Thursday, November 6, 2014

Try It: Running Evaluation + Video Assessment

After this fall's Lakefront Marathon disaster, it was time to face the facts: my knee issues were not getting better. In fact, by continuing to train and race, I could be making things worse. At the very least, I wasn't allowing the area to fully heal so I could get back to training and racing the way I want. Steps had to be taken.

So I went to see Calvin Deutsch at Deutsch Physiotherapy for a running evaluation, including a video analysis of my running, and a plan to fix things. And I have to say, this was the best decision! 

My appointment started with running on a treadmill while Calvin recorded me from the front, back and side. After, we went back to his office and reviewed the video. Here's what I learned:

Good ankle position during mid-stance phase.  Mild underpronation.


Good heel height at level of back of knee during swing phase.

 
Good foot strike, landing under center of mass


Right hip weakness​ allowing left pelvic drop and knees getting too close together


Calvin knows his stuff. It was super helpful to have a PT expert point out my running strengths and weaknesses and areas that need some work. Because I'm such a running nerd, I found it fascinating to learn about how even small breaks in form are related to bigger issues. For example, my right arm sticking out a bit more than my left arm. Calvin explained this is likely due to my hip weakness. That arm sticks out a bit more to help compensate for the weak hip and helps me keep my balance while running. 

After watching the video, we worked through a series of exercises. For the next several weeks, single-leg squats, hip hikes and hydrants will be my best friends. He also recommended single-leg deadlifts and a dynamic hamstring and opposite hip flexor combo exercise. Doing these exercises will hopefully help my hip (both hips actually) become stronger so I can kick this knee pain to the curb for good!

I really can't say enough good things about this type of running evaluation. If you're currently injured, Calvin can get to the root of the issue and determine a proper treatment plan. This type of session is also helpful even if you're not currently injured. As most runners know, many injuries start with just a small twinge or niggle. Catch it early enough and you can avoid a longer recovery. Plus, who doesn't want to know how their form stacks up? :)

Tell me: Have you ever had a running evaluation? If so, what did you learn from the experience? If not, what would you most like to learn from one?

- ST

8 comments:

  1. What a helpful evaluation! Thanks for the link to the exercise video!

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    1. You're welcome! It always helps me to be able to review exercises after an appointment since I tend to forget quickly! :)

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  2. I just had one a few weeks ago and it was so helpful! I dip one of my hips and I seriously arch my back. Now, I'm working on corrections!!

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    1. It's amazing what these physical therapists can find after just a few minutes of watching a person run. Glad to hear a running evaluation helped you, too!

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  3. Run nerd..ha there are oh so many of us ;). I would probably never want to leave that appointment and just be in awe of everything he was talking about! I've had a gait analysis for the type of shoe I should wear, but they just went over pronation, so it wasn't too thorough. I have one arm that just has a mind of it's own haha. I always thought it was because the joint was a little lax, having broke my collar bone when I was younger, but now I'm wondering if it's a deeper issue with my lower body since I do have hip issues off and on and have to get them worked on by a chiro. I'm going to have to look into going to a PT place, like this, maybe! :) So interesting, Sun thanks for the post!

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    1. This type of appointment is a must for any run nerd! If you end up going for an appointment, you'll have to let me know what the PT says and if your arm swing is related to a hip issue, too!

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  4. Wow! Looking good there. That treadmill is certainly a great help to you. You should keep up to physical therapy and take all the proper precautions for a bulletproof recovery. Thanks for sharing that! All the best to you!

    Agnes Lawson @ Pain Relief Experts

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    1. Thanks Agnes! I'm definitely keeping up with the exercises Calvin gave me - gotta get strong again!

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