traction on these areas. So for efficiency try to focus on lifting your knees in front of your hips.

5. Your feet

Last but not least, it is best to try and run on the balls of your feet as this will prevent over striding. However if you naturally run on your heels instead of trying to change this, talk to your podiatrist about finding a shoe that will provide the right cushioning and support to reduce the risk of injury.

Book now to have your video gait analysis and running technique assessed. Our podiatrists can breakdown the functional movement of your running form. We can look at the pelvic stability and test your core strength to ascertain if this is contributing to any injuries you make have in the lower body.