#84 - Effect of shoes and gait on running injuries with Professor Irene Davis
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- čas přidán 5. 08. 2024
- Dr Glenn McConell chats with Professor Irene Davis from the University of South Florida who is a top running injuries researcher and the current president of the American College of Sports Medicine. She makes the argument that we were born to run and have evolved to land on the ball of the foot during running and this reduces impact load compared with landing on the heel. Modern running shoes tend to increase the likelihood of landing on one’s heel. She is a fan of minimalist shoes, which tend to result in landing on the forefoot not the heel. She also believes that neutral shoes are best rather than the commonly advised shoes that attempt to minimize pronation. In addition, she also believes that if one has stubborn injuries and have tried other rehabilitation retraining your running gait may be helpful. Not a huge fan of orthotics. I was actually blown away by the chat and very motivated by it. Really fun stuff. Twitter: @IreneSDavis
0:00. Introduction to podcast and Irene Davis
3:05. How Irene got into exercise research
6:43. Running injuries took off when started running shoes
13:30. Variability of loading results in less injuries
18:50. Rear foot landers have weak calves
19:54. Born to run
22:00. Calves vs tibialis anterior/shin splints
23:00. Running boom and padded running shoes
27:00. Landing on the ball of the foot reduces impact load
32:15. Cushioned shoes tended to cause heel landing
33:40. Tarahumara Mexican tribe use minimalist type shoes (born to run)
35:30. Tibial shock when running on different surfaces
36:55. Running barefoot and with minimalist shoes
40:45. Training in cushioned shoes then racing in racing flats
42:40. The recent more efficient plated shoes
46:55. Flared shoes and greater pronation
49:40. Should one change their running gait?
53:50. Retraining running gait
1:02:18. Should change to minimalist shoes to land on ball of foot?
1:06:40. Should use orthotics?
1:10:10. Getting prepared to start to run with minimalist shoes
1:18:50. This is, however, controversial
1:28:32. Microtears in muscle/stress fractures
1:30:06. Are warming up, stretching, ice useful?
1:35:10. Body weight and injuries
1:36:47. Can anyone run. Are we built to run
1:39:00. Q angle and leg length running injuries
1:42:00. Does taping the patellar tendon
1:42:45. What % should increase running per week?
1:43:55. Listen to your body
1:45:00. Irene: her running and injuries etc
1:50:00. Not a fan of very cushioned shoes with plates
1:52:17. Shoes focussing on minimizing pronation don’t reduce injuries
1:53:48. Retraining gait
1:56:07. Sex differences in injuries
1:57:00. Age and injuries
1:58:35. Her prestigious role as President of ACSM
2:02:02. Takeaway messages
2:03:10. Never too late to change to minimalist shoes
2:03:55. 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.
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He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (link.springer.com/book/10.100....
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Not medical advice - Věda a technologie
Really important show. The Xero shoes are good. Midsole strike. It requires lots practice for good form for soft landings. I didn't take it seriously enough anyway: bad diet. I had spill on a kickbike a few years back and pretty sure I got a concussion, back of head. So it's walking and cycling now. Oh, and I got super pair of shoes way back around 2012 by Brooks called Green Silence. What turned me toward all of it was someone who promoted Huraches: Christopher McDougal, on NPR, website, etc, around 2009. Thanks again Dr McConell.
As a 52yo runner, today's technology has allowed me to run more mileage, race faster and remain injury free. The over 50 runner that can wear minimalist shoes without injury is very rare.
Dr McConnel. I swear I wrote my first entry right after your intro. Anyway. I am only now discovering you bought the Xeros. I am glad to see you have hope.
Thank you!
I think it’s a highly debated topic and you’ve already mentioned that you’ll interview people with other opinions. This shows that science isn’t black and white and all depends on context and population. For me myself, I recognised big improvement in hip stability and pain with improving my feet strength. I walk a lot with minimal footwear and run with shoes with a natural wide shoe box.
Thanks!
Thank you Stephen. Very nice of you.
Dr Davis knows how to promote lasting behavior-pattern change.
Tulip poplar bark or cork inner soles, flat, and a decent canvas upper, thin natural rubber outer soles. My dream shoes.
Just finished listening. Going to listen again. I barefoot walk indoors on a wood floor, 6-8 k steps per day. It's too uncomfortable to walk outdoors in shoes, even in minimalist shoes. I don't know why. Maybe something to do with being 70, ankle issues, and shoes.
This seems like a departure from the usual science-based podcast to opinion-based. To adjust to minimalist footwear I would recommend reading about the collagen-building experiments by Keith Baar. A lot of elite runners train on dirt roads, and at longer distances like marathon they tend to heel strike.
I never saw an elite marathon runner heel strike. And I've watched more than one podcast by now about this topic with experts in their fields - so far they all agree. Heel striking is simply bad form.
There are also multiple factors at work. The super minimalist shoes require quite some getting used to but a low drop, slightly cushioned shoe will very much improve technique almost automatically. I did train in a Brooks Ghost with 13 mm drop, tried to transition to forefoot/midfoot striking until I could run 10k with this technique. Then I switched to a Asics J33, a discontinued model with low stack and 6 mm drop. My technique improved instantly and knee pain was completely erased.
Heel striking can work for a while on softer surfaces, just like Dr. Davis explains in the podcast. But on concrete or asphalt, you really need to use proper form. I still like some cushioning BTW. But I very much dislike stiff, overly cushioned (marshmallow style) shoes with a high drop. Most awful experience I had was running 10k in a New Balance "Fresh Foam X" 840. That shoe is just good for standing or maybe slow walking (think sales clerk or nurse) but not for running. Especially when you're a heavier runner like myself.
@@MrSeedi76the elite marathoners aren't slamming on their heels, it's a gentle controlled technique.
Listening to the whole thing, she does sound a bit more reasonable and a bit more scientific. Speculating on research, I think people may do well with minimalist shoes on 10-minute workouts and maximalist shoes (cushioned and/or supportive) for longer runs.
Appreciate this podcast (and all of them really). N=1 but switching to minimalist shoes in my daily life and running barefoot helped me get over chronic ankle problems due to some nasty injuries playing college sports. The ankle bad was recalcitrant to anything else I tried including rest, (limited) rehab, various types of orthotics and motion control shoes. The pain was severe enough that I couldn't stand for an hour straight or play tennis anymore, but it steadily improved once I tried the minimal shoe intervention. I think there are many compelling reasons to pursue this research direction, both from the born to run perspective to the experiences of people for whom it was helpful.
@@PerryScanlonHi Perry. Just wondering which bits you thought Irene wasn’t scientific/evidence based? Thanks.
Interval running.