Today I had the fortunate experience to spend time with Calvin, P.T. and CSCS at In-Step Physical Therapy in Mequon. They provide a wonderful service of running analysis, bio-mechanical observations, exercise, stretches and shoe recommendations based upon your concerns. A couple of years ago my husband met with Calvin and he outlined a program and suggested a shoe that has alleviated most of his running imbalance. I myself recently wasted money on a pair of shoes that were entirely inappropriate for my running style. We have probably all made purchases which, within a few weeks, we wonder why did I ever think these fit?
I have recommended In-Step for years to friends and clients but never took the time for a personal assessment until today. Calvin did not disappoint. He listened to my concerns...a sense of right hip elevation and rolling inward on my left foot and ankle. He assessed the range of motion of my hips and ankles, observed a few postural motions to assess the symmetry of my hips and pelvis and then escorted me to their treadmill analysis station. In-Step has a basic treadmill, camera, and television designed to record your walking and running style. The physical therapists observe you in motion as well as review the video. Trust me, nothing is more disturbing than watching yourself in slow-motion from the rear-view! I immediately noted my flailing arms, particularly my left arm, a degree of hiking and rotation of my right hip, and a pronation of my left foot related to some ankle instability as well as poor support from the very worn shoes I was wearing. Based on the video and my concerns Calvin suggested a mid-stability shoe that could be purchased at most stores. I knew however that I did not want to leave In-Step and trust my own instinct to identifying a "mid-stability shoe" and instead had the sales-rep assist me with Saucony and Asics. After running around the store a bit I left with a new pair of Saucony's as well as a couple of exercises and stretches to improve my running style.
Calvin recommended again using the foam roller for a degree of postural analysis and pec stretches. Simply lay down on your roller from tailbone to crown of the head with knees bent. Note the position of your cervical spine--allow for a slight chin tuck so the neck feels long. Gradually slide your arms out higher to the sides as if making a snow-angel allowing your knuckles to rest on the ground. Just staying here a few minutes will help your body to recenter itself and rid yourself of unnecessary tension. In addition he recommended an ankle stretch performed in a kneeling runner's lunge position, leaning forward to the point where the front heel wants to lift but you don't let it. The final exercise takes us to our basic pelvic tilt seated at the edge of a chair, however with extra emphasis on isolating only the low lumbar region and not fall into excessive thoracic flexion. Calvin put his arm against my shoulder blades/mid-back as I was doing the pelvic tilt and said, "try not to move from here." This is a very different experience from the full or half roll-down. The small degree of pelvic tilt improves the freedom of movement of my hip. When you observe your body running in slow motion it is a lightbulb moment at many levels---some vain and some beneficial! I know Ron spends a good deal of time watching his JV basketball players on slow motion video. You cannot argue the visual evidence when discussing form, plays, and execution.
The running assessment typically lasts 30-45 minutes. It costs $60 and is well worth the investment if exercise, and particularly running, is something you hope to do for a long time. In addition, I hope to save money by never accidentally investing in the wrong running shoe again.
Check out In-Step's website. They have 3 different locations, Mequon, Delafield, and downtown in the Third Ward. The owner of the Third Ward branch also owns a near- by yoga studio. Every few months they offer an educational seminar of Yoga for Runners where they identify methods to help release tension and run with ease.
Calvin did acknowledge that it is not unusual for trainers, instructors, therapists to sometimes be obsessively aware of posture, stress, and discomfort....much of which is not even from a physical source but rather placed from external stressors. With that in mind, simple use of the foam rollers; the shoulder releases mentioned in the previous post; and identifying an activity like yoga or running that truly allows you to de-stress can be of great advantage.
http://www.runinstep.com/
You can also visit InStep's site on Facebook.
Thank you for reading!
I have recommended In-Step for years to friends and clients but never took the time for a personal assessment until today. Calvin did not disappoint. He listened to my concerns...a sense of right hip elevation and rolling inward on my left foot and ankle. He assessed the range of motion of my hips and ankles, observed a few postural motions to assess the symmetry of my hips and pelvis and then escorted me to their treadmill analysis station. In-Step has a basic treadmill, camera, and television designed to record your walking and running style. The physical therapists observe you in motion as well as review the video. Trust me, nothing is more disturbing than watching yourself in slow-motion from the rear-view! I immediately noted my flailing arms, particularly my left arm, a degree of hiking and rotation of my right hip, and a pronation of my left foot related to some ankle instability as well as poor support from the very worn shoes I was wearing. Based on the video and my concerns Calvin suggested a mid-stability shoe that could be purchased at most stores. I knew however that I did not want to leave In-Step and trust my own instinct to identifying a "mid-stability shoe" and instead had the sales-rep assist me with Saucony and Asics. After running around the store a bit I left with a new pair of Saucony's as well as a couple of exercises and stretches to improve my running style.
Calvin recommended again using the foam roller for a degree of postural analysis and pec stretches. Simply lay down on your roller from tailbone to crown of the head with knees bent. Note the position of your cervical spine--allow for a slight chin tuck so the neck feels long. Gradually slide your arms out higher to the sides as if making a snow-angel allowing your knuckles to rest on the ground. Just staying here a few minutes will help your body to recenter itself and rid yourself of unnecessary tension. In addition he recommended an ankle stretch performed in a kneeling runner's lunge position, leaning forward to the point where the front heel wants to lift but you don't let it. The final exercise takes us to our basic pelvic tilt seated at the edge of a chair, however with extra emphasis on isolating only the low lumbar region and not fall into excessive thoracic flexion. Calvin put his arm against my shoulder blades/mid-back as I was doing the pelvic tilt and said, "try not to move from here." This is a very different experience from the full or half roll-down. The small degree of pelvic tilt improves the freedom of movement of my hip. When you observe your body running in slow motion it is a lightbulb moment at many levels---some vain and some beneficial! I know Ron spends a good deal of time watching his JV basketball players on slow motion video. You cannot argue the visual evidence when discussing form, plays, and execution.
The running assessment typically lasts 30-45 minutes. It costs $60 and is well worth the investment if exercise, and particularly running, is something you hope to do for a long time. In addition, I hope to save money by never accidentally investing in the wrong running shoe again.
Check out In-Step's website. They have 3 different locations, Mequon, Delafield, and downtown in the Third Ward. The owner of the Third Ward branch also owns a near- by yoga studio. Every few months they offer an educational seminar of Yoga for Runners where they identify methods to help release tension and run with ease.
Calvin did acknowledge that it is not unusual for trainers, instructors, therapists to sometimes be obsessively aware of posture, stress, and discomfort....much of which is not even from a physical source but rather placed from external stressors. With that in mind, simple use of the foam rollers; the shoulder releases mentioned in the previous post; and identifying an activity like yoga or running that truly allows you to de-stress can be of great advantage.
http://www.runinstep.com/
You can also visit InStep's site on Facebook.
Thank you for reading!
Ankle Stretch: I was surprised by my limited range of motion in my ankle which was contributing to over-pronation during my running. This is a basic stretch gently moving forward and back just to the point that the heel wants to lift. Emphasize the ankle joint rather than the hip. It is often helpful to hold on to a support table or chair so that you do not overly weight bear through the knee and can better isolate the ankle.
It appears that I am doing absolutely nothing in this picture--which is why I like it. An effective stretch/exercise that requires you only to relax! Calvin suggests using the foam roller as a method to re-align our spine, reduce tension, and provide a nice stretch to our chest/pec muscles. My arms could be a little lower, I was just working toward the end-range of my pec flexibility. Keep a chin tuck and lengthen the back of your neck on the roller....and breathe!
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