10 Causes of Knee Pain in Runners

10-Causes-of-Knee-Pain-in-Runners

One of the most common injuries in running happens around the knee because of the impact they need to absorb. We put our knees under pressure with every step, when walking, sitting standing and, of course, running. What we do and how it do it, not only when we run but all the time (this is true for everyone not only runners) is essential for healthy knees.

The kinetic chain means that every part of the body is connected to another part of the body, in such a way that a problem in one area of the body may cause problems in another area are of the body. Nothing in the body is isolated and nothing happens in only one part of the body.

If you have an injured little toe be sure that your body is adjusting to that injury as you cannot use the little toe as you normally would. Those small adjustments can lead, in a few weeks, to tight muscles on the opposite side of your body, for example. Tight muscles will eventually affect your alignment and send pressure to joints, ligaments and tendons, which is not normally their job to do.

That is why an injury, no matter how small should be taken care of as soon as possible, so as to not allow the small problem to escalate and become a major problem.

MOVEMENT

Movement squeezes synovial fluid – joint “lubricant” – into the joint. This is why it’s important to take the joint through the full range of motion. For example, if you never take your knee into full flexion, the parts of the surface that don’t come into contact can degenerate more quickly.

We regularly practice full squats, a movement which besides strengthening stability muscles around and within the joints, it also take the ankles, knees and hips through their full range of motion.

MUSCLES

Muscles do the hard work, they are the workers in the body. The brain sends them information with instructions to contract and produce movement, by pulling on the bones.

Since they are connected to the bones, joints and ligaments, injuries (strains or pulls) or weakness in the muscles can cause the knees, and other joints, to take too much pressure, do more than their part of the job and degenerate faster. They basically say “that’s not my job!!”.

THE NERVOUS SYSTEM

The nervous system is the means by which your body components communicate. It’s the network that allows the brain to community with the muscles to produce movement. It’s also the communication channel for the body to send information of position in space to the brain, which then places the body in the best position to avoid injury.

For example, when you run into a ridge on the ground, your body send a message to the brain, which then sends a message back to the rest of the body to assume the best possible position to avoid injury. That includes the arms and head. When you lose balance your arms go the side straight away, that’s why.

Going back to the nerves, if there is a problem with one of the nerves, for example the dreaded sciatic nerve, the effected nerve can refer pain in another part of the body, and that includes the knee.

In the sciatic nerve example, if you have ever suffered by a trapped or irritated sciatic nerve, known as sciatica, you probably felt the sharp pain going down the back of the leg.

A nerve problem refers pain, it’s not usually localised.

RUNNING INJURIES

Running is more associated with chronic injuries than acute ones. That means that the knee injury happens gradually, through time, and symptoms just show up at a later stage.

It’s a build up of stressing certain areas of the body. The reason running is so hard on the joint, ligaments, tendons and muscles is repetitive impact.

Each time your foot touches the ground impact forces travel upward through your lower leg, knee, thigh, hip, pelvis and spine. It’s like an earthquake, shaking everything.

So our job here at The Merisoiu Technique Institute is to help you calm down that earthquake, reduce pressure on your joint and enable you to run stronger for longer.

CAUSES OF KNEE PAIN WHEN RUNNING

The topic of this article is knee injuries or almost any kind of knee pain (doesn’t necessarily have to be an injury for the knee to hurt).

There can be many, many reasons your knees hurt. In this article we mention some of the most common knee pain causes, but it’s not an exhaustive list. In subsequent articles we will take each one and see what we can do to prevent or treat the injury or, if it’s something serious, whom to talk to solve the problem.

Thus, here’s what may cause your knee pain:

1. Surfaces you run on

Let’s begin with the surface you run on. When you run on the same surfaces over and over again there’s a gradual accumulation of the same forces applied on the same areas of the body time and time again, over thousands of steps.

That is why it’s important to add variety to your running surfaces, concrete, off road, track etc. We will talk a bit more about this later in the article.

2. Your running shoes

The shoes you choose are critical to injury or injury prevention. If your shoes are too tight, or they don’t allow for a natural bend of the foot, or don’t allow for the toes to expand, or don’t give the support you personally need your stability can be compromised.

That compromised stability will cause instability in the knee as well. Remember the body sends signals to the brain, my means of the nerve network, to position the rest of the body (including spine, arms, neck and head) in the most efficient way to avoid injury. If the information is not accurate the brain can’t act in your best interest.

