Today is the start of a weekly chat Ill be doing on the more technical aspects of running. The goal will be to provide insight into the science of running.
This first chat will be part I of a series on movement functionality as it affects our running form and potential for injuries. Today is an introduction to the overall concept and next week we will start with looking at the foot. In the coming weeks we will move up the body and if you are experiencing issues in the neck, we will eventually get there. So, I hope you enjoy and learn something that will benefit your running and even your health. Feel free to leave comments, questions and any insight you might have.
Movement Functionality
We finish up a run and our lower back (lumbar region) is tight or worse…actual pain. We foam roll, get deep tissue massage, go to chiropractors, we try yoga, or we might just ignore it. Some of these solutions are worthy and may even address the pain. However, while the tightness or pain may get some relief, if the root cause is not addressed, most likely the relief will be only temporary. A visit to a massage therapist or a chiropractor is certainly beneficial, however if your big toe does not flex 40 degrees, your lower back may continuously be a problem.
Disclaimer: I am not a medical professional, more specifically, I am not a physical therapist and I cannot diagnose back pain. My credentials are as follows: Road Runners Club of America (RRCA) certified running coach, American Council on Exercise (ACE) personal trainer, and Association of Clinical Excellence (ACE) certified in Essential Elements of Running. All said, I am certified to train runners and help them improve their running form. While I cannot and will not diagnose injuries, I am able to speak to how the body is meant to function and the potential positives and negatives that can result from poor functionality.
There is a song called the “Skeleton Dance” and it goes something like this:
“The foot bone is connected to the leg bone
The leg bone is connected to the knee bone
The knee bone is connected to the thigh bone”
And so on up the line skeletal chain (kinetic chain)
This ditty about the functionality is simple yet important in order to understand how the skeletal system works as a chain. We tend to view things in isolation and this leads to treating symptoms and weakness, as opposed to root causes.
Now let’s view this from a running efficiency standpoint. If my big toe does not flex properly at push off, I am now not utilizing a valuable piece of the running gait. This missing part of good running form means my ankle has to make up for the big toe and now the ankle has greater workload than its ideal action. Our bodies will adjust, and the ankle will be forced to comply, but running efficiency will suffer, or worse; risk of injury becomes possible.
In my Exercise Science class, the professor, Ms. Basinger drew a wonderful diagram of a “stability & mobility” skeleton. She would tell you that she cannot draw very well, but I would tell you that her diagram is an excellent rendition of taking the “Skeleton Dance” to the next level.
In this very basic drawing “S” stands for “stability” and “M” stands for “mobility. Since we are talking about the big toe and the foot right now, you will notice that the foot should be a stable platform and the ankle is a mobile joint. However, the toes and most importantly the big toe, are mobile joints that are intricate to pushing off and allowing the foot necessary foundation for propulsion. Lack of mobility forces adjustment somewhere in the kinetic chain.
Initially my goal is to give an overview of why functionality matters and how there can be a connection between the most distal parts of our body. Next week we will get a little more in depth with the foot and yes, the big toe.
Coach Mike
