Podcast Summary
Running and knee pain: It's not just about running: Focus on improving head position, practice foot wiping, and consider minimalist shoes to alleviate knee pain during both running and walking.
Running itself is not bad for your knees. The real issue lies in how you're running and potentially, how you're moving when you walk. The further forward your head is, the more weight it adds to the rest of your body, which can contribute to knee pain. Instead of stopping running altogether, it's essential to understand why your knee might be upset. Running is simply an amplified version of the impact forces we experience when we walk. If your knees are unhappy during walking but you're not noticing it, the pain might only become apparent when you run. By focusing on improving your head position, practicing simple movements like foot wiping, and considering minimalist shoes, you can help alleviate knee pain and move more comfortably.
Running and Knee Pain - It's Not Always the Cause: Running doesn't always cause knee pain. Misalignments above or below the knee, and improper head position, could be the root cause.
Running does not necessarily cause knee pain. Many people, including those in hunter-gatherer tribes, run regularly without experiencing knee issues. The knee, being the largest joint in the body, is quite stable and only moves in two dimensions. However, it's sandwiched between the ground and the hip joint, which moves in three dimensions. If someone experiences knee pain while running, it may not be the cause of the pain. Instead, there could be an issue above or below the knee that is negatively affecting its function. Additionally, the position of the head plays a crucial role in overall movement, including running and walking. A misaligned head can lead to various issues, including knee pain. On average, an adult head weighs about five kilos, making proper head alignment essential to reduce the strain on the body.
Proper head alignment impacts the whole body: Misaligned head posture can add up to 18 kilos of extra weight to the body, leading to potential weakness and injury.
Our body's movement and alignment are interconnected, and even small misalignments, like a forward head posture, can have significant impacts on the rest of the body. The head, acting as our sensory headquarters, is heavy and far from our mobile feet. Our vestibular system, visual fields, and proprioceptive system work together to help us move around without injury or falling over. However, if the head is not properly aligned, it can add significant weight and strain to the neck and spine, potentially leading to symptoms like weakness in the core and glutes. This misalignment can go unnoticed as the body may compensate, but it can add an effective load of up to 18 kilos to the body. It's important to consider the body as a whole and address any misalignments or imbalances to promote optimal movement and reduce the risk of injury.
Maintaining proper head posture and position can improve various pain issues: Improving head posture and position can reduce pain in neck, shoulder, back, hip, knee, and foot areas, making movements more efficient and reducing effort in daily activities
Improving head posture and position can help alleviate various pain issues, including neck, shoulder, back, hip, knee, and foot problems. This is because poor head position can cause the spine to flex, limiting movement potential and making it difficult to move efficiently. By focusing on maintaining an upright spine and efficient movement patterns, individuals can reduce pain and improve their overall movement capabilities. This principle applies to everyone, not just runners, and can lead to increased efficiency and reduced effort in daily activities. Additionally, using tools like trekking poles can help take weight off the knees and engage the upper body, promoting more efficient and effective movement.
Ego can hinder movement potential in various activities: Embracing natural tendencies and letting go of ego can lead to significant improvements in overall movement and well-being. Using walking aids, run-walk strategies, poles, breaks, and minimalist shoes can help alleviate pain and enhance performance.
Ego can hinder individuals from reaching their full movement potential, even in activities like running or undergoing surgery recovery. For instance, older cardiac surgery patients may struggle with knee pain and resist using walking aids or run-walk strategies due to ego. The same applies to ultra-running, where using poles or taking breaks is sometimes seen as cheating. This reluctance can lead to unnecessary pain and hinder progress. It's essential to remember that humans have evolved as persistent hunters, taking breaks and using various strategies during long pursuits. Embracing these natural tendencies and letting go of ego can lead to significant improvements in overall movement and well-being. Additionally, minimalist shoes like Vivo Befertz can help alleviate pain and discomfort, allowing individuals to move more freely and comfortably. And don't forget to prioritize mental wellness by trying out the mental wellness app Calm, which offers guided meditations, sleep stories, and other resources to help reduce stress and improve overall well-being.
Celebrating Personal Achievements in Running: A 60-year-old woman's 4:30 hour finish at the World Championship qualifies as impressive despite her age and physical challenges. Everyone's running journey is unique, and mental preparation and determination can help overcome limitations.
Running, no matter the age or ability level, is a personal journey. A 60-year-old woman, not an elite athlete, qualified for the World Champion chips in her age group with a reasonable time of 4 hours and 30 minutes. Her achievements should be celebrated in the context of her abilities and the challenges she faced, such as an Achilles injury and lack of recent training. It's important to remember that everyone's journey is unique, and what may seem like a "slow" time for some may be impressive for others. Additionally, mental preparation and determination can often push individuals to achieve their goals, even when physical limitations seem insurmountable. The woman's successful completion of 17 miles with a walk-run strategy demonstrates the power of perseverance and letting go of ego. Ultimately, the goal is to keep moving and find what works best for each individual, rather than comparing oneself to others or unrealistic standards.
Run-Walk Strategy in Long-Distance Races: Using a run-walk strategy during long-distance races can improve performance, conserve energy, and make the experience more enjoyable.
Adopting a run-walk strategy during long-distance races, such as marathons, can lead to better performance and an enjoyable experience. The woman in the discussion used this strategy to qualify for a marathon with ease, despite never having run before. Her average pace was impressive, and she even enjoyed the last six miles, which is unusual for most runners. The science now supports the benefits of walk-run strategies, as it allows for recovery and conservation of energy, especially during ultra-distance races. The woman's experience challenges the societal norm of pushing through pain and exhaustion and encourages a more balanced approach to endurance events.
Varying activity levels during physical activities: Taking breaks to walk or use run-walk strategies can help prevent fatigue and promote progress during recovery or rest periods.
Movement, even during recovery or rest periods, can lead to progress and healing. This concept is highlighted in Alex Hutchinson's book "Endure." It's not just about pushing through intense workouts; taking breaks to walk or use run-walk strategies can help keep you away from your stress threshold and prevent fatigue. This approach, which involves varying your activity levels, can be beneficial for individuals engaging in various physical activities, from hiking to marathon running. By avoiding prolonged periods of the same activity, you'll give your body and mind a chance to recover, making your overall experience more enjoyable and effective.
Maintaining good posture and mental focus during physical challenges: Elite athletes like Eliud Kipchogi prioritize efficient body use and mental focus to sustain efforts and enjoy the experience, while a run-walk strategy can help conserve energy and recover faster.
We often celebrate those who push through physical challenges despite looking exhausted, but it's important to also appreciate those who maintain good posture and appear calm and collected. Elite athletes like Eliud Kipchogi exemplify this principle, as they make an effort to use their bodies efficiently even when tired. By focusing on maintaining proper form and mental focus, we can make our efforts more sustainable and even enjoy the experience more. Additionally, implementing a run-walk strategy can help us conserve energy and recover more quickly after long races.
Supporting overall wellbeing with AG1 and Shopify: AG1 is a whole food supplement with essential nutrients, while Shopify helps businesses sell and manage operations effectively, enabling individuals to prioritize health and growth
While striving for optimal health through a balanced diet is ideal, supplements like AG1 can provide essential nutrients to support overall wellbeing. AG1 is a whole food supplement that delivers 75 vitamins, minerals, probiotics, and whole food source nutrients in one daily serving. Additionally, Shopify is a versatile commerce platform that makes it easy for businesses to sell both in-person and online, providing essential tools for managing orders, payments, and customer relationships. Lastly, pushing oneself beyond limits, whether physically or mentally, can bring great rewards but also potential consequences, so it's crucial to approach challenges with self-awareness and kindness.
Challenging Limiting Beliefs in Physical Activity: Exploring limiting beliefs in physical activity can lead to new opportunities for growth and improvement. Incorporating strategies like run-walk or walk-run can benefit mental and physical health, while focusing on body alignment can reduce pain and improve mobility.
Our limiting beliefs can hold us back from reaching our full potential, especially when it comes to physical activity. These beliefs can manifest as a reluctance to try new things or push ourselves beyond our perceived limits. For example, a runner might believe that they can't improve their performance or enjoy the experience if they don't follow a strict training regimen. But what if we challenged these beliefs and looked at the underlying assumptions that keep us stuck? By exploring the beliefs that limit us, we may discover new opportunities for growth and improvement. Furthermore, our mental and physical health are interconnected, and movement is essential for both. We are not just bodies moving, but entire beings moved. Our thoughts and movements originate from the same reflexes and are not separate. By incorporating strategies like run-walk or walk-run, we can improve our mental and physical health while also reducing inflammation and recovering from muscle work. Additionally, paying attention to our body alignment, such as keeping our head in a neutral position, can lead to improvements in pain and mobility. For those who struggle to find their head position, it may be a sign of underlying issues that need to be addressed. Overall, by challenging our limiting beliefs and prioritizing movement, we can improve our mental and physical health and unlock new opportunities for growth.
Reconnecting with your body: Improve body awareness and understanding by reconnecting with your body through simple exercises like lying on your back, touching your head, and feeling the input from the floor and your hand.
Our body, particularly our head and skin, plays a crucial role in our awareness and understanding of ourselves. However, some individuals may experience a disconnect, making it challenging for them to answer simple questions about their body, such as "where is your head?" This disconnect can be due to a lack of spatial awareness or proprioception, which is the body's ability to sense its position and movement in space. To help you reconnect with your body, try lying on your back, touching the crown of your head, and feeling the input from the floor and your hand. This will help your brain recognize where your head is and enable you to begin movements. By making these connections, you can improve your overall body awareness and understanding.
Exploring the importance of sensory input in movement: Incorporating subconscious sensory input through basic movements like lying on your back, nodding your head, and touching your crown can enhance head and spine alignment, leading to improved body function and reduced discomfort.
Our body's movement and positioning involve more than just cognitive understanding. Regularly lying on your back, nodding your head, and placing your hand on your crown while squidging the scalp skin can provide essential sensory input to your brain, enhancing awareness of your head and spine alignment. This subconscious input is crucial for proper movement patterning throughout your body, as it's not possible for your brain to micromanage every joint, muscle, and tendon cognitively while moving. The fundamentals of movement development, often overlooked beyond infancy, significantly impact our lives and can contribute to pain or discomfort if not properly aligned. By focusing on these foundational movements, we can improve overall body function and reduce discomfort.
Identifying unique differences in human movement: Doris technology measures spine movements and forces through feet in 3D while moving to provide valuable insights into human movement adaptations and improvements
Our bodies behave differently when they're moving compared to when they're still. Doris, an advanced gait analysis technology, helps identify these differences by measuring spine movements and forces through the feet in three dimensions while a person is moving. This information is crucial as our bodies should adapt and change as we move, and static measurements alone do not provide a complete picture. For instance, some individuals may find they move better while running than walking due to the unique way humans twist within the field of gravity. Understanding these differences can lead to targeted exercises and improvements in movement quality. Doris, as a tool for researchers and therapists, provides valuable insights into the complexities of human movement.
Understanding the interconnectedness of body structure and movement: The body's pelvis, ribcage, and coordination between arms and legs impact movement. Compensations for injuries or imbalances may not be intuitive, and the body and brain have vast potential for adaptation and growth.
Our body's structure and movement are interconnected in complex ways. The orientation of our pelvis and ribcage, as well as the coordination between our arms and legs, can significantly impact our ability to move freely. The body has amazing strategies to adapt and compensate for injuries or imbalances, but these strategies may not always be what we expect. It's essential to consider the whole system and not just individual parts when assessing movement issues. Additionally, the body and brain have vast potential for adaptation and growth, so setting high goals and exploring less common approaches can lead to significant improvements.
The shoulder and pelvic girdles work together for smooth movement: Proper coordination between the shoulder and pelvic girdles is essential for optimal body function and pain-free movement. Addressing any limitations in their movement patterns can prevent pain and promote joint health.
The harmonious cooperation between the shoulder girdle and pelvic girdle is crucial for smooth, coordinated movement. When these girdles move in harmony, our body functions optimally. However, when one girdle is limited in its movement, it can negatively impact the other and lead to pain or discomfort. For instance, if the shoulder girdle doesn't move properly when walking, it can limit the pelvic girdle's movement, which could result in hip pain. Conversely, when running, since no foot is in contact with the ground at any given moment, the shoulder girdle is free to move, leading to a more efficient and enjoyable running experience. It's essential to address any limitations in the fundamental movement patterns to prevent pain and ensure optimal joint health.
Checking head position for better health: Becoming aware of your head position and correcting it can help reduce neck, shoulder, and spine pain.
Becoming aware of your head position and its impact on your body is crucial for addressing various health issues, especially chronic pain. Many people may not realize they have a forward head posture, and their partners or loved ones might notice it before they do. This posture can lead to excessive strain on the neck, shoulders, and spine, causing pain and discomfort. A simple exercise, such as checking your head position in a mirror or using a tool like Doris, can help you identify and correct this issue. Remember, small changes can lead to significant improvements in overall well-being.
Importance of addressing head forward posture: Addressing the root cause of physical issues, like head forward posture, can lead to improved posture, increased height, and better movement. Focusing on spinal extension and cooperating head and pelvis can alleviate pressure and reduce inflammation.
Posture plays a significant role in overall body function and movement. In this specific case, a person's head forward posture was causing issues throughout their body, including inflammation in the brain and spinal misalignment. By focusing on spinal extension and getting the head and pelvis to cooperate, the person was able to alleviate some of the pressure and improve their posture, leading to increased height and better movement. This demonstrates the importance of addressing the root cause of physical issues, rather than just treating symptoms. Additionally, the body's innate ability to move and understand certain shapes can greatly impact one's ability to perform specific movements, and addressing these fundamental abilities can lead to overall improvement in health and function.
Fundamental movement patterns and sensory input impact our abilities in sports and activities: Early development of fundamental movement patterns and sensory input is crucial for optimal sports performance and brain function
Our fundamental movement patterns shape our abilities in various sports and activities. These movements are not learned for the sport, but rather enable us to participate. For instance, a rower's injury is not caused by rowing itself, but rather the shape they maintain while doing it. It's crucial to have these movement patterns from an early age, as neglecting them could lead to issues later on. Additionally, providing sensory input to the body, such as foot wiping, is essential for optimal brain function and movement. The skin, particularly on the soles of the feet and palms of the hands, contains a high concentration of receptors that send information to the brain. By focusing on fundamental movement patterns and sensory input, we can improve our overall movement abilities and enjoyment of physical activities.
Foot development is influenced by movement patterns: Proper foot development depends on regular, varied stimuli and movement, not excessive exploration or constant swaddling.
Our foot development and sensitivity are not fixed from birth, but rather a result of our movement patterns. Initially, our feet have receptive fields that trigger reflexive reactions to stimuli, helping us to start moving and build muscle. However, excessive exploration of the feet through sucking or wading in the air during infancy can lead to hypersensitivity and aversion to contact with the ground. This can result in issues with foot alignment and arch development, which can lead to discomfort and potential injuries as we grow older. It's important to understand that our feet are designed to be in contact with the ground, and proper development relies on regular, varied stimuli and movement. So, while it might be tempting to wrap our babies' feet in shoes or swaddle them in blankets, allowing them to explore their feet naturally and experience a variety of surfaces can help promote healthy foot development.
Rubbing hypersensitive feet desensitizes and improves overall body awareness: Regularly rubbing hypersensitive feet can lead to better grounding, stability, improved foot pressure distribution, and clearer sensory input from the feet to the brain, resulting in better balance and overall gait.
People with hypersensitive feet, often characterized as ticklish, can benefit from regularly rubbing their feet to desensitize them and improve overall body awareness and balance. This simple solution can lead to better grounding, stability, and reduced excess pressure on the feet. The feet's receptive fields may not be fully utilized, and rubbing them helps to stimulate and "use up" these areas, allowing for clearer sensory input from the feet to the brain. By consistently rubbing every millimeter of the sole, individuals can improve their foot pressure distribution and overall gait. This can lead to noticeable improvements in balance and feeling more grounded.
Unlocking potential through foot care: Addressing foot issues can lead to more efficient and faster movement, saving time in running and improving overall abilities for babies
Our entire body is connected, and addressing issues at the feet level can lead to significant improvements in movement efficiency and speed. For instance, something as simple as foot wiping can help unlock a runner's potential, enabling them to cover more ground with each stride and shave off substantial time from their marathon finish. This is because addressing the root cause of movement problems at their core can lead to a more natural and efficient gait. Additionally, allowing babies to explore their feet freely, instead of keeping them covered in baby grows all the time, can contribute to better foot development and overall movement abilities. This is an essential reminder as the prevalence of movement issues and pain continues to rise.
Staying connected to the ground for foot health: Prioritize minimalist footwear and check in with your body to improve overall wellbeing and reduce foot-related issues
Taking care of our bodies, specifically our feet, is essential for maintaining good health and reducing the risk of downstream problems. The use of excessive cushioning in shoes, such as thick soles and tight socks, can disrupt the natural function of our feet and lead to issues like plantar fasciitis. By prioritizing minimalist footwear and checking in with our bodies regularly, we can help reorganize our systems and improve overall wellbeing. Cultures that don't rely on cushioned shoes or any shoes at all often experience fewer foot-related issues. So, in summary, staying connected to the ground and allowing our feet to move naturally can lead to significant health benefits.
Impact of shoe choice on body: Choosing the wrong shoes can lead to changes in posture, alignment and impact child development. Opt for shoes that allow natural foot movement while ensuring protection.
The way we choose to wear shoes can have significant impacts on our bodies, particularly in children. Our feet are designed to adapt to various surfaces and terrain, but when we permanently alter their position with shoes, our bodies must compensate in other ways. For instance, wearing heels can lead to changes in posture and alignment. Similarly, children wearing shoes that restrict their feet's natural movement can impact their development. However, practical considerations like safety and societal norms make going barefoot impractical for many. Ultimately, the best approach may be to find shoes that allow for natural foot movement while also providing necessary protection.
The real issue isn't minimalist shoes, it's the normalization of cushioned shoes: Consider questioning the need for cushioned shoes and focusing on socks and shoe fit for improved movement.
The issue with minimalist shoes isn't the shoes themselves, but rather the normalization of cushioned shoes. People often get unhappy with minimalist shoe companies, but the real problem is that big shoe companies have made cushioned shoes cheaper and more accessible, making minimalist options seem expensive. To improve your movement and reduce restriction, consider paying more attention to socks and loosening your laces. Additionally, questioning the belief that you need cushioned shoes could lead to greater freedom and improved movement. For those struggling with pain during walks, it's important to seek professional help, but also consider the benefits of minimalist shoes and the importance of allowing your feet to move naturally.
Impact of feet sensitivity and visual field on mobility: Addressing foot sensitivity through techniques like foot wiping and adjusting visual field can improve mobility and enable running for some.
Our physical condition, including the function of our knees and spine, can be influenced by seemingly unrelated factors such as the sensitivity and positioning of our feet and the use of our visual field. A rigid and hypersensitive foot can limit knee function and overall mobility. By addressing foot sensitivity through techniques like foot wiping and adjusting visual field, we can improve mobility and even enable someone who couldn't run before to start running. It's important to approach these practices gradually and not overdo it to avoid overwhelming the body. Remember, every part of our body is connected, and addressing seemingly small issues can lead to significant improvements.
Expand your visual field for improved well-being: Focusing on scanning ahead and expanding visual field can lead to better posture, relaxation, and reduced pain. Self-experimentation and body awareness are essential for addressing discomfort.
Expanding your visual field and utilizing peripheral vision can lead to improved posture, relaxation, and reduced pain. By focusing on scanning ahead instead of looking directly at the ground, our systems relax and function optimally. This simple shift in attention can have a profound impact on overall well-being. Additionally, the importance of self-experimentation and paying attention to one's body cannot be overstated. If you suspect you may be experiencing pain or discomfort, try giving your brain the necessary information by lying down and allowing it to locate your body parts. For more insights and resources, visit Helen-Hall.co.uk. Remember, the solution to complex issues may often lie in the simplicity of expanding your visual field and trusting your body.
Insights and resources for improving life aspects: Dr. Chua's Friday Five email and podcast provide valuable tips on time management, self-help, health, and wellness. Listeners can access ad-free content for a monthly fee.
Dr. Chua's Friday Five email and podcast offer valuable insights and resources for improving various aspects of one's life, from time management and self-help to health and wellness. Dr. Chua's books, which cover topics such as happiness, food, stress, sleep, behavior change, and movement, are also worth checking out. Listeners are encouraged to share the podcast with others and leave reviews. For those who prefer an ad-free listening experience, a small monthly fee can be paid to access the show without ads on Apple and Android platforms. Ultimately, the message is that individuals have the power to build their own health and wellbeing through lifestyle changes.