A word of caution, today’s cushioned shoes mask the pain of running heavily and incorrectly. If you don’t believe be test it yourself. Take your shoes off and run 50m. You will notice how heavy you actually run. Don’t worry your body will soon begin to adjust and realign to reduce that impact. There’s an immediate foot-brain-body communication and the whole system will begin to adjust.

However, this doesn’t mean you should run barefoot, it only means you should learn the natural or barefoot running mechanics with the regular shoes one. It can be done, you can run with your shoes with less impact.

3. Your training

Same as with the running surfaces if you do the same routine over and over again you will stress the same areas of the body time and time again. If you also run the same route all the time then this is even more true.

Bring variety into your running training to reduce the risk of overuse injuries as well as to create adaptation and make progress.

It is worth, and actually important, to keep a running journal where, besides writing down distance and pace, you will note any niggles and pains during the sessions. You can then go back and maybe identify what caused the injury.

It may have been new running shoes, new route, change in speed, distance, too much, too soon and so on.

4. Change and speed

Increasing mileage, frequency or intensity by more than 10% per week can overload a body that’s not prepared for the effort, thus increasing the risk of running related injuries and, of course, knee injuries.

Running too fast while not prepared is another cause for injury. This is common when a runner transitions from distance running to interval running too quickly.

Distance running and interval running are two different types of running all together. Each requires different muscles and, actually, a different body. Just look at Mo Farah – a distance runner vs Usain Bold – sprinter.  Two different body types.

5. Running form

Your knees may hurt from continuous impact on landing and push off. That is why the running techniques we teach, with elements extracted from POSE Method, Chi Running and Natural Running, are meant to re-train your body to land softer, lighter and reduce the push-off – we pull, not push.

Since we’re talking about running technique, let’s talk about how you can address your running form to reduce the pressure on your knees as well as other joints throughout your body

 

a) Poor alignment when running

Alignment literally means arrangement in a straight line. That’s how you want to see and positions your body when you run. But most runners bend from the hips and they form this crocked line.

What’s stronger or more stable 20 bricks on top of each other on a line, or 20 bricks with just on brick sticking out?

A heel striker will bend from the hips even more pronounced because of the way the hip tilts to allow for the heel strike. If you kept your pelvis aligned you wouldn’t be able to comfortably heel strike.

 

b) Running gait – foot turnout

If your feet turn out as you run it can cause knee pain at any distance because it causes the knee to rotate inwards with every foot strike.

Consequently this will overwork the ligaments and tendons in the knee and lead to knee problems and pain.

See a more detailed explanation of a few knee injuries and conditions at point 4 below.

 

c) Heavy heel striking and landing ahead of the body (overstriding)

Pronounced heel strikers are more likely to develop patellofemoral pain syndrome, because impact forces are transferred more aggressively from the foot to the knee with this type of running.

Impact may can cause knee pain and heel strikers experience greater impact shock. However it can also be caused by excessive rotational forces, which come with a heel strike. A heel strike allows for the foot to rotate in either direction until the foot lands and grounds.

When you heel strike you are also probably landing in front of your body, it’s usually the case since you can’t comfortably heel strike if you land under your body/hips. When you land ahead of your body you are essentially breaking your forward momentum, you’re going against gravity, and you pay for it in the long run (no pun intended).

If your foot stops, as it does when you land in front of the body, and the body keeps moving, your knee becomes the transfer point for all the force. It takes more than its share.

Landing ahead of your body with a locked knee or ahead of your body with an over bent knee, both variations put a lot of stress on the knee join, tendons, ligaments and cartilage.

Also landing wide (with a wide space between your feet, wider than the hip width) ahead of the body with a locked knee and ankle can cause ITB (iliotibial band) pain.

You are landing outside your natural hip width (feet are too wide apart when landing), which causes the legs to bow out so you can move forward. This causes too much lateral movement and your hips need to compensate and adjust which stresses the IT band.

To reduce the impact on your knee join all you have to do is to pick up your feet and land under the body by leaning your body from the ankles, or run with your upper body in front of your foot strike (same thing said a different way).

 

d) Downhill running technique

Most think going downhill is actually better or easier than uphill. Think again. While running uphill your muscles burn, which means they take the load – remember muscles are the workers of the body – downhill muscles relax, and your knees take the load.

