Are you training for function?

I've just come back from an enlightening weekend conference with Dr. Craig Liebenson, one of the worlds's experts on functional assessment and training. After two days of working to improve my own function I'm a little bit sore and a lot motivated to change how I'm working out and help my patients with how they're functioning on a daily basis.

Coming into work this morning I passed by a very large, seemingly fit gentleman who was having great difficulty tying his shoes. His muscle bulk was impressive, but he had developed so much muscle that he was unable to bend forward enough to reach his own feet. Instead of working to build more muscle he should be working to improve him range of motion through his hips and low back. It really brought home to me how often we training for a look rather than to be functional in our everyday lives.

 My challenge to all of you this week is to look at how you exercise and see if you are working out in a way that will help you with activities you do everyday. Are you lifting and squatting? Are you increasing your walking speed and getting your heart rate up? Or are you so focused on achieving a look that you aren't improving the physical skills you use everyday?

We all want to look fit, but truly BEING fit and functional is a lot more important.

Also, check out Dr. Liebenson's blog for some great info!

Finding the Right Running Shoes

Now that the air has started to warm up and there's not so much snow and slush to contend with a lot of us are looking to move our workouts from the gym outdoors. Running is a great way to keep your heart and lungs in shape and requires very little equipment or cost. Running clothes can be as inexpensive or costly as you wish to make them. One thing you should invest in is a good pair of running shoes. When you run approximately three times your body weight goes through your foot with each step. With this added pressure improper foot mechanics can greatly predispose you to running injuries such as muscle strains and ligament sprains.

As a new runner or a long term runner who is prone to injuries it is very important to have your feet evaluated by a professional. A chiropractor, chiropodist, or podiatrist can all evaluate your feet and tell you if you are an over-pronator, over-supinator, or a neutral runner, and based on this, which type of running shoe is best for you. In some cases, patient’s foot mechanics may be problematic enough that they will require custom orthotics to fully correct their gait.

Once you know what type of gait you have and what type of shoe you need you need to make sure you have the proper fit for your shoes. You should always try on shoes at the end of the day, when your feet are at their largest. When trying on shoes check to make sure you have at least one thumb’s width of space between the end of your longest toe and the end of the shoes to allow your feet room to swell while running. Always try on shoes while wearing the socks you would normally wear to run and always try on both shoes. Most of us have one foot that is larger than the other. If you wear orthotics take them along and try on shoes with your orthotics in them.

To make sure your shoes are of high quality check for the stability in the shoes. Hold the back of the shoe in one hand and press back against the toe with the other. If you can fold the shoe in half it is not stable. Next, holding the back and the toe of the shoe twist it with one hand going in either direction. You should not be able to twist the shoe. Place the shoes on a shelf at eye level with the heels facing you. The sides of the shoe should sit directly above the sole. If the upper of the shoe tilts in or out they are not stable shoes. Finally, make sure that you are replacing your running shoes every 400-600 miles or every 6 months so that they do not wear out and lose their stability.

References
Asplund, Chad. A., & Brown, David L. (2005). The Running Shoe Prescription. The Physician & Sports Medicine. Vol. 33(1).
Martin, D.R. (1997). Athletic Shoes: Finding a Good Match. The Physician & Sports Medicine. Vol. 25(9).
Yamashita, Michael H. (2005). Evaluation and Selection of Shoe Wear and Orthoses for the Runner. Physical Medicine and Rehabilitation Clinics of North America. Vol. 16. Pg. 801-829