Ten 34
Heel Strike Running or Forefoot Running?
We are often asked at Body in Motion physiotherapy clinic Bournemouth about whether a runner should land on their heel on their mid foot.
More and more research is coming out that supports forefoot or midfoot landing.
Our ancestors ran for millions of years barefoot using midfoot landing as do many Kenyans today with little or no foot, ankle and shin problems. In addition lab research analysing running kinetics also demonstrates that there may be less impact and less injuries sustained with fore/midfoot running.
So what is the research?
Most midfoot or forefoot landing does not generate the huge sudden impact that heel striking does. Therefore mid/forefoot runners do not need the generous heel cushioning that modern shoes provide.
Studies show 30% of runners get injured every year (mainly shin splints, knee pain, plantar fasciitis and Achilles problems) and our data at Body in Motion Bournemouth physiotherapy also backs this up.
Many runners do heel strike and provided they have no injuries, there is no problem with that. However some evidence may suggest that landing on the heel is similar to applying the brakes. There may be some benefit to a runner’s speed by midfoot landing and well as less injury.
Should I switch?
If you are running well with no problems I would be hesitant to change.
However if you are just starting or get repeated injuries and know you need to improve your biomechanics, make any changes slowly and with patience. Start by getting a videoanalysis of your gait to see what issues may be there. Sometimes there are other issues with the back, hip or knee that should be addressed before making changes in the feet.
In the beginning it is likely you will experience some muscle soreness in the calf, lower leg and feet. If you progress too quickly, you risk causing injury to your muscles or tendons.
Sports massage will allow your muscles and tendons to adapt to any changes in biomechanics more quickly.
With heel striking the foot and lower leg come to a dead stop at impact while the rest of the body continues to fall above the knee. Also the effective mass is approximately the foot plus the lower leg, which equals 6.8% of total body mass in the runners measured in Lieberman et al. (2010).
Forefoot striking produces a very slow rise in force with no distinct impact transient. There is essentially NO impact transient in a forefoot strike. The same is true of some (but not all) midfoot strikes.
Even on hard surfaces runners who forefoot strike have impact forces that are 7 times lower than runners who heel strike Lieberman et al. (2010).
Heel striking is equivalent to someone hitting you on the heel with a hammer using as much as 3 times your body weight. These impacts add up, since you strike the ground almost 1000 times per mile!
Many running shoes make heel strikes comfortable and less injurious because they slow the rate of loading considerably but they do not eliminate the impact transient.
If you have repeated injuries with running, book a videoanalysis or ask one of our Bournemouth physiotherapists for advice.
January 31st, 2010
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Facebook Facebook Facebook
Do you find yourself being addicted to Facebook? This is the same question that I’ve ask to some the people that I know, while many of my friends spent almost half the day sitting and playing all the games and application in facebook, I on the other hand spend only an hour or two a day in it.
Whenever I log in to my account I am always greeted by the share amount of invites from different games and groups. Also when me and my friends get together all they do is talk about what levels are their character and of course they would persuade me to join their mob or clan or whatever that one is called. But to me using facebook is just a way to connect with the people far away from me and I wont waste my time playing their games.
January 29th, 2010
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How much of an impact does physical child abuse have on a male later on in life?
Should I be worried about my bf never talking about it even though I’ve seen the scars and recognize them for what they are?He’s 21 and has shown no violent tendencies towards women whatsoever.
it can be bad.read these.
January 29th, 2010
Posted by admin in physical child abuse | 7 Comments »
Is emotional abuse child abuse?
my dad is emotionaly abusive ("Saying that im silly or stupid ect.") is this child abuse. also my parents are getting divorced and its very bad he as cheating with 2 girls for 5 years and i caught him. please help
Hey guys thanks yea i told him he needs a reality check but he turns everything into a joke he has hurt or relationship very bad
no hes saying that I AM STUPID and a buch of other things im textiung him as we post.
too many good answers ima let this go into voting
There are several forms of child abuse, sexual, physical, and verbal. All of which are unacceptable. But in stating your silly without knowing why he is calling you silly (a silly act vs. stupid actions). The tone of which also can dictate wheather or not it is meant to harm would be a consideration. So to answer your particular question, without knowing all the details, unknown.
January 29th, 2010
Posted by admin in emotional child abuse | 9 Comments »
How is the abuse of Freedom of Speech viewed in democratic Liberalism?
With regards to Nick Griffin’s scandalous and in my opinion not necessary appearance in BBC’s Question time I would like to know how the abuse of Freedom of Speech is dealt with in democratic Liberalism? Does it state any relation to this issue? I’d be happy to see some reference to evidence if you make a statement though. Thanks very much
I can’t give any actual evidence here, I can only share my own opinion.
I’m a student at Strathclyde University, and we had our Student Union AGM here yesterday evening. There was a motion put forward to have a no-platform policy for the BNP; that is, to outright ban them from campus and refuse to have any of them come to speak. I gave a speech against the policy, partly because of the freedom of speech issue, but mostly because I feel that their views should be heard in open forum so they can be demolished. After seeing Griffin get his @ss handed to him last night, I felt a lot more justified in that view.
Just for the extra info, the motion fell by 83 to 87 votes, with 79 to 87 upon a recount (it was a show of hands rather than written ballot, and a few people changed to ‘abstain’ rather than ‘yes’ on the recount).
Basically, while I often feel uneasy about it, I can’t help but support the freedom of speech, except in cases where there is a direct, explicit incitement to violence or prejudice.
Doinou: Pathetic. Given how your media was during the Bush era, claiming that democrats are trying to limit freedom of speech now is utterly ridiculous.
January 29th, 2010
Posted by admin in abuse | 2 Comments »
can anyone give me a fact or statistic or even real life experience about child abuse?
Hi. I’ve took it upon myself to do some research for your question, and I’ve found some alarming statistics. If you want more, Google child abuse statistics…the research is literally endless, and gut wreching. I’m personally against child abuse, and it’s a very touchy and controvesial subject. So to help you out this is what I found:
* It’s a hidden epidemic. Over 3 MILLION reports of child abuse are made every year in the US; and this includes multiple children in the same household.
* Almost FIVE children die as the result of child abuse. More than three out of four are children under the age of four years old.
* A report of abuse is made EVERY 10 SECONDS.
* 90% of child sexual abuse victims knows the perpetrator in some way; 68% are abused by family members.
* Abuse comes from ALL socio-economic leverls, across ethnic/cultural lines, within all religions and all levels of education.
* 31% of women is US prisons were abused as children.
* Over 60% of people in rehab centers report being abused as children.
* About 30% of abused/neglected children will eventually abuse their own children…continuing the vicious cycle of abuse.
*About 80% of 21 year olds that were abused met criteria for at least ONE psychological disorder.
Then you have the consequences, even more statistics..the information is VAST and complex. Sadly with the econonic crisis, it’s getting worse however the fact remains is that it’s still a hidden epidemic. Why? Because of the red tape, the allegations, the different criteria and state laws, and just plain FEAR is what makes this so hard to fight. If you do your research, I think you’ll agree.
I’m fortunate that I haven’t suffered from child abuse, but I have been through spousal abuse. Regardless, abuse is abuse and I just don’t understand why it’s become such a ‘norm’ in society. Please take the time and see how sickening these statistics are. I hope this helps.
January 29th, 2010
Posted by admin in child abuse statistics | 4 Comments »
Whats the difference between physical abuse vs mental abuse?
just asking
i was in a relationship a few years ago, and suffered both. but the one that has left the most lasting damage is the mental abuse. bruises heal, and cuts heal, but words, unfortunately, tend to continue going round in your head, and can ruin your self esteem and confidence. if somebody constantly calls you names and tells you that your no good, for example, you eventually end up believing it, and it can take a long time to pick yourself back up and start believing in yourself again.
January 29th, 2010
Posted by admin in physical abuse | 13 Comments »
Do women get arrested for domestic abuse whether physical or emotional?
Any stats for this, I do know women hit a lot more but don’t kill as much but are catching up.
Also I beleive women to be worse than men for emotional abuse but not because they’re female just because women are always seen as the victim.
Yes, of course they get arrested for DV.
Also, I would have to agree with you about the fact that women hit more. One thing you have to know though, when a woman hits a man, it doesn’t have the same affect as the other way around.
As far as women emotionally abusing more, I TOTALLY disagree with that. Men just don’t realize when they say something that hurts. Not nearly as much as women do anyway.
January 29th, 2010
Posted by admin in emotional abuse | 7 Comments »
Great Prices on Television Stands!
It seems that in today’s economy everybody is doing their best to make ends meet and trying to make their money stretch as far as it can. Regardless of what it is that is being bought, the point is that everyone wants to save their money and this is something I see more and more all the time. If you are looking to purchase furniture then I have the best solution for you that has everything from chests to television stands so you can be sure to find exactly what you are looking for. This store has absurdly affordable prices on furniture and all of it is brand new, they don’t sell anything used, which is why it is such an awesome place to shop. These savings are quite unique, and in addition they also help the customer out by providing free shipping so you don’t have to pay $200 just to get it to your house!
January 29th, 2010
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Your Friends Will Ask…Is That You?
If you look in the mirror and laugh, then you are in for a treat. So often we are bombarded with the idea that only those who are overweight need to workout but this could not be further from the truth. If you watch the television commercials, you would think that to get any benefit from fitness equipment like the Bowflex Treadclimber , you have to be severely obese.
In fact, did you know that most of the people who purchase exercise machines and home gyms actually want to get bigger. Yep, that is right. These are people like myself who have a small frame by nature and want to bulk up. So, if you feel like I do then begin your fitness routine today and have your friends asking you, is that you.
January 28th, 2010
Posted by admin in Diet and Fitness | No Comments »