There is up to 10 times your body weight with each step when running downhill (Source: Danny Dreyer with Catherine Dreyer “Chi Running”)

6. Structures around the knee

Besides running form, shoes and surfaces you run on, another reason you suffer from knee pain may have something to do with the structures around the knees (i.e ligaments, tendons, cartilage, muscles)

 

a) Patellofemoral pain syndrome (PFPS) or anterior knee pain (where it’s usually felt) is a classic and common chronic injury in runners. It accounts for roughly 20% of all running injuries (Source: Ross Rucker and Jonathan Dugas, Runner’s World “The Runner’s Body”)

The cause of anterior knee pain when or after you run can come from structures which are connected to the knee joint, such as muscles, tendons or ligaments.

If any of the structures around the knee pull incorrectly, or exert too much or too little force, the knee cap can be pulled out of alignment or out of line and it doesn’t roll smoothly as it should.

Misalignment can be caused by strength imbalance of the muscles on the inside (adductors) and outside (abductors) of the thigh, for example the gluteus medius which is a stabiliser muscle.

If the knee rolls in as a result of weak inner and outer thigh muscles, the gluteus medius (gluteus minimus can also be included here) and a muscle called vastus medialis obliquus, can’t do their job properly, so the tensor fasciae latae (TLF) takes over.

But if the TFL has to do more than the job it’s supposed to do it can pull on the illiotibial band (ITB), increasing the lateral pull of the knee cap, again pulling the knee out of the alignment.

A lot to take it isn’t it? The body is not formed of separate pieces, it’s a whole unit. Anything that happens anywhere in the body will have a ripple effect throughout the rest of the body.

If you just run for a bus from time to time you don’t need to know these things, although you should, as general knowledge. Most people know more about how their car functions than how their body works. Which is weird, since they’re driving their body 24/7.

However, if you are a runner and you want to continue running for many years to come, it is essential to understand the basics of running mechanics so you understand how to design your training, when to pull back and when to push on. There’s a difference between productive and destructive pain.

Sometimes the best strategy is to rest and be able to run in 2 weeks, than to push on and be off training for 3 months because of the escalating injuries.

Going back to patellofemonral pain syndrome or anteriot knee pain, to  solve this problem you must find out what is causing your knee to roll in, it could be:

  • Overpronation of the foot
  • Inward rotation of the hips
  • Tight calf muscles
  • Weak abductors
  • Tights adductors
  • Weak gluteus medius (that’s part of the abductors actually)
  • Other tight structures around, below or above the knee (see quadriceps at point 7)
  • Other causes

 

b) Iliotibial Band (ITB) Syndrome

The ITB runs down the outside of the leg and is a thickening of the normal fascia that surrounds the thigh.

To give you a short definition, fascia is a thin membrane that connects or attaches every structure, muscle, internal organs.

ITB attaches to the Tensor Fasciae Latae (TFL) at the front of the hip and to part of the gluteus maximus at the back of the hip.

The TFL goes down to the outside edge of the tibia and to the head of the fibula (the 2 bones forming your shin). It also attaches to the patella (knee cap). If there is any tightness or any problem with the TFL your knee will also be affected.

ITB syndrome is the second most common injury in runners. ITBS is usually felt as a localised pain on the outside of the knee when the leg is bent. It’s usually worse going up and down the stairs and running downhill.

ITB pain can be caused by biomechanical alignment problems such as:

  • Bow legs
  • Overpronation
  • Leg length different

ITB pain can also be caused by training, such as running on the camber of the road on the same side of the road for too long, or on a track when you don’t change direction and run the same way all the time. These 2 cases load one leg more than the other.

Another cause of ITBS can be weak hip stabilisers which increase tension on the IT band upon landing .

Patellofemoral pain syndrome (anterior knee pain) is common in runners with ITBS as the internal rotation of the thigh comes with the weak hip stabilisers.

So strengthening the adductors and abductors, as well as the glutes of course, can help both knee pain and IT band pain.

 

c) Patella tendonitis or tendinosis

Tendonitis is an inflammation, while tendinosis is degeneration of the tendon.

This pain is usually at the bottom of the kneecap. Causes of patella tendonitis:

  1. Microtrauma – tiny damage to the tendon fibres
  2. Excessive excrentric overload of the quads – overload while the muscles are lengthening – which can be caused by overpronation again, turning-in of the hips or knees or excessive tightness in the quads.

 

d) Bursitis or Pes Anserinus tendonitis

Problems with this tendon are not as common but they can happen. The cause is usually tight muscles on the inside of the legs, adductors.

Tendonitis happens when the tension on the area is too great, causing inflammation of the tendon and the underlying bursae.

The pes anserinus tendon runs along the inside of the knees and is a combination of the 3 tendons of the sartorius, gracilis and semitendinosus muscles.

The semitendinosus muscle is part of the 3 muscles that form the hamstring. The other two are biceps femoris and semimembranosus.

The actions of the semitendinosus and semimembranosus is extension of the thigh and flexion of the leg, as well as assisting in the internal rotation of the leg at the knee. Problems with these 2 muscles, tightness, trigger points, injury can send pain to the back of the thigh and knee and well as a portion of the calf.

Since we are talking about hamstrings, excessively tightened hamstring muscles can overload the quadriceps, which, in turn, can refer pain to different areas of the knee. Which leads us to…

7. Quadriceps

All four muscles that form the quadriceps attach to the patella (kneecap) through a common tendon via the patellar ligament to the tibia. Well that’s a mouthful.  Just remember the quads attach to the kneecap.

The four quadriceps muscles and pain associated with them:

  1. Rectus femoris – may cause anterior knee pain
  2. Vastus lateralis – pain may be referred to the back of the knee; pain can go all the way up to the hip on the outside of the thigh
  3. Vastus medialis – can refer pain on the front towards the inside of the knee, going up the thigh as well; may cause buckling of the knee
  4. Vastus intermedius – pain over the front of the thigh; no direct knee pain, but it can affect the other muscles which then cause knee pain

Of course the muscle-pain correlation is not isolated. It’s more to give you an idea of which muscle may cause which pain and where you’d feel it. There may be one or more causes of your knee pain, as we’ve seen above.

I added the quadriceps as a separate bullet point because it’s often overlooked by runners as a cause of knee pain.

Many, if not most, runners forget to stretch and massage their thighs and if they suffer from knee pain the cause may not always be a problem like tendonitis or anything structural, it might actually be very tight quadriceps.

That is why stretching is important, among many other reasons. If you do experience any knee pain, you know, at least, you can exclude one of the possible causes.

By the way, you can overload the quadriceps due to excessively tightened hamstring muscles. So stretch those hamstrings and quadriceps.

Sudden overload through misstep or fall can also overload the quads. But this is less of a repetitive running injury, it’s a sort of accident injury. The later can’t always be avoided, no matter how much you train, it’s part of the game.

8. Cartilage problems

The menisci can be damaged or torn by low level twists. There is usually a clicking in the knee, and pain when squatting. The knee may also lock or give way. The pain is usually felt on the inside of the knee with the knee bent.

I have to add I have first-hand experience with the menisci. Since the age of about 12, because of high intensity training in karate during the growth spurt, both my knee menisci damaged (grade 3 damage) to the point where I could barely walk.

Fast forward, natural movement fitness helped re-align, re-adjust and re-educate my body and body mechanics, to the point where today I can run, jump and practice karate without knee pain 95% of the time. The damage is still there, but their pain isn’t, so I dodged the surgery and I’m able to do everything I want without pain.

It all boiled down to perfecting the art of movement. Perfecting is not quite the correct word, there’s no such thing as perfect mechanics, it’s more like fine tuning.

By the way this doesn’t mean you should ignore your doctor. Everything I write in this article and on this website is not meant to replace any medical treatment or specialised advice.

9. Nerve referring pain

This is a very, very complex situation and only an expert can give you any advice here. All I can say is that if you feel pain travelling it may have something to do with the nerves. When a nerve is damaged, trapped or injured in any way it’s not usually localised, it refers pain in another part of the body.

10. Accidents

A twisting injury or a fall can cause damage to the knee’s structure. You should get an immediate diagnosis.

 

All the underlined topics will have their own articles so look out for them.

