How to Run So You Save Your Hip Knee Joints Long Term
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- Опубликовано: 7 ноя 2019
- How to Run So You Save Your Hip/Knee Joints Long Term
Bob and Brad the proper way to run to save your joints long term.
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I've transitioned several times by using my forefoot while walking before running. It was SUPER helpful. The whole shin and calf area will get sore for a while but overall it makes walking and running easier on your whole body, you can totally feel the difference.
"School was tough Bob" 😂
Guys, I just want to says a massive thanks for the advice over the last few years, especially the ITB stretches. They've completely solved what I thought was knee pain, so I am now back up to several 6k runs each week. I have switched to front foot running as well but didn't know the stuff in this video so I am off to check out some minimalist shoes. Keep up the good work! Cheers.
Thank you so much! I watched your video and immediately changed from heel strike to forefront strike. It’s so much easier and less pressure on my hips and knees! I run faster and I can feel my leg muscles taking the impact . Totally amazing !!!
Louisa Brannon I always did mid foot strike, and enjoy the forefront much better. Tried it today and I was hauling butt 😍
Really needed this video because my hip pain. Appreciate you guys. ✊
Thank You! I have read Born to Run..but not Pose. I'm going to pick it up. I started a mid-foot/forefoot strike about 2 years ago and it does make a difference. I'm currently suffering with Thoracic Outlet Syndrome and that's how I came across your video.
Thank you for this video!!! I love running, but my joints were hurting so badly that I could barely walk afterwards. I started running this way on Sunday - my calves burned like you said, but my hips didn’t hurt the next day. Thank you thank you!!!
Thank you for having the wireless mics, your audio is great. :)
So true! I can picture the form an Olympic level sprinter running on their toes leaning somewhat forward, especially as they lean into the finish line!
Docs, this video has me all excited to improve my running. I'm not a serious athlete but sports have always been a part of my life. I have read Born To Run and it was a game changer for me! It's actually one of the reasons I finally left the western med/social work field to start my business in mental health and ancestral health coaching. Do you have any videos on how to address collapsing foot arches??
Thank you for this video just right in time when I started my running training 👍
Love these guys! Not arrogant, very informative, and funny! :)
I'm hemiplegic due to a Pontine stroke 8 years ago and can only walk a few feet but this toe heal walking makes more sense to me. Should one consider this for learning method to really learn to walk again with a walker as well?
A good old-fashioned soak in the tub with Epsom salts after the run will take the soreness out and replenish some magnesium too. Muscles need magnesium
Thank you for posting this one on running tips. It is relevant to me
Midfoot strike is fine for distance runners. The main thing to focus on is your foot landing UNDER you and not in front of you, and aim for a cadence of around 180. If I forefoot run, I'll blow out my gastrocnemius soleus complex, no matter how much I train that way. Land under you + 180, that's it.
Longtime "barefoot" runner here. I loved it while was able, am recuperating from a hip fracture, so no running of any kind fer me! When I'm ready though, I'll be back at it. I always found it very soothing. I had some old Nike Frees as my go to shoes, but I also used Vibrams which worked pretty well. There are a lot of choices out there now.
Thanks for the video..really helpful info especially for someone like me who is starting to take on running for exercise. Can you give some recommendations for the type of running shoes one who is started running should wear on your next video? Thnx u so much
Thank you!
Thanks!
I made the decision to give up running in my mid 30's, and switch to cycling. As much as I loved running, I love cycling 10X more. And have never had any pain from it.
This has that "Favourite Uncle who is also funny giving life advice" vibe.
So speed-walking, as an alternative to harder running, is actually WORSE for you than running?
I am dealing with left calve tighness and pulling. I probably ran too much/too long and then it would pull, taking me out for a few weeks at a time. then I'd do it again. So I took 3 months off from running and instead just walked (in minimalist/barefoot shoes or sandals). Any advice for starting up again and stretching/exercises? Thank you
Thanks, docs.
You’re welcome
The toes go up on your shoes. Shouldn't they be flat, level to be zero drop? Isn't that part of a minimalist shoe is as well?
I get mixed comments from various salespersons at our local running shoe store. Some are fans of zero drop shoes and others say they cause problems for most people. If one is trying to transition away from being a heel strike walker/runner, would it be helpful to eventually move to a zero drop shoe?
What is safe to do when running
Some blogs tell me that changing your gait can cause injury, whatever your original gait was. For people who successfully converted to forefoot running, what was your experience?
I'm at the 5:20 mark commenting that in order to work on form, let form dictate how far you go. When I am beginning my training after a break, this is often just a 100m before I walk a short distance, then try again for another 100m. Key is as soon as you can no longer keep the proper form, stop that stride. Think of it like a sampling of fifteen to 20 slightly different running styles. As the training ramps up, I can hone in on fewer that work better. Key factors are efficiency, low impact, quiet breathing as well as foot strike, upright posture, tempo and stride length. Play with all these factors, but stay absolutely consistent for 100m. Running for me is more about concentration nowadays than effort and I am a better runner with no new injuries because of the mental effort. I also rotate shoes between two types to maximize recovery.
Used to run that way before boot camp.
I like Bob, he is tall like me and understands the struggle of being tall when the world is accomadating to short people
I know. My best friend is so tall, before I was envious but when he told me that his joints hurt more because of his height. I was like, yikes. Ever since then, I would ask him if his joints hurt anywhere and I even bought him a knee support 😭 cause his knees hurt the most because of our profession
Saaame!! The struggle is real!
My left foot hits the treadmill harder than the other. What's the cause? Am I locking my knee?
How do you correct an uneven gait when running? Listen to the treadmill. One hits harder than the other.
Guys you didn't even broach the topic of rocker soled runners championed by MBT. They actually shift heel impact closer to the arch. Also running surface, it's called grass preferably in moist earth. NEVER Pavement, if close to a beach sand can be great for aerobic and low impact runs. Mohamed Ally was a fan of beach running. At any rate a rocker sole on low impact grass or sand and your knees and hips will thank you. Great segment! More on low impact running please!
Great example of calf massage Brad thank you trying it right now 👍😉👌
How does that make it better if its making your calves sore? Id think future reseach of this and what it does might lead to damaging your calves long term. But idk im not a scientist or anything. Thats just a guess that seems logical too me. Id like too see the science behind it for long term uses.
2:50
This was fantastic! As an older runner, I need all the help I can get! Would it be possible to do a video on women running styles? I ask because our hips are angled different than mens', and causes unique knee and plantar fasciitis issues!
I’ll continue to run like this as I have been. But, in terms of walking I’ve had to switch back to a heel first, per my foot doctor’s orders. I did switch to forefront strike a couple years ago to correct knee pain issues but now I’ve had foot pain because the front of the foot doesn’t have the cushion to absorb the impact and it was changing the way my toe joints interlocked and shifting my toes to compensate and the curve of my arch, shortening the space and flattening it which was not good. It was also creating a bone spur on my big bunion joint. I also had bad metatarsal pain. It was the whole 9. Switching back to heel strike has been difficult on my heels and knees but I’m gonna see if it ends up improving my foot pain issues. Plus I ordered a special orthopedic insole to correct some of these issues and compensate, so we’ll see.
Your foot strength is inadequate &/or you have overpronation. We're anatomically designed to run using the foot as a spring to prevent damage.
@@ColonelCampbellAI2024 please give a reliable source for this claim.
@@bolchert Please gain literacy in English before attempting to conversate & discontinue your spreading of misinformation.
@@ColonelCampbellAI2024 I will, as soon as you tell me where you get this Nonsens from, that our foot is "used as a spring to prevent damage"?
@@bolchert Here you go: ruclips.net/video/f5X64QCDVnI/видео.html
My calves hurt walking, running normal. I can't imagine running on my toes.
Bob stole my thunder.
I starting to walk and run forefoot and is a f@#king pain on those muscles but really get very strong on those muscles and goodbye pain knees, heels, legs that I have before long distance walking and running.
I have a doubt, you only need to put forefoot on floor? or put forefoot and then heel?
for running is more easy to make forefoot and heel but walking it's very difficult at least I do very slowly.
Dang it. Just bought new shoes to try running again. 10mm drop. Wish I'd seen this video first!
But running shoes the heel is so thick
As a runner I can say heel striking is slower and makes spikes less useful. Also shin splints will kick your butt for heel striking.
How come they don’t tell you this in school?
Doesn't toe running put the knee at risk for greater instability? My knees hurt when i do this long distances; reserve it now just for sprinting at end of run.
Yes it does, because this is not the way how you are supposed to run. Forefoot running is only for sprinting. If you apply this on long distances, you are ruining your joints over the course of time.
So you show a shoe you wouldn’t recommend to beginners? What do we look for in a beginners shoe?
I switched to toe strike first and ripped my calf muscle.
Could easily happen. Midfoot running is what I do.
Inadequate strength, mobility (stretching), &/or technique.
Lol you can tell they are old when they literally go to a store and print out a sign with they’re information on it , instead of using simple video editing lololol I’m 30 and that mad me feel young . Thanks guys!
