Running - Reduce Hip Flexion to Protect Against Injury! BL Physio (RIF REV Series)
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- Опубліковано 5 бер 2014
- Running Injury Free Revolution (RIF REV) - empowering runners worldwide to run injury free. www.rifrev.com/
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I litterally fixed my form yesterday before watching this and glad I listened to my body. Many people don't truly understand the benefit of proper techniques and proper forms.
how did you fix it?
Great video and very well described and demonstrated the benefits and reasons to change and improve form! Thanks
This is excellent advice. Thanks for sharing.
Thanks for this video. Now I see where most of the pain over been having comes from. From now on I'm gonna work on my form. I always land on my heels.
Thank you so much!
What's been shown in this video is more about what's happening with your hips/pelvis, more so than any intentional or deliberate running style. There must be some sort of exercises or stretches that would help with this.
Great video!
Another example of the benefits of midfoot strike. All the heel strike runners I have coached that refuse to change have nagging injuries season after season. Very Sad. Great video
Incredible video!! Thank you very much. I have a Question. What software did you use to draw arrows, lines, angles... Thank you again!!!
I've always ran with the strike on the ball of my foot/midfoot and still have the knee aches. it usually is gone the next day though, so maybe I've been running correctly. maybe some more stretches lol
The thing is if you take long strides your muscles will flex more compared to shorter strides. My first contact will be my heel if i am running but if i am jogging i will use the whole foot. Seems pretty illogical for you to compare these 2 images. Just discussing not criticizing.
Nice video!
Hard to believe that such changes were made in just one session ! Hopefully this runner stays with the new technique and not revert to the old method.
what is the program called that your are using to draw lines?
What's the software you're using for adding these nice lines and angles in the video? Thanks!
Great video! What software are you using for graphics. I hjelp coach a group of less resourceful kids that I want to help with their running technique.
What software are you using to draw on the screen?
Nice!!
how do you do that when running downhill or uphill?
It seems the foot strike is more more on the ball of the feet in the picture on the right. That appears to have a dramatic effect on posture as opposed to the heel strike on the left.
I am not a runner; however, I know someone who only runs for conditioning for another sport and she has trouble with tight hip flexors and is now getting sore ankles. Pretty sure she runs like the illustration on the left. So, the difference and where the foot hits and how it relates to the knee and hip position is great in this video; however, what to do for the corrective action is really unclear. I thought the problem on the left was caused by the runner's upper body being too upright. Yet, it seems that by saying "elongate the rib cage" and make sure the runner is straighter in the core means make your upper body more upright. So....could you actually show HOW to correct the upper body position so that the heel strikes where it should instead of out front?
I agree! I understand what he is saying, mostly, but I'm unclear if he us saying stand taller or lean forward with your upper body?
+Lisa McVey I think what he should be saying is bend forward at the ankles slightly while keeping your whole body aligned straight... this creates natural forward momentum..
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gooood
Pain is inevitable, suffering is optional. Buddha
Nobody can hurt me without my permission. Mahatma Gandhi
My running problems start soon into a few hundred meters with a pain in the shins. I have never been able to run till as much as I wanted because of shin splints. I am not sure if hip flexion could be the reason. Can anybody shed light on this. I have changed shoes several times but the pain remains.
could be the case. usually shin splints is more localized in the lower leg.
search up some stretches & exercises for the calf muscles, as well as tibialis anterior & peroneal muscles. - do the stretches every day, as well as the exercises (as long as there is no pain with them)
why hips do not come
Interesting! I was always told to run straight up back in high school.
Sour Pickles lmao highschool :X You realize it doesn't take much brain to coach highschool, no offense!
Sour Pickles its true with barefoot running or a forefoot (ball of foot) strike technique - i.e. a natural technique
So to change your technique all you need to do is elongate from the ribs and that will automatically change how your legs move?
Also rotate your pelvis under from anterior pelvic tilt to a neutral tilt. Start moving forward by sliding the whole pelvic girdle forward parallel with the ground creating a feeling of falling because of losing balance. It’s important to create a forward lean by using this technique rather than leaning the upper body forward. This creates the hip flexion seen in the video. 👍
To me this video is slightly confusing. You're saying the initial point of contact is below the hip on the right-hand screen but it isn't. Initial point of contact is always going to be ahead of the hip even in sprinting. Otherwise we would fall over. I've taken screen grabs from your video to show this if you would like me to send. The right-hand screen is clearly better technique but you are not comparing like for like initial point of contact.
+Gray Caws true, however the general guidelines are helpful
Don't think of it so much as the point where the foot first touches the ground. Rather, look at the point where the load is transferred down the leg and into the foot. It's at this point that the foot should be under the hips or slightly behind.
I'm glad there is more and more awareness of how unhealthy heel striking is when running.
These shoe companies. scientists, and professional sports Franchises needs to get it together and promote the health of the general public and athletes from all over the world.
Traditional does and running techniques do not work
+CrimsonCorona10 Heel striking isn't good but you can get horrible knee tendon problems from running on your toes..
Midfoot is the ideal compromise and works well for most people. Provides very stable landing but doesn't stress/problems than running on toes.
ShammyLadoo
I said nothing about toe running, which should only really be done when sprinting, and even then, you have to run on the ball/toe not only the toes.
And yes, barefoot style running shouldn't be rushed into. Then again, neither should any running related sports your body isn't conditioned for.
CrimsonCorona10 What do you think of orthotics? I think they're great. took away any running problems I had and they never came back. love em.
ShammyLadoo Orthodics are a wonderful option that can help many people for financial, health, and emergency reasons.
I've worn OTC orthotics when I worked in hotels and other jobs where i had to stand alot. However, there are drawbacks to this in the long term for us, and future generations For various reasons
There is no instructions on how to change your posture. The only thing that is obvious is eliminating the heel strike.
i watched this video extremely carefully, tried to understand everything that was shown with those angles, but unfortunately i couldnt understand a single thing the man said. not even a smallest tip that i could carry with me to my long distance running. the explanations shown here are so vague that they dissipate into thin air 1 second after being said. very poor level of explaining
I have sppppent months investigaaaating trеaaaating pain from hip flexor muscles naturally and discovereeeed a fantastic resoource here twitter.com/692e39fffe2a3db05/status/794458642376368128 Running Reduce Hipp Flexion to Protect Against Injury Running Injury Free Revolution RIF REV
If аnyоne wants tо unсovеr аaаching hiр fleхors best workоut for hiрs try twitter.com/5938d68528b690df0/status/822776762270498816 Running Reduсe Hiр Flexiоn to Prоotеct Agаinst Injurу Running Injurу Free Rеvolution RIF RЕV
Yonatan Shenhav Look up "heel strike". By landing on his forefoot under his body and pushing with his hamstrings and glutes he was a natural running position.
It's more efficient and better for injury prevention to run with a forward lean and land with your feet under your center of gravity. This will mean landing more on the ball of your foot instead of on the heel with your foot way out in front of you. When you push off, the Achilles' tendon and the arch in your foot will snap back into place and give you free momentum, causing your muscles to require less work.. You also want to run with a faster cadence and shorter steps. It hurts really bad at first b/c the softer tissues in the lower legs aren't used to it, but it eventually pays off in terms of speed and endurance while lessening the chance of injury.
Although, the narrator doesn't understand the basics of joint angle goniometry (look up anatomical position--the hips and knees are at zero degrees in anatomical position), nor does he make sense when discussing hip flexion (the hip flexors contract concentrically during swing phase and do not contribute actively to propulsion during stance phase), he does make the correct recommendation for midfoot striking under or behind the centre of mass for greatest efficiency.
Justin Vanderleest running coach jargon. He was comparing hip angles on different phases of the stride.
Please I would like to see it in an up hill. Please can you do the same????.. and Please is down hill the same?????. Because when we run there is ups and downs.
Thanks
Marcos Fernandes keep you knees up
what kind of analysis software are you using, including what calculates the angles you draw? thanks?
If you have tight hip flexors, you can fix that by doing stretches.
Let me save you some time and simplify what he is trying to say.
He seems to wants you to run like son gokou.
Note however that just because you can draw and comment on things on screen, does not prove anything.
You actually have to show experimental data. Take a bunch of runners and make them run one way, (the common way) your control group. Then a bunch of runners with similar athletic ability and routines only replacing the running method to your suggested.
The thing is removing he heel strike segment does not guarantee anything unless you take people for an actual testrun.
(Gravity is gravity, that weight will go somewhere and produce just as much force on the joints in some way or another, moving it to a more vertical impact doesn't magically eliminate the forces acting on your joints, they just hit you differently)
1. Exhaustion 2. Distance 3. Speed. (basically if your proposed method will actually work for people who run 20- 30- 60 minutes + onwards) if it is a feasible method or just a fad.
In a way, you are just asking them to reduce their swingphase to the midline (it would be pointless to swing the foot forward past the midline if you're not going to have contact beyond it.
Bagyo Policarpio u made a good statement. I am currently having pain after sprinting (which i do a lot) not in my knees or shins but in my left hip flexor area. I think that this is because since im a schoolgoer and sit for hours my left hip flexor has gotten tight so as i sprint it gets stretched kinda harshly. Do u think Im right btw im 14 and know a thing or two about the human body and am active without any history of injuries
intеrеsting роints, if аnуonе is seaаааrсhing for hiр flехоr pаin еxеrcisеs trу twitter.com/1a4def9b695cfbf4b/status/794458642376368128 Running Reducе Hiр Flехxion to Рrоtеeесt Аgаinst Injury Running Injurу Freeeе Rееevolutiоn RIF RЕV
Raahem Nabeel
Stretching prior to sprinting would be ill advised. You do the "DYNAMIC STRETCHING" you can check them in youtube. AFter running, then you can do hip flexor stretches.(Stretch+Hold) for 30 seconds X5 or X10 repetitions. You also have to strengthen your back muscles (hip extensors as well as see if you are limited in any position) (lack of flexibility)..... In a general sense, if your hip flexors are tight, your hip extensors would likely be weak or at least excessively easy to overextend) so its not really just one muscle but also the muscles that do the opposite work need to be adressed. Preferrably you go to a physical therapist at school if they have those to get yourself checked for any other causes. since its only on your LEFT, i suspect there is something else going on . but for starters check things that are called "proper ergonomics" and proper posture.. after that, go with basic stretching after every workout and dynamic stretching prior to workout.. dont go around these fad videos that will propose untested theories that havent gone through rigorous research.
Bagyo Policarpio thanks! I do know about when and how to perform dynamic and static stretches and am now starting to include them in my routine. The sprinting i had been doing for the past few weeks were sprints without warm up or dynamic stretching like I just went outside and started. Thanks again!
If аnуоnе wаnts tооо unсоvеr асhing hiрр flехоrs bеst wоооrkоut fоr hiррs trуу twitter.com/087a406d55f7267e2/status/794458642376368128 Running Rеduсе Hiр Flехiоn to Рrоtесt Аgаinst Injurу Running Injurу Frее Rеvоlution RIF RЕV
When you say lift and relax down your rib cage, don't you mean your hip girdle? Otherwise, good video.
What I also thought
Thanks for the clear explanation. I'm trying to reduce my heel-strike, so will try to remember this on my next run and see how it goes.