 

Sources:

  1. Donna Finando and Steven Finando “Trigger Point Therapy”
  2. Sam Murphy and Sarah Connors “Running Well”
  3. Danny Dreyer with Catherine Dreyer “Chi Running”
  4. Nicholas Romanov “POSE Method Of Running”
  5. Nicholas Romanov with Kurt Brungardt “The Running Revolution”
  6. Ross Rucker and Jonathan Dugas, Runner’s World “The Runner’s Body”
  7. Danny Abshire “Natural Running”

Disclaimer: information in this article and on this website is not meant to replace any medical or expect advice; you should always check with your doctor.

Running Technique – Body Position For Optimum Performance

Running Technique-Body-Position-For Optimum-Performance

When it comes to runners who clock miles and miles every week on a regular basis attention and care needs to be directed to how they run  so they don’t get put off training for stress fractures, ankle sprains, knee injuries, shin splints, Achilles problems, back pain, or anything else we runners face. Of course nothing is guaranteed, but the more you look at how you run the less injuries and time of training you will have to ensure.

I have the habit of giving you a lot, a lot of information, and very detailed. I do this because I hope you will take 20% of what you read. Sometimes even that 20% is better than nothing.

That being said let’s talk about how you position your body to enable you to glide over the terrain, rather than stomping. And we begin with…:

A. ALIGN

This is a good exercise to practice before you go for a run. It’s connects you to your own body. With practice you will gradually bring it into your run.

A good alignment means you are “stacking” the body in the correct position, and, if you manage to maintain that your run will feel amazing. Trust me, it will. When it clicks, it clicks.

The pressure on your joints will be at angles that don’t cause so much damage. Of course, it’s impossible to keep your body stiff in one position, but try as often as you remember to align and re-align. Also, remember, good alignment means a relaxed body, if you tense up you can do more harm. So relax and go through the exercise below.

  1. Stand with feet hip width apart
  2. Toes pointing forward
  3. Distribute your weight evenly on the left and right foot
  4. Distribute your weight evenly on the front (ball of food) and back (heel) of each foot left – keep the left/right weight distribution while doing so
  5. Soften your knees; don’t bend them too much, just lock them and then relax, you are not doing a squat
  6. Lightly tuck in your tailbone (this will also allow the knees to soften) so that, if your pelvis was a bucket of water, you wouldn’t spill water in any direction; your abdominal muscles should tense slightly and your lumbar spine should flatten slightly. These are signs you are probably in a good position. It should feel comfortable
  7. Your hip should be in line with the back of your knee cap, and in line with your ankles, roughtly
  8. Relax your shoulders and align them with your hips which is aligned with your ankles
  9. Chin parallel to the ground
  10. Head slightly pushed back until you feel the back of your neck lengthening, releasing tension and the natural curve flattening slightly
  11. Ears aligned with the shoulders

You can maintain this alignment at any angle. If you lean your body from your ankles everything is still aligned. If you lie on the floor your body is still in the same alignment. But if you stick your bum out, pull your head back or turn your toes out that’s when, in time, things start to go wrong and injuries begin to show up.

 

 

B. ELONGATE

This is a simple imagination exercise, or visualization if you wish.

Holding the body in alignment as above, imagine a piece of string tied to the crown of your head and to the ceiling, a branch or the sky above you.

Imagine how this piece of string elongates your body towards the sky. Keeping its shape and alignment though

You can begin to elongate the ankles, the shins, up into the knees, through the thighs, to the hips.

Then elongate your trunk and ribs. You shouldn’t lean back, push your chest out, pull your shoulder blades together or do anything else. Just imagine. There’s no point lengthening the front of your body while tension and shortening the back by pulling your shoulders back.

Then relax your shoulders, keep the alignment, elongate your neck and head – take care not to tilt your head back here.

Then imagine the piece of string and your vertebrae like beads on a string. Allow each vertebra to pop up, away from the one below it, and then lightly stack up on top of each other. Go from the tailbone/coccyx all the way to the neck/cervical spine and up through the crown of your head towards the sky.

You can practice this as a stand alone meditation. It will help improve your posture as well as slowly making its way into your running posture and to a better performance.

 

C. LEAN

After you practice a good alignment while standing and in movement and elongate the body, the next step is to practice a slight lean. The lean should be from the ankles, as described in the POSE Method of Running, and, on a flat ground it’s a matter of millimeters.

Remember, the key is: lean should be from the ankles, not bending from the hips. You can work this out in front of a mirror.

