DCCF “writer-in-residence” Dana, blogs about her experience at Kentucky Sports Chiropractic.

Kentucky Sports Chiropractic recently opened up inside of Derby City CrossFit Gym (DCCF) in downtown Louisville. One of the great joys of starting my clinic here has been getting to know and treat the athletes who train at CrossFit. My objective in treating these athletes  focuses on several things: Injury Prevention/Treatment and Performance Enhancement. One of these athletes, Dana McMahan who also happens to be a fantastic writer, blogs about her experience with Kentucky Sports Chiropractic and how I address the aforementioned objectives.

See her article here: If it hurts, take care of it (Dana McMahan)

-KB

Kentucky Sports Chiropractic Is Open!

Hello All,

I am extremely excited about this announcement. Since August of this year I’ve been working to get to this point. A lot of people (mainly banks and other financial institutions) told me that it could not happen and that I should settle for something less. Well, to them I’m not going to say I told you so……..but I did.

To find out more about what I do, please visit my office website here.

A few people who I want to thank who helped to make this happen. First of all, my beautiful wife Laine. Her undying support has been everything. My parents as well, I’m very lucky to be the son of such special people. Next thanks goes to the Carolina Sports Clinic, who Kentucky Sports Chiropractic is modeled after. Dr. Josh Kollmann and Dr. Brad Wiest run the show out there and are the best at what they do. They’ve been vital in getting KSC’s doors open and we are honored to be affiliated with them. Also, big thanks to Jeff Finn who designed my awesome website. See more of his work here. Last but definitely not least, thanks to Ben Carter and Kat Gresham at Derby City CrossFit where Kentucky Sports Chiropractic is located. All of the coaches at DC CrossFit are extremely knowledgeable and offer the most advanced fitness training that I’ve ever seen.

Ok time to get back to work! Come by and see me soon. Post on shoes that promote mid-foot and forefoot striking comes next.

-KB

Decrease running and overuse injuries…..Here’s how.

I stumbled upon a great article today from the Harvard Gazette.  The Harvard University department of Science and Engineering recently concluded a study comparing barefoot running to our traditional shod (shoe wearing) running. The study showed a major decrease in foot stress when running barefoot.  When we run barefoot, we tend to avoid “heel striking” and naturally opt to strike the ground with the front or middle of our feet. Daniel Lieberman who is a professor of human evolutionary biology at Harvard and co-author of a paper appearing this week in the journal Nature states:By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike.” This means your legs will absorb shock much more efficiently!

If you’re a traditional heel striker and have had injury problems in the past (like me!), this change in running mechanics could GREATLY enhance injury prevention.

This does not mean to trash the running shoes and head out the door, Fred Flintstone style. There are specific types of shoes that promote forefoot strike, so literally running barefoot is not the only way to take advantage of this change. A slow transition needs to be made from heel strike to toe strike. A physiologic change has to occur in the muscles of our legs and feet to support the switch in biomechanics. Special attention needs to be made to build strength primarily in the calf and foot muscles. In my next few posts I’ll go further in detail about the exercises and shoe models that will aid in this transition.

You can read the article from Harvard here.

-KB

How to deal with Overpronation

Sorry for the delay in posts!

As I discussed in my last post, over-pronation is a very common gait deficiency. If you have ever looked at the tread on your worn running shoes and noticed the inside edge of rubber being unevenly worn down, you are more than likely an over-pronator. This means you are running/walking on the inside of your foot which will in all likelihood create an overuse injury (shin splints, plantar fasciitis, IT band syndrome, stress fractures)  at some point.

Some things to consider if you are over-pronating:

– Specific types of Shoes can help with over-pronation. “Stability” or “Motion Control” shoes have built in support that can help guard against an overuse injury. Some good models of shoes to look at are the Mizuno Wave Inspire, or the New Balance MR760. Both of these are built specifically for support of over-pronation.

Exercises to help strengthen the intrinsic muscles of the foot can also be helpful. Livestrong.com provides a great explanation of the exercises HERE.

– If proper shoes and exercises have not helped, then specifically made Orthotics may be the way to go. Orthotic shoe inserts can be ordered and specifically molded to your foot which helps to correct the gait deficiency. Orthotics can get pricey but are sometimes the key to injury free running.

–K.B.

Are you a supinator or pronator?

As I stated in my last post, it is imperative as a runner to establish what type of gait you have and address any deficiencies that are found in the way your feet strike the ground. The terms “over-supination” and “over-pronation” put simply, mean either you are striking the ground too much on the outside of your foot (over-supinate) or the inside of your foot (over-pronate).  Striking the ground unevenly disrupts your body’s ability to absorb shock and will ultimately put unneeded stress on other muscles and joints. Some common injuries that occur from an uneven gait include plantar fasciitis, shin splints, tendontitis of the knee or hip, and stress fractures.

There are several ways to evaluate your gait which I will cover today:

The first of which is to simply look at the tread wear pattern on a used pair of your running shoes. After you’ve put 300-500 miles on a pair of shoes, there should be an obvious wear pattern on the bottom of the shoe. If you notice uneven wear along the inside of the shoe you are most likely over-pronating, if it is worn down along the outside you are probably over-supinating.

Another method of gait analysis  can be done at home as well, follow these directions:

  1. Pour a layer of water into a shallow pan.
  2. Wet the bottom of your foot.
  3. Step onto a paper towel or any surface that will leave an imprint of your foot.
  4. Look at the imprint and match it to one of the arch types below.

Normal arch – After heel strike, this foot type will pronate or roll inward slightly to absorb shock. This is the most common foot type.

Flat arch – This foot type is usually an indication of the excessive inward roll of the foot after heel strike which creates over-pronation.

High arch – This type of foot does not overpronate at all, so its not an effective shock absorber and referred to as over-supination.

These two methods are the simplest and most inexpensive means to gait analysis. However the most effective way to evaluate foot strike, in my opinion, is to find a running specialist who offers “treadmill gait analysis”. What this consists of is the runner (you) being placed on a treadmill and videotaped for a minute or so while running. The videotape is then played back in slow motion so that the specialist can very specifically look at the way your feet hit the ground.

In my next post we will look at over-pronators and what types of shoes, orthotics, and exercises to do. Any questions, feel free to ask!

Determine your GAIT and your legs will thank you.

An absolutely essential part of staying healthy while running is to have an accurate gait analysis performed on yourself.  When I use the term “gait”, I am referring to the movement patterns of your feet striking the ground while running. Different types of gait require different types of shoes, orthotics, or specialized stretching and strengthening exercises. Your feet are the beginning of your kinetic chain, meaning that if there’s a discrepancy in the way your foot strikes the ground, the rest of your kinetic chain (ankle joint, knee, hip, low back) will attempt to compensate thus creating a whole mess of problems. There are three main types of gait that I am going to make you aware of: over-pronation, over-supination, and neutral. My next few posts will show you how to evaluate your gait yourself as well as what types of shoes, orthotics, exercises, and stretches to utilize.

What should be every runner’s best friend……….The Foam Roller

Quite possibly the most under-utilized tool for an endurance athlete in both injury prevention and treatment is this 18-36” piece of foam. As the gentleman above awkwardly shows us how to “foam roll”, you can see that pretty much any muscle or muscle group that is tight or sore can be targeted. The foam roller is a good, cheap way for an athlete to provide themselves with a treatment called “myofascial release”. Myofascial release is a type of soft tissue technique used to treat pain and restricted motion. The roller works by putting sustained pressure on a muscle which triggers a physiological response that restores proper motion, improves blood flow and lymphatic drainage, and speeds up recovery time.

Foam rollers are very easily found to purchase both online and in stores. Prices typically range from $15-$35. Well worth the investment to stay healthy in my humble and sometimes ridiculous opinion.