At De Pere at Dawn on 3/14 for "Healthy Living for Spring," lead physical therapist for Aurora BayCare Sport Medicine, Corey Kunzer, presented on the new trend of running barefoot. Fascinating!!
1. The Barefoot Running
Craze and Using Proper
Running Mechanics
De Pere Chamber of Commerce
Corey Kunzer, PT, LAT
Aurora BayCare Sports Medicine
March 14th, 2012
3. Running Injuries
• At some point >25% of runners
experience musculoskeletal injuries
that necessitate evaluation1
• Running is (generally) an atraumatic
sport, majority of injuries are overuse
• Average runner strikes the ground
600 times per kilometer
• Running increases impact on joints
2-5x body weight
4. Risk Factors for Running Injuries
• Previous Injury
• Volume
• Body weight/ BMI
• Form
• Flexibility/ strength imbalances
• Running shoe age
6. Is there anything wrong with heel
striking?
• Not necessarily…
• Approximately 75% of habitually shod
runners all over the world heel strike (
Hasegawa et al., 2007).
• Modern running shoes are designed
to make this more comfortable by
using elastic materials in a large heel
7. Impact Transients
• Associated with heel striking
• Sudden forces with high rates and
magnitude of loading that travel up
the body
• Contribute to high incidence of
running related injuries
8. Running Analysis
• Goals
- Address issues BEFORE they arise
- Fix the problem, do not just treat the
symptoms
- Allow the endurance athlete to run
longer, run faster, and stay healthy
•Multidisciplinary approach
9. Running analysis
• Review of your running history
• Full musculoskeletal evaluation
• Foot structure analysis
• Shoe and/ or orthotic recommendations
• Dartfish slow motion video analysis
• Personalized strength and flexibility
program
• Customized CD of your running
13. Forefoot Striking
Ball of
the foot
lands
first
before
the heel
comes
down
(toe- lateral view, medial view,
heel-toe barefoot FiveFingers®
running)
14. Cadence
• “Ideal” cadence is 90 strides / minute
(180 steps / minute)
• With lower cadence overstriding more
likely to occur resulting in a braking
force
21. How to ease into minimalist shoes
• Step down – if using a stability shoe,
try performance shoe first
• Mix it up – Stick with regular trainers
for longer runs
• Do strides – Build up foot strength first
• Gradual transition – Build up the
distance each week
• Stretch your calf and achilles
23. Thank You
“Make the most of yourself, for
that is all there is of you.”
~ Ralph Waldo Emerson
Editor's Notes
Brooks built this eco-friendly trainer using the least amount of material required for a typical cushioned running shoe experience. 75% of the shoe’s materials are post-consumer recycled. BioMoGo, the world's first-ever biodegradable midsole for running shoes. Biodegradable insole and collar foams.
The original minimal shoe. Highly segmented outsole allows the shoe to flex in any direction your foot wants to move. Has a place for the Nike Plus socket.
Ideal triathlon shoe.
This revolutionary technique created by ultra-marathoner Danny Dreyer has helped thousands of beginning runners, seasoned marathoners and triathletes. ChiRunning combines the inner focus and flow of T'ai Chi with running to create a ground-breaking running technique that takes the pain and potential injury out of the sport of running. Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong. Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it.