One of the greatest mistakes I see is bending from the hips. This is very very common, so take care, especially when you run uphill. You can easily end up with low back pain and not even make it up that hill.

Some argue the lean is not the way to go. I argue it is for at least 3 reasons:

  1. For your feet to land under the hip, in alignment with the rest of the body, the hip should be slightly ahead…..which is achieved through that slight lean.
  2. Pushing off and active landing are actually very very strenous. When you land under the body, and you do this by leaning from the ankles, you can pick up the feet and control the landing.
  3. Free energy! That’s gravity. It’s so much easier to “fall” forward than to push your body forward over and over again. Let gravity take over! It saves a lot of energy and you end up running faster, as you pick up you feet faster, as a result of landing under the body and not ahead, as a result of that slight lean.

I found this exercise in Chi Running by Danny Dreyer, which is really easy to practice.

  1. Stand in front of a table, about hip height, about 2 feet away (you will adjust after)
  2. Align your body, like a column
  3. Elongate your body
  4. Lightly tens your abdominal muscles
  5. Now lean from the ankles until you can rest your hip, or pelvis, on the side of the table
  6. Keep the column straight though, even at an angle
  7. Hold the position

You will notice how much your abdominal muscles contribute to this position, as it should when you run. This lean is a lot more than what you normally need, but if you exaggerate the lean when you practice you will do it just right when you’re out there running.

Here is a video talking about the lean as well.

That’s it for today. I wanted to write a short article but it ended up a pretty long one. Just take one exercise at a time. Print this page if you wish and practice each exercise for 1 week. You will transform your running.

Need help? I have a few ways to help you with this. One is a 4 weeks course where you go through ALL the running elements. This course can also be done in 2 weeks. Or, if you aren’t close by, I do have a series of coaching videos you can learn from, a running academy. Another option is online coaching. So there are solutions. Thus give a shout if you need help with this. If not, I’m looking forward to hearing how you implemented these exercises and how they worked out for you.

Pick Up Your Feet And Run Faster

Have you ever thought about what your feet and legs are doing when you run or even walk? Do you lift your feet off the ground, bending your legs at the knee or do you just drag them just above the ground, shuffling, one after the other?

If you have noticed your running form then you have already changed the way you run. If you haven’t now it’s the time to do so.

Watch the video below for a more detailed explanation, but in summary the reasons you should pick up your feet instead of dragging or shuffling:

Reason #1: You will run faster

Your legs are like pendulums. And like any pendulum, a long pendulum will move slower, a shorter one will move faster.

 

Reason #2: You will run more relaxed, lighter on your feet

If you pick your feet without lifting and leading with the knees you will not use the quads as much, thus you run more relaxed and with less effort. The work is done by your hamstrings and only at the start of the lift, after that your hamstrings should relax.

 

Reason #3: Reduce the risk of injuries

First of all if you drag your feet chances are you will trip or slip at some point. Pick up your feet and you reduce those chances, a lot.

Second if you drag your feet chances are you are landing in ahead of your body (instead of underneath), actively landing (driving your feet forward), heel striking and landing with a stiff leg or ankle. All this, in time, may lead to shin splints, plantar fasciitis, achilles tendonitis and then knee pain and back pain. It’s a chain reaction in fact.

So stop shuffling your legs, dragging them behind you and pick them up and bend your knee.

Remember running is a skill of movement, and art. As with anything you want to create, it will be difficult and uncomfortable at the beginning but once you get the hang of it you won’t run anymore, you will glide.

Check out the video below with this particular technical element and also this article Running Technique – Elements Of Effortless Running – Lower Body:

Running After Knee Injury – Testimonial Client Experience

Mariepaule had a really bad knee injury. She did the therapies recommended and got the OK. Then she came to work with Alexandra.

Through consistent running technique and natural movement practice, coaching and practicing by herself, Mariepaule recovered nicely and managed a 2 day walk, 2nd day combined with running.

 

This is what we look at on the Running Technique Workshop. Of course, changing the way you move and use your body takes time, but on the workshop you will leave with a few concepts that, if used, can make a huge difference.

While same results cannot be guaranteed, with practice, natural running technique will help you run faster, further, with less effort and fewer injuries.

Book your spot for the next workshop in East London, Canada Water.

