In a recent discussion between two leading experts in the running world, Jay Dicharry, a renowned physical therapist and biomechanist, joined Doug Adams, PT, founder of RunDNA, to delve deep into the biomechanics of running, injury prevention, and optimizing running performance. Their conversation highlighted a range of strategies that runners, from beginners to elites, can employ to enhance their running form and efficiency.
Jay Dicharry, known for his extensive work on running mechanics, shared practical advice for addressing common running challenges, emphasizing the importance of mobility, foot control, and gait mechanics. Doug Adams, an expert in running analysis, provided additional insights and real-world applications from his own practice, making this conversation a goldmine for those focused on optimizing running performance.
1. Addressing PSIS Pain and Knee Control in Runners
One of the initial topics covered was the prevalence of pain near the posterior superior iliac spine (PSIS), an area of concern for many runners. Dicharry explained that while the issue can often be addressed through cueing and focused rehabilitation, the key lies in improving foot and knee alignment during dynamic activities.
When working with runners who experience pain or limited range of motion, Dicharry noted that cueing runners to avoid excessive knee collapse is crucial. While some inward movement is natural, too much can lead to instability and subsequent injuries. Adams added that when assessing a runner’s form, especially in the early stages, it’s common to see significant knee knock during jumping or dynamic movements. However, with targeted exercises and continuous cueing, many runners can develop much better control, as seen in the improvements of the case studies discussed.
Key Insight: Improving foot stability and hip rotation is essential for controlling knee collapse during running and other dynamic movements. Focusing on glute and IT band mobility can alleviate pain, improve running mechanics and contribute to optimizing running performance.
2. Understanding the Multi-Level Structure of the Foot
Dicharry emphasized the complexity of the foot, noting that it’s far from a rigid structure. The foot, he explained, is a multi-level system that requires a nuanced approach when addressing issues related to midfoot and forefoot mobility, both of which can be paramount to optimizing running performance.
One common exercise Dicharry prescribes is arch doming, which helps runners gain better control over their midfoot. However, he acknowledged that many runners struggle with exercises like “toe yoga,” where the goal is to maintain contact with the first ray (the base of the big toe) while lifting other toes. This highlights the challenge runners face in maintaining proper foot contact and controlling mobility through various foot segments.
Adams added that while some runners might not have significant forefoot or rearfoot stiffness, issues like limited calcaneal (heel) eversion can arise. Dicharry agreed, explaining that runners who lack adequate calcaneal mobility may need to incorporate specific mobilization techniques to improve foot mechanics.
Key Insight: Foot exercises like arch doming and toe yoga can improve midfoot control, but attention must be given to calcaneal eversion and rearfoot mobility to ensure proper foot mechanics during running.
3. The Biomechanics of Dorsiflexion and Midfoot Mobility
As the conversation shifted to biomechanics, Dicharry highlighted the importance of dorsiflexion, the movement that allows the toes to lift toward the shin. Limited dorsiflexion is a common problem for runners and can lead to compensations that negatively impact running form.
When a runner lacks dorsiflexion, they have four main compensatory options: cut their push-off short, spin out, spin in, or increase midfoot mobility. Many runners, Dicharry explained, opt to dome their foot during push-off, which can lead to excessive stress on the outer foot and the development of a forefoot supinatus, a condition where the forefoot remains in an elevated position.
Adams elaborated on this, noting that many runners who struggle with dorsiflexion end up running on the outer edges of their feet, leading to calf pain and other overuse injuries. Dicharry recommended mobilizing the cuboid (a bone in the midfoot) and the fourth and fifth metatarsals to help runners flatten their first ray and improve foot contact.
Key Insight: Limited dorsiflexion can lead to compensations that stress the foot and lower leg. Mobilizing key structures like the cuboid and metatarsals can enhance foot function and alleviate stress on the calf muscles.
4. Enhancing Running Propulsion Mechanics
Dicharry also explored optimizing running performance by improving propulsion mechanics, particularly through exercises that target foot stability and rearfoot control. He emphasized the importance of allowing the calcaneus (heel bone) to evert properly, which enables the first ray to settle and stabilize the foot during push-off.
One method Dicharry often uses with runners is static everted training, where the goal is to load the first metatarsal while keeping the foot in an everted position. This exercise strengthens the abductor hallucis, a muscle that helps control the big toe and maintain proper foot alignment.
Adams and Dicharry agreed that many runners tend to rely on their long flexors (muscles that control toe curling) for propulsion, which can lead to excessive stress on the foot. By focusing on intrinsic foot muscles, runners can improve their ability to maintain foot stability during dynamic movements.
Key Insight: Strengthening intrinsic foot muscles through static everted training can improve foot stability and reduce the reliance on long flexors for propulsion.
5. Innovative Exercises for Foot Strength and Stability
Dicharry introduced several innovative exercises designed to improve foot strength and stability. One example is the “kettlebell pass-around,” where runners stand in an everted foot position and pass a 10-pound kettlebell from hand to hand. This exercise engages the intrinsic foot muscles and builds strength in the foot’s stabilizing structures.
Another exercise, which Dicharry calls “foot screws,” involves inverting and everting the rearfoot while maintaining contact with the first ray. This exercise teaches the foot how to torsion correctly during propulsion, a critical component of efficient running form.
Adams, intrigued by these exercises, noted that they target often-overlooked areas of foot strength, particularly the abductor hallucis. These exercises challenge the foot in ways that traditional running drills often do not, making them valuable tools for any runner looking to enhance foot control and stability.
Key Insight: Exercises like the kettlebell pass-around and foot screws can significantly improve foot strength and stability, leading to better running performance and reduced injury risk.
6. Practical Applications of Running Gait Cues
Adams and Dicharry also discussed the importance of gait cues, particularly when it comes to preventing overstriding. Dicharry explained that overstriding, where a runner’s foot lands too far in front of their center of mass, is a common cause of inefficiency and injury. He suggested using visual or tactile feedback to help runners improve their stride.
One simple technique Dicharry recommended is the use of a light elastic band, like Coban, to create a dorsiflexion assist. By wrapping the band from the top of the shin to the laces of the shoe, runners receive a cue to lift their toes, bringing the foot closer to the body during the swing phase. This modification encourages a more vertical shin angle at footstrike, which helps prevent overstriding and promotes a more efficient gait.
Adams added that small external cues, like having runners land with a slightly everted foot, can make a significant difference in how they engage with the ground. This simple adjustment can reduce excessive inversion and improve the runner’s overall stability.
Key Insight: Simple gait cues, such as using an elastic band for dorsiflexion assist or encouraging slight foot eversion, can help runners prevent overstriding and improve efficiency.
Conclusion: Bringing Science and Practice Together
The conversation between Jay Dicharry and Doug Adams highlighted the intricate relationship between mobility, stability, and running performance. From addressing PSIS pain to enhancing foot stability through innovative exercises, their discussion provided a comprehensive look at how runners can improve their form and reduce injury risk.
Both experts emphasized that while understanding the biomechanics of running is important, the key to improvement lies in practical application. By incorporating exercises that target intrinsic foot strength and using cues to refine gait mechanics, runners of all levels can experience significant gains in performance and injury prevention.
For those looking to dive deeper into these concepts, Dicharry’s new book offers actionable strategies for improving running form, while Adams’ work at RunDNA continues to provide cutting-edge insights for optimizing running performance.
FAQs
How can I improve my foot stability for running?
Exercises like arch doming, toe yoga, and static everted training can improve midfoot control and foot stability.
What is dorsiflexion, and why is it important for runners?
Dorsiflexion is the movement of lifting the toes toward the shin. It’s crucial for proper push-off during running and can prevent compensatory mechanics that lead to injury.
Why is overstriding bad for running?
Overstriding, where the foot lands too far in front of the body, increases impact forces and reduces running efficiency, leading to a higher risk of injury.
What exercises can help with foot propulsion mechanics?
Exercises like kettlebell pass-arounds and foot screws target intrinsic foot muscles, improving propulsion mechanics and reducing the strain on long flexor muscles.
How can gait cues improve my running form?
Simple cues like using an elastic band for dorsiflexion assist or focusing on slight foot eversion can help prevent overstriding and enhance foot stability.
What role does calcaneal eversion play in running?
Calcaneal eversion helps the foot achieve proper contact with the ground during push-off, improving stability and reducing the risk of injuries.
To hear more from Doug and Jay about optimizing running performance, check out the RunDNA Podcast on YouTube, Apple Podcasts, Spotify, or your favorite podcast platform.
