Forefoot vs. Rearfoot Running

There has been a lot of talk out there about different running techniques and we are constantly on the look out for the most efficient gait pattern. This month Medicine and Science in Sports and Exercise, the Official Journal of The American College of Sports Medicine provided a bit more clarity. 

The American College of Sports Medicine just completed a study that looked back at injury rates in competitive college long and moderate distance runners. They compared injuries in rearfoot versus forefoot runners and found higher stress injuries in the runners that hit the ground with the rearfoot. 

With rearfoot running, the knee is in a straighter position when the foot hits the ground and a greater ground reaction force is carried up the leg. Forefoot running requires increased flexion at the knee at the moment of ground contact and provides a built in shock absorber. 

                                                           

Traumatic injuries were not significantly different in the two groups as a whole. 74% of the runners in both groups experienced a moderate or severe injury over the year. 

You can find the article at :

http://journals.lww.com/acsm-msse/Abstract/publishahead/Foot_Strike_and_Injury_Rates_in_Endurance_Runners_.98750.aspx

Why Sit Ups after Delivery May Not be a Good Idea

During pregnancy it is not uncommon for women to develop a Diastasis Recti or a separation of the stomach muscles. This can cause the abdomen to look softer and may lead to back or even abdominal pain. Traditional crunches or sit ups create more separation to this area. Women often kick into overdrive to get their bodies back into shape after delivery by doing repetitive crunches or sit ups. If correct exercise and abdominal bracing are not used, “mommy tummy” may be prolonged rather than corrected.



Your doctor or physical therapist can check to see if diastasis recti is present. The more abdominal strength women have prior to pregnancy, the less likely they are to develop the separation. It is more prevalent in women that gain more than 30 pounds during pregnancy and women that are pregnant with multiples.

Treatment for Diastasis Recti requires the use of an abdominal splint to pull the muscles together. I like and recommend to my patients the Diastasis Rehab Splint. A towel can also be used during exercise to pull the stomach muscles together.
                                        

It should be used at all times during the day especially during exercise. Limiting rotation of the trunk while you are treating the diastasis is important. Side crunches should not be performed until the diastasis is closed.

The following exercises are beneficial for reclaiming a strong core while allowing the stomach muscles to close and reattach.

Pelvic Tilts
                                  
Rotate your pelvis so that the small of your back flattens out on the surface where you are laying

Alternate arm and leg in quadruped
                                               
The hips should remain in the same position when the arms and legs are alternating. Keep your stomach tight to maintain this stability.

Plank Front
                                         
Squeeze you stomach and glutes to ensure your body remains parallel to the ground

Plank Side
                                                     
Make sure your hip does not sink towards the ground