I’ve been doing a lot of reading articles and watching video of patients regarding “crossover gait”.  Have you ever watched someone run from behind and it looks like they could run on a tight rope?  That is, their feet alternate landing on a single linear path?  What I have learned is that it might be (probably is) more advantageous in terms of injury prevention to move with the feet landing more underneath each hip than under the center of the pelvis.

One of the more common running injuries I see and hear about is Ilio tibial band (IT band) friction syndrome.  “I’ve been stretching and using my foam roller” is what I often hear.  These things are helpful in reducing pain but more often only in the short term.  People typically buy a foam roll of their own and concede to rolling on it every day for the rest of their lives.  But what is causing the tightness in the side of their hip and knee.  Now, if you are a walker (I assume most of you are) or runner lets think about the crossover gait.  What typically happens with this type of gait is the foot swings in towards your mid-line, lengthening your “side body” (where your IT band lives) and putting a stretch on your gluteus medius (GM) and tensor fasciae latae (TFL) muscles with each and every step you take.   Might that create a tight and painful IT band or put extra tension at the side of the knee??

The reason this crossover gait tends to occur is due to weak and/or uncoordinated hip abductors (GM and TFL) and the opposite side rectus abdominus and obliques which allows the hip to swing out to the side, the leg and foot to swing towards the mid-line.  These muscles can be strengthened and coordinated, but it takes time and effort and strict attention to form.  Ideally there is about an inch of space between the where the inside of your feet land.  If you suffer from IT band friction syndrome, trochanteric bursitis, hip flexor strains, or even shin splints find a personal trainer, PT, chiropractor or other qualified professional to help you.  There might, after all, be pain-free life without a foam roll.

At Pro-Motion, I am intensely interested in helping you stay pain free and as active as possible.  If you have any questions please consult with your trainer, therapist or professional and feel free to contact me.  Train smarter, not harder, and be well. I am always available for questions or consultation either through my email, website, or by phone at 307-699-3170.

In Health, Jeremiah

There are more or less two different kinds of orthotics: functional and accommodative.  Functional orthotics are made to alter the way your foot moves across the ground and accounts for the “morphologic” differences between your foot and someone else’s.  Accommodative orthotics are made to provide more cushion or comfortable support underneath your foot and not really meant to correct any dysfunction or morphologic differences.  And there is the major difference between an orthotic and insoles.  Insoles are prefabricated and mass produced and, while they may provide a little arch support here or heel cushioning there, these features are generalized and not tailored for any particular foot.  I challenge you to go find a Dr. Scholl’s insole (even with the “custom fit” kiosk) that will provide the right correction for the forefoot valgus and tibial internal torsion of my right leg. (Keep in mind they sell the orthotics as a pair and only my right leg exhibits the “deformity”)

Don’t get me wrong, it’s not that I think they are the scourge of humanity.  If you use “superfeet” or another similar product and it heels you completely (pardon the pun), that’s GREAT!  Often these products can alter your foot mechanics enough to take away your aches and pains.  However, if you continue to have pain or think there might be something bigger going on, go find a professional and ask.  The insole may be throwing you further into your dysfunction or causing problems elsewhere.  A functional orthotic should take into account the whole lower extremity starting at the differences in your feet and evaluating all the way to your hips.  Also, it should take into account the all the phases of gait (three or five, depending on what you read) and not just one phase of walking (pre-fabricated orthotics typically will only look at midstance).

At Pro-Motion, I am intensely interested in helping you stay pain free and as active as possible.  If you have any questions please consult with your trainer, therapist or professional and feel free to contact me.  Train smarter, not harder, and be well. I am always available for questions or consultation either through my email, website, or by phone at 307-699-3170.

In Health, Jeremiah