2020 January

Running injuries and discussions about them are myriad and varied. Any runner knows that injuries are a part and parcel of the sport that gives him so much joy. Injuries also come in many shapes and sizes- the severity varies, the causes vary and each injury teaches the runner something new about his body. In fact, a seasoned runner often thinks of himself as a doctor since with every injury he researched it to no end emerging slightly wiser. If you are a runner you are probably nodding your consent now!

I love treating runners; just for the simple fact that they are much more aware of their bodies than any other patient. This makes my job easier. Of course the difficult part is to get them to take a break from the running while the injury heals. My philosophy is to keep the runner running through the treatment if possible but there are some injuries that just need to get some rest to improve. If I can make my runner understand this then the injury will soon be behind us. Running injuries big or small occur for various reasons ranging from incorrect shoes, ramping up training too quickly, neglecting small niggles till they become an issue, running form, and many others.

Your running form (Gait) is as unique as your fingerprints are. It is wonderful to have your own style of running that works for you. However there are some general guidelines (based on years of research) as to what is correct and what is not. Since running consists of a repetitive function of body parts, certain running patterns lead to overuse of joints and muscles leading to niggles that turn into injuries. Hence knowing your running form, getting it analysed by an expert and making small changes before the gait pattern becomes fixed in the neural pathways is invaluable. There are various reasons why one must seek out a Gait Analysis.

1. If you are ready to buy a new shoe. Buying a shoe without knowing your foot type is like knowingly stepping off a precipice. Figuring out your exact foot type (arch size; arch mechanics- supination, neutral, over-pronation) can help you determine what kind of shoe is right for you so that you can stop experimenting.
2. If you have recently started running. This is the best time to figure out your running form before you start running in faulty patterns leading to injuries.
3. You will be able to see how your body moves. For example, most runners say while watching the gait video in slow motion that they had no idea they ran like that! For example the runner sees in the video that he is doing a heel strike while for the longest time he thought that he had a mid- foot strike.
4. You will understand your body better in terms of flexibility and strength deficits which may in the long run prevent you from becoming an efficient runner. An expert can help you understand why for example a ‘hip drop’ possibly due to weak core or glutes may be causing your knee to hurt.
5. The Gait Analysis video provides you a ‘before’ and ‘after’ to help you improve consistently in your running without succumbing to injuries.

A Gait Analysis consists of having a sports physiotherapist watch you run on a treadmill while also taking videos from different angles. I usually have my runners run barefoot first and then in shoes. This gives me a complete picture. This is followed by a physical examination and assessment of their current shoes. This information is broken down for the runner in the way that he can understand how to make small changes in the running (if needed) and some specific flexibility or strengthening exercises that will help prevent any issues from cropping up in the future.

To quote from Active: “Gait Analysis is about looking at your entire body as a wholistic organism- a single amazing unit. It goes far beyond an untrained eye watching you jog in a pair of sneakers.”

So Keep Calm and Keep Running. Life is better in running shoes!

If the idea seems a little strange to you, rest assured it’s not a new one. In fact it may be a great way to add some fun into your training especially since the benefits of running backwards are many!

Running backwards! Yes it seems rather incredulous. But it has been used in training and as a part of general fitness in Japan and Europe for quite some time now. Many sports training specifically include backwards walking or running to engage specific muscles and to develop neuromuscular control. Backwards running, also known as retro running or reverse running does have some research to back it up. Some studies have shown it to be beneficial as a part of rehab or return to sports after an injury. Backwards walking and running give you a chance to work out the opposing muscles in your legs and calves. Muscle firing patterns are very different in backwards vs forwards running, creating more of a soft landing which can be useful to reduce joint loads, especially in the knees. Since we have spent all our lives walking and running forwards, it might be time to add in a bit of backwards running into your fitness program.

Why exactly should one take up backward running? Who is this for? Well, let’s look at the possible benefits of backwards running – other than quickly becoming the center of attention!

• Your current fitness routine feels monotonous – Incorporating a few minutes of backwards running into your normal running routine can spice up your runs, add a little variety and burn more calories too. It’s like learning to run like a kid again and the challenge keeps your mind fresh and motivated.
• Suffering from knee pain or shin splints – Backwards running has shown to substantially reduce the onset of shin splints and is also used as a part of physiotherapy treatment for knee pain and shin splints.
• You want to speeden things up: Research suggests that you may get greater cardiovascular benefits in a shorter period of time with backwards running as opposed to regular running. Taking 100 steps backwards is the same as taking 1000 steps forward; it burns a fifth more calories as well. It also improves endurance and aerobic capacity more rapidly. It forces your body to adapt to new and unfamiliar demands hence promoting quick improvements.
• You want to keep your mind fit along with your body: Backwards running is a physical activity but mostly it is a “neurobic” activity- it requires brain activity that helps with staying mentally sharp. Also since you can’t see what’s in front of you, you are forced to use your other senses to help navigate. This helps your sense of hearing and peripheral vision not to mention just becoming more alert in general.
• You want to improve your running posture: Often runners slouch, drop their head or lean too far forward, especially when they get tired. This can lead to back pain. Adding backwards running into your routine helps work on the posture as well as works on your core and abdominal muscles.
• You want to improve your sports performance: backwards running promotes balance, quick change of direction skills, builds muscle, hence improving on-field performance.

Get into backwards running slowly and progressively. Begin with backwards walking progressing to slow running; start in a non-crowded area to avoid trips and falls; begin with 5 to 10 minutes at the end of your run or workout and gradually increase. You could add backwards running as a part of your warm up or for every 100 steps you take forward, take 15 steps backwards. Begin on a treadmill and gradually move to your regular running terrain.

Whatever your reason to start running backwards, one thing is for sure- it will definitely make your fitness routine more fun. So run free, run powerful, and run fearless!

With a zillion running event cropping up all over the place and several people now taking up running as an easy way to fitness, running gear has become quite important. Whether you are a new runner or a seasoned one, basic facts about ‘the right running shoe for you’ (unless you are a barefoot runner) are very important to understand and implement. Your choice of running shoes can make the difference between running in comfort or pain, and most importantly, whether you stay healthy or get injured. Too often I find runners experimenting with expensive shoes only to end up in pain. Understanding the basics of buying the right running shoe for you will save you lots of time, money and will keep you running for long.

The shocking things that I find runners do are: pick a shoe based on its color (pink is my lucky color), pick the one on sale (why spend so much on a mere shoe), get the exact same shoe that worked for his buddy (if it worked for him, it will work for me), run in a shoe till the sole peels off (get full worth of my money), wear it to run, to work, to the grocery store(make it count), take the salesman’s word on what is the best shoe(who has the time to do R&D), and many more! These not only shock me, they flabbergast me. To me, your shoe is the best investment you will make (whether it is a running shoe or a work shoe). Being careless about shoe etiquette does not help anyone except the healthcare system – since you will end up with an injury sooner or later!

Just like your running gait and your thumbprint, your foot is unique and it needs to be fitted with the right shoe. The basic criteria for choosing a running shoe remains unchanged: comfort, safety and injury prevention. Running shoes are designed to prevent stress fractures and a quality shoe will perform two functions for the long-distance runner: shock distribution and heat dissipation. However running shoes should be replaced regularly; the shock absorbing capability will be inadequate after 350 to 550 miles; even though the upper part of the shoe may not show much wear the shock absorption may be gone.

Before you go to a shoe store you must know the following:

What is your foot type- do you have a neutral arch, low arch or a high arch? More important to know is that whether your arch stays neutral, over pronates or under pronates while running. This is difficult to assess on your own; even a wet test has limitations in accuracy. A sports physical therapist can assess this thoroughly and accurately via a ‘gait analysis’. If this is not possible, use the results of the wet test and buy a shoe that matches your foot type.

Normal arch: There’s a distinct curve along the inside of your foot/you have a neutral foot/you pronate mildly (Stability or neutral Running Shoes)

Low arch: There’s not much of a curve along the inside of your foot. People with low arches are more likely to overpronate (roll too far inward) which can lead to overuse injuries (Motion-Control Running Shoes)

High arch: There’s a very high curve along the inside of your foot. People with high arches typically don’t pronate enough/rather they supinate (Cushioned Running Shoes)

Now that you are at the store, take the time to do the following:

• Shop in the late afternoon when your feet are at their largest; your feet expand while running.
• Wear the socks you’ll wear when you run. If you wear orthotics, bring them also to see how the shoe fits with the orthotic inside.
• Do NOT make the most common mistake new runners make by buying the latest fad shoe.
• Be sure that the shoe selection is always current. An older model shoe that’s been discounted may not be the best choice because some materials within the shoe, such as gels and rubbers, do have a limited shelf life, typically about 2 years.
• Make sure the salesperson measures both of your feet. Often, one foot is slightly larger than the other. You should be fitted for the larger foot.
• Check for asymmetry from side to side on each shoe. If the shoe can be rocked, then it may not adequately support the foot from rolling excessively when worn.
• Check for adequate room at the toe box by pressing your thumb into the shoe just above your longest toe. Your thumb should fit between the end of your toe and the top of the shoe. The shoe shouldn’t be tight, but your foot shouldn’t slide around, either. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run.
• Once you’ve found running shoes that feel right, walk/jog/run in them as much as you can.

Follow these guidelines and Run Often, Run Long and Run Happy!