The easiest way to make sure your stride is correct is to listen. You should be as quiet as possible. Stride should change according to topography. If you hear your impact, you need to make a change. Stride, pace or shoes.
Would that style of running work if you have had steroid injections in the knees?
Worst part is, anytime you go shopping for running shoes you always come across the ones with the giant heels so that you were essentially forced to land on the hill first. I ended up purchasing barefoot shoes just to avoid being forced to land on my heel so I can land full pad (toes+sidefoot+heel)
I’m a runner
Oh no! Another ailment for poor Mrs. Schrupp: sore calves 😟
What about a proprioceptive heel strike? Yes heel striking with knee locked out straight and/or weak VMO/Rectus femoris in knee degrees 15-0 while internal rotating your hip can shut down muscle performance to take on a load, but can all those things just magically go away by not heel striking? If the calf is the only thing changing you could be headed straight for a Achilles tear, top two injury in men 30-45 by the way. Be careful people not to take a easy-to good to be true solution. If you have recurring pain ask a board certified professional to evaluate and come up with an individual plan. “Be careful and keep moving pain free.”
Slamming your heel into the ground doesn't allow muscles to prevent load of any sort. The skeletal structure isn't designed to accept load and/or repeated shock that way. If you tear your Achilles this way, you have other problems.
Col Campbell AI 2024 just so I understand, a repetitive eccentric load on the Achilles will not cause a Achilles’ tendon tear?
@@williamdornan7416 In the same way that curling weights will not cause a brachial tear, correct.
Col Campbell AI 2024 good example, except a bicep tendon tear is the other second most common injury in males 30-45. Also the Achilles during a run gets more reps at higher loads than a bicep tendon on any workout. Plus we continue to walk causing little rest/recovery time. Your comparing apples to oranges. Also my point was if your only changing the foot strike the joint line pain in soft tissues like meniscus and labrum doesn’t just go away or lessen to any significant value in any per review journal I have ever read or seminars I have listened to and the combined section meetings for physical therapy. If you know of a per reviewed study that says differently please provide reference to it. If the science backs it up, I will gladly change my opinion.
@@williamdornan7416 Your problem is that your illiteracy has clearly affected your obtaining the prerequisite comprehension & logic to prevent being entirely incoherent.
As a former HS Track runner, yes, when you sprint, there's much more contact with the fore of the foot. yet being PT's (the both of you), your patients have a preponderance of foot issues I imagine & well if they have to use an AFO, there isn't much flexibility there to strike with the fore versus the heel not if they want to maintain therir balance.
Wow! You are so smart!
@@sweetandsimple. Maybe I'm smart (or maybe not), yet after my 2nd TBI, I've had to use an AFO to walk with.
This is how fighters run in Thailand.
In running, your foot is a spring. From a mechanical perspective, heel-striking doesn't actually make sense. It's like trying to break a fall with your elbows. 🤪
What a load of bs. Please let me know which book explains this false biomechanics of the foot.
Seriously, I really wanna know.
@@bolchert Make it as clear as possible that the credentials you claim are fraudulent. 👍
Ok boomer
Most people aren't strong enough to run. Get to deadlifting and barbell backsquats people!
Guys....fix your sound - sounds like 1930's radio...
Oh man. Being a pt myself, I can't understand how you could even recommend this on you channel. I know this is a controversial topic, but this running method goes completely against the human physiology!
Thee heel rocker is the only physiological way how to walk and it does NOT damage your joints, because the force on impact is absorbed already in the most perfect way by our muscles, and not the joints. However, a lot of people do have problems, because they don't walk (for whatever reason) properly, but instead of changing their walking style, it's our job as PTs to find the reason what exactly IS the problem!
And pls don't compare sprinting with normal walking or long distance runs, those are two completely different topics.
Please get a book by Dr. jacqueline Perry. She has basically dedicated her life, figuring out the exact way of how humans are walking, everything backed up by countless scientific research.
I beg you, educate yourself further and try to get a broader overview on this topic. For your own sake and for the sake of your patients.
What are you, insane? That's anatomically *_ridiculous._*
@@ColonelCampbellAI2024 what do you mean? The physiological way of walking, like mankind does for thousands of years?
Please explain in more detail.
@@bolchert I was mistaken that you were referring to running. You ranted as if they were discussing walking instead of running. Then, ranting about not confusing walking with running. 🤦♂️
@@ColonelCampbellAI2024 I'm sorry, English is not my native language. But I am referring to walking and running, since they suggested to change you walking style as well. Waking as well as running (except sprinting) should be done heel first, there is no reason anyone should change that.
@@ChopperChad Learn how to tag.