Running Effortlessly Using Gravity

runinng-effortlessly-using-gravity-running-technique-style-alexandra-meri

When it comes to running lighter and with less effort one of the most important lessons I’ve learnt from my coach is to use gravity – free energy. And that’s one of the lessons Pose Method of running teaches as well.

In this video I explain and also show you how to use gravity, but to have it in writing the idea is that:

To avoid pushing off, which created pressure on the body and joints, you want to learn forward from the ANKLES

Avoid bending from the hips; body has to learn as a whole, as a plank, from the ankles; it’s a FREE FALL feeling (i.e. falling on your face)

Keep the feet under the body; if your foot goes ahead of the body you will stop your free fall and will experience a lot of pressure on the joints, especially knees

This article and video links to the previous article and video on How runners damage their knees.

If you wish to know more about our dedicated Running Technique Workshops and Classes in London and Surrey email support@themtechnique.com or fill in the form below the video and we will reply within 2 working days.

 

If you wish to know more about our dedicated Running Technique Workshops and Classes in London and Surrey email support@themtechnique.com or fill in the form below the video and we will reply within 2 working days.

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How Runners Damage Their Knees

how-runners-damage-their-knees.

Are you a runner? Do you suffer from knee pain but there is no structural damage that you are aware of (i.e. meniscus, ligament damage etc)? Not yet at least!

Then you should consider looking at HOW you run, your running form, more than for how long and how fast you run.

In this video I explain the main mistake runners make from a technical point of view. That main mistake runners make that lead to damaged knees is OVER STRIDING. Yep. Shorten your stride and you will be using your body in a less destructive way, because when you over stride you:

1. Lock your knee

The moment you lock out your knee it cannot absorb the impact as is would when it is slightly bent. When it is slightly bent you are using the knees and muscles aroudn the knees, the stabilizor msucles as suspension to take on the pressure. When you lovk your knees all you do is put all that pressure and impact on the joint itself.

 

2. Break your fall

In the POSE Method of running Dr Romanov talks about using gravity to move the body forwards, leaning the whole body from the ankles (not bending from the hips). However, when you over stride all you do is break your fall. Add a locked knee to the equation and you have the recipe for knee injuries.

 

3. Push off 

When you over stride the only way to move on is to push off with the back leg. When you push off you stretch out the leg and you also get a reaction from the ground (for every action there is an opposite and equal reaction). The harder you push off the harder the reaction from the ground.

There are a few other reasons when you don’t want to over stride which I haven’t covered in this video but will in future videos.

Watch the video below and if you wish to enquire about our Running Workshop please fill in the form under the video and we will get in touch within 2 business days.

Enquire about Running Technique Workshops:

Run Lighter And Reduce Running Injuries – Running Workshops

Do you want to run lighter and reduce the risk of running related injuries?

Whether you are into parkruns, marathons, short distance running, trail running, road running, obstacle course races the way you run will impact your body instantly.

Shin splints, knee pain, lower back pain, shoulder and upper body pain they are all related to your running form, to how you use your body.

Thus join our running technique workshops in London and train like an athlete.

Watch the video to understand what you will do and learn on the day.

Also please share around. Looking to pass down this knowledge to as many runners as possible.

EARLY BIRD TICKETS are available for the January and February workshops.

 

Factors Leading To Running Injuries – Change

Does running regularly mean you will end up having to pay physios for life? No, not necessarily. Although, like with virtually any sport, even swimming if you swim often and aim high, you will suffer some injuries. How bad, how often and for how long, now these are variables that can be changed.

Change is one of the causes of sport related injuries. And when we talk about running injuries we refer to:

– foot injuries – including plantar fasciitis
– ankle injuries
– shin splints
– knee injuries
– hip injuries
– lower back pain

These are very common injuries and pains in runners who run regularly and push themselves to make progress.

Change is one of the elements that can cause there types of running injuries. Change in terms of:

– speed
– distance
– running frequency, but also
– different shoes (watch out minimalist/barefoot runners when transitioning to minimalist shoes), and different technique
– training type – i.e. from endurance training to interval training

No matter how much you try to progress fast, you are directed by your NERVOUS SYSTM. Until the nervous system adapts to the change, any attempt to push beyond it’s adaptation time frame can lead to injuries.

Thus, my advice on any changes you wish to make:
– make change slow
– have patience
– make the correct changes
– make the changes correct
– get a coach to direct you so you do things the right way, especially if you are a beginner

Need coaching? Email support@themtechnique.com or click here to book a free consultation.

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Squats And Lunges – Why Should You Care About Body Weight Distribution

Everything you do is body weight distribution, and body weight transfer, as well as balancing (walking is balancing for example). Understand and practice these 3 concepts (and posture) and any exercise or movement you will ever do will be correct. But only if you practice these concepts.

 

Incorrect body weight distribution simply leads to:

  1. One side of the body will take more of the weight than the other. Thus chances are this side will be over worked, and muscles strained in the long run, while the other side will weaken.
  2. Stress injuries. If you walk, run, squat and lunge while one side of the body takes of weight, and so more of the aggressive impact, it will increase the risks of injuries. It may not happen this year or the next, but after years and years.
  3. Knee pain. This is very common particularly when squatting and lunging, but also standing, walking and running.

 

When we squat or lunge we are told “knees behind the toes!” Why??? Give the reason why. I’ll tell you why. When the knees go too far over the toes, your body weight distribution is lost. There is more weight going on the front of your feet, while you take the weight off the heels (even if heels are still on the ground). This causes the knees and ankles to take more and more pressure.

Now, that doesn’t mean that you bring the weight back on the heels and lift the toes of the ground. That’s not good either. The solution is The TRIPOD.

 

How to distribute your weight correctly

Every moment you stand, whatever you do, you will form a tripod with your feet.

THE TRIPOD = BIG TOE + LITTLE TOE + HEEL

When you stand, walk, run, squat, lunge, balance on one leg etc, keep The Tripod firmly rooted into the ground. That’s it. FOCUS.

If you need advice or would like to know more about coaching programs contact me.

 

The Tripod, Your Shoes And Knee Pain

Since I started learning and exploring movement through natural movement, I was also coached, as well as reading and studying, I have noticed many changes in the way I use my body today. In a good way that is.

I have also realized what contributed to 15 years of knee pain, which lead to grade 3 meniscus damage. While not everyone is the same, and not every injury is the same, everyone can benefit from The Tripod.

This repeated pressure on knees and ankles, whether you walk or run or just stand, is what, in time may lead to pain and injuries. Among other reasons.

That pressure, in many cases, comes from an incorrect body weight distribution. And unless you had an accident, injury or other such problems, this is what probably causes your knee pain. Although you should check with your doctor to get diagnosed.

 

In another article I wrote about Knee Pain And Body Weight Distribution. In this one I will talk about shoes and how they affect body weight distribution.

In that article we also mentioned that you have two tripods. Each is formed on your big toe, little toe and heel. That forms the base of support for your whole body.
And like your camera’s tripod, if one of the legs is not properly planted into the ground, the tripod is uneven and pressure is not evenly distributed. That tripod is unstable and weak.

Many times, knee pain comes after we consistently practice the habit of distributing our body weight more on the front of our feet.

But it is not your fault. Look at your shoes. They naturally lift your heel and automatically sends more weight on the front of the foot. Even if it’s just a little, that little adds up over the year.

It may not seem much but over 20, 30, 40 years it can change a lot. It can change your posture and the way you move your body.

 

The solution?

Firstly, although I believe we should walk barefoot sometimes, that we should allow our feet to develop and strengthen the muscles, this does NOT mean you need to go barefoot all the time, everywhere. However, when the weather is nice you can go barefoot in the garden, in a forest, in the house, anywhere where you feel you can.

Going barefoot, besides strengthening your foot muscles, will also help you become more aware of and correct body weight distribution. Feeling your toes and heel on the ground enables you to make changes.

“Allow your feet to take their natural shape and your skin to breathe.”

 

Second, barefoot or not, be aware of how you distribute your weight (from left to right and from back to front) every time you step, go up the stairs, when you stand, and run. At some point while you walk or run, you will go through a position where your foot is on the ground and you can feel The Tripod. Consider that a “check-point” and ensure your big toe, little toe and heel are on the ground, rooted into the ground for just a second or fraction of a second before coming off the ground again.

For example when you run with a forefoot strike, after the ball of the foot touches the ground the heel comes down as well, and that’s The Tripod right there.

 

Try it now. If you don’t try it now, you will never try it and forget about it.

 

Please note I am not a doctor or a therapist. It is important to consult your doctor if you have an injury or experience any pain.