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ALTA:
Experience the Best in Physical Therapy & Pilates
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Greetings!
At the forum on Barefoot Running versus Shod held at ALTA last month, we asked participants what they wanted to learn from future evening workshops. Core Exercise for Athletes had the most votes, so we devoted our newsletter to just that topic. We are planning a workshop down the road - stay tuned. In the meantime...
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PLANK - Is that all there is?
While doing assessments at Solepepper Sports the other night, I heard this story more than once.
"I am primarily a cyclist and I want to start running to get a more efficient work out. I'm having lower back pain and pain at the outside of my knee when I run."
"Besides running, what exercise do you do - any core work?" I asked.
"Yes, I do the plank, everyday."
Here's what they were missing: 
To most people, running seems like a straight plane motion - the body simply moves forward through space. Break it down, and you see movement happening in all three planes- this is called multiplanar movement. **You side bend, rotate, flex and extend at the pelvis, hips, shoulders and spine (all the joints, really) as you run.
Recent research has shown that many injured runners can't perform simple multiplanar movements correctly. Multiplanar movement, though subtle, is critical for pain free walking or running. Normalizing movement patterns is the key to engaging your core muscles. You could do the plank all day, but as you start to run, if you don't rotate, those "plank" muscles won't help you a bit.
When treating runners, the focus is often on the lower body, because that is usually where pain occurs. But tightness or weakness anywhere along the movement chain, even at the shoulder, can cause hip, knee or foot pain. How do you sort it all out?
Try the tests in the video below. You might be amazed at how difficult a seemingly simple exercise can be. If you cannot do the tests with ease (most runners can't), your running injury is just a few 10 K races away.
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These are samples from a
battery of tests that quickly reveal problems with movement patterns. If you
find the samples in the video challenging, schedule an appointment
because once deficits are discovered, the solutions are easy.
Based on your specific movement and strength deficits, ALTA therapists develop simple but effective plans that include:
· Increasing movement in restricted areas
· Gaining stability and strength in weak areas
· Increasing proprioception (see side bar)
To be effective, an exercise program must be personalized, take into account the relationship of flexibility to strength, and consider your body type and injury history.
The bad news: A simple plank exercise will not translate into the stability needed to run without pain.
The good news: A core exercise program does not need to be long or complex; it only needs to address your particular problems.
At ALTA, we are all about GOOD NEWS.
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ALTA Therapists are at Solepepper Sports June 15th doing evaluations and offering free advice. If you know someone who has a PT problem and needs an answer, have him or her call Solepepper's in Louisville to reserve a spot. (303)-926-7653. We will have clinics scheduled throughout the summer. Ask any of the wonderful staff at Solepepper's for future dates.  Proprioception or
(How are you feeling?)
If you attended the Barefoot versus Shod Running Forum in April, you heard people talk a lot about the importance of proprioception with running. Proprioception is awareness of the relationship of body parts to each other and to the environment. Proponents of barefoot running argue that because proprioception from the feet and ankles is enhanced without shoes, movements are more precise. Done well, core training increases proprioceptive sensitivity in the trunk, hip and shoulders. This under- appreciated benefit results in improved balance side-to-side, improved responsiveness of the spinal stabilizing musculature and better control of forces exerted on the body during running. Pilates is an excellent discipline to increase proprioception and improve control of movement in all planes. |
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