We can always appreciate a great gait. Check out this slick gait. He is taking that one all the way to the bank !
Lovin’ it……… until that right knee begins to complain from all of that hyperextension and until the leg quadriceps start screaming at him from all of those mini lunges onto that leg.
Boy, wishin we could parallel park a car like that !
Happy Friday Follies gang, have a great weekend !
Proper bike fit: Highlights from the Clinic at Summit Chiropractic and Rehabilitation: Part 2
Picking up from yesterdays post, here are some more thoughts.
Saddle/seat fore/aft position: There are two ways to make this measurement:
1) When you’re legs are at 90 degrees in your power stroke (cranks are horizontal), drop a plumb line from the tibial tuberosity (the bump on the leg just below the kneecap, where your quadriceps attaches). This line should intersect the pedal axis or be slightly behind it.
2) if you like to ride with the seat a little back, drop the plumb line from the front of the kneecap. It should intersect or fall slightly behind the pedal axis.
The a general rule of thumb is that cyclists in spinning classes, or those who like to push lower gears, tend to sit slightly forward. Those who push higher gears and spin slower, sit a little further back.
If your seat is too far back it can cause lower back pain because of the increased flexion occurring in the trunk. Cyclists will often feel pain just below the waist where the gluteal muscles attach or in the middle of the lower back, where the hip flexors attach. If the seat is too far forward, cyclists usually experience knee pain.
Handlebar Height & Width: Handlebars should be approximately shoulder width and be 0-2 inches below saddle height. The wider they are, the more they open up your chest and allow better breathing, but this is at the expense of aerodynamics. The higher they are, the less stress on your back and neck. With your hands in your most common riding position (on the grips,hoods, or in the drops) you should be able to look down at the center of the stem/handlebar intersection and not be able to see the front axle. If the bar is in front, you may have trouble with descents, if behind, you way be doing wheelies up hill! Problems can often be remedied with a change of stem with a different length, pitch or both.
Handle bar reach: This is the “softest” and factors. And old standby method used to measure the distance from your elbow to the tip of your middle finger from the tip of your saddle to the center of the handle bar stem. This measurement will vary, depending upon whether your torso is long or short. Riding style will also be a determining factor; overall, comfort is the rule. You may need to buy a shorter for longer stem to make yourself more comfortable.
Bike Fit. The Gait Guys. Yup, we do that too
http://directory.libsyn.com/shows/view/id/thegaitguys
the link above provides the location where you will find all of the podcasts. Podcast #3 is coming in just 4 days, try to catch up if you are able.
best
shawn and ivo
Bike Fit Clinic Tonite
Drs Waerlop and Asthalter (Dr Ivo’s office) will be holding their annual bike fit clinic this evening from 6-7:30 at at Summit Chiropractic & Rehabilitation, PC in Dillon, Colorado. frame sizing, seat height, fore and aft positioning, and handlebar height will be discussed, with common dysfunctions resulting from improper fit.
The event is usually a sell out, and we expect nothing less this year. Highlights to follow on the blog!
Compensations for short legs…Final installment in this series, but not our last word on this subject
We remember from from the last few weeks, there at least SIX common compensations for a short leg(week 1, week 2, week 3, week 4, week 5). Last time we looked at increased knee flexion on the long leg side. Here is the list, in case you needed a reminder:
- hip hike on long leg side (seen as contraction of hip abductors, obliques and quadratus lumborum on short leg side)
- excessive knee bend on the long leg side
- pronation of the longer side, supination of the shorter
- leaning to he shorter leg side
- circumduction of the longer leg around the shorter
- excessive ankle plantar flexion on short side
This time we will look at excessive ankle plantar flexion on short side. Normally the ankle plantar flexes about 10 degrees at initial contact/loading response, and about 20 degrees at pre swing to create “clearance”.
Watch this gentleman’s increased plantar flexion of the L calf to clear the right foot, Yes, he has an S1 nerve root lesion affecting plantar flexion of the R foot. The body needs a strategy to move around the longer leg.
Remember here is that what you are seeing is the compensation, not necessarily the problem. When one leg is shorter, something must be done to get the longer leg through swing phase.Excessive ankle plantar flexion. Another compensation to look out for when evaluating leg length deficiencies.
Ivo and Shawn. …still bald…still good looking…still geeky…… The Gait Guys
Podcast #2: The Gait Guys Podcast Experience→
/PODCAST #2: Topic list and Listener Questions:
1. ARTICLE OF THE DAY:
Nantel J, Brochu M, Prince F Locomotor strategies in obese and non obese children Obesity (Silver Spring). 2006 Oct;14(10):1789-94.
We are constantly talking about abnormal gluteal firing patterns. Compensatory patterns can begin in childhood. “This led obese children to significantly decrease the mechanical work done by the hip extensors during weight acceptance and significantly increase the mechanical work done by the hip flexors compared with non-obese children.”
Compensation patterns start early. Central pattern generators (CPG’s) for locomotion most likely exist in the lower thoracic or lumbar cord and are adaptable to sensory input. They receive input from the brainstem (where there are many relay nuclei, like the inferior olive) and the environment to keep the network regulated. Like any neural network, repetition of a particular pathway leads to axon collateralization and neural learning (much like beating a path from walking through a field), with facilitation (or preferential use) of that pathway in future similar experiences.
We have alot more to say about this, tune into the podcast !
2. On the blog you have seen a recent weekly topic trend on foot types. We are preparing you for the release of our 3 part DVD program to help you all. We have a physicians program we are working on as well.
Understanding where these foot type issues origninated from will help you get better at this game.
3. EMAIL FROM A COACH:
Hi Guys:
Now that i have been following your work on the web for a year i have become very aware of a small twist in the rear foot of many of my runners. It occurs immediately at heel rise/heel lift when the run. I can even see it when they walk. Instead of the heel rising purely off the ground progressing nicely to the forefoot loading phase it is as if they spin on the ball of the foot turning it out and thus forcing the heel to spin inwards/medially. I have heard you loosely call this “putting out a cigarette butt” foot motion which is a great visual descriptor.
My question……… what insight do you have on this problem ? My runners whom i draw their attention to it suddenly realize it. Any suggestions ? I know it is not normal, i know it is wasting economy and time which is not good for any runner and i know most people do it. I walk through the malls and see it everywhere. Maybe it is normal ?
5. EMAIL CASE
6. EMAIL CASE
I’ve been going to physio therapists for a while with lower back and posture problems, which I now think are related to how I walk (duck footed). So far the only thing I have really got from this would be a nice massage.
What kind of professional or practioner should I see about correcting issues like this?
Thanks very much, MIKE
7. EMAIL CASE
Hello Gait Guys,In the past, I have sprained my left ankle in which has led me to think that this is the cause for me having a flat foot.This in turn has led me to having problems around the knee and the hip.Are there any exercises I can do to improve my medial arch?If there are videos that you are selling to teach how to deal with this problem, could you link me to it?Sincerely, Zachary
The foot tripod: the importance of the toe extensors in raising the arch.Also read our blog post ( February 16th, 2012 blog post for more).
Type these words into the seach box on YOUTUBE: "gait guys foot tripod"
9. EMAIL CASE:
Hi There,
My name is Damien and i am writing you from Ireland. I’ve watched a lot of your videos online on YouTube. They are amazing. Congratulations on such a great and informative service. It’s so refreshing seeing people want to diagnose and fix feet rather than putting insoles or arch supports in place.
Reason for Writing· The reason I’m writing is that I have a problem with my left foot. Specifically, I have a corn under the outside ball of my left foot (basically about 1 inch back from my baby toe). I had the corn removed twice in the last 4 months, but the area is still pretty sore when I run/cycl
· I seem to have very poor control of my toes also (based on your video Foot Hallux - Big Toe & Extensors). See pictures above of my toes fully flexed up. I guess I’m getting up about 20 to 30 degrees, whereas in your video you are getting up about 70 or 80 degrees. So I can barely get the long extensor up, and I can’t really get to the short extensor at all.
· I’m not sure if I suffer from ankle rocker (I think I have a tight calf-posterior compartment). It’s hard for me to diagnose this scientifically at home. Or is it a problem with weakness of my metatarsals, or a weak arch/tripod, or a combination of all of the above.
Thank you for your time.
Best Regards,
Damien
Tight ankles ? Here we do a short little video for mom.
Gain strength in the anterior compartment to achieve posterior compartment length. Stretching calf is not enough when the calf is tight due to increased neurologic protective tone, possibly an attempt to protect the ankle mortise joint.
So, if stretching is not the solution, look to increase facilitation and strength of the weaknesses in the other compartments. You just might feel the tightness melt away without stretching at all !
Spindle responses and golgi tendon organ responses. The more you know about the nervous system the smarter your treatments will be.
The Gait Guys, using the functioning of the nervous system to get the responses we want.
A Great Reference Text:
Biomedical Acupuncture for Sports and Trauma Rehabilitation
Dry Needling Techniques,
Yun-tao Ma, Elsevier, 2010
Both Dr Allen and Dr Waerlop have studied under Dr Ma and Dr Waerlop has had the privilege of teaching with Dr Ma (Dr Waerlop is one of the leading acupuncture instructors in the US and one of the few Dry Needling Instructors)
This book is a follow up to Dr Ma’s 1st book: Biomedical Acupuncture for Pain Management.
They are both great resources for the Western approach to needling for pain management and dry needling, explaining the physiological mechanisms behind both.
Dr Waerlop uses acupuncture extensively for muscle stimulation and facilitation in many gait related disorders, and finds it a valuable adjunct to therapeutic exercise.
The Gait Guys
You can download many lectures on acupuncture by Dr Waerlop and many videos by Drs Allen and Waerlop on rehabilitation and gait, as well as basic science here.
Acupuncture can be effective for many types of sports injuries and rehabilitation of gait related disorders. One such study can be found here.
The effect of needling is though to be 3 fold: local, segmental and cortical.
The local effect of needling occurs at the site of the needle insertion. Local tissue damage causes cytokines to be released and this stimulates both the inflammatory and healing process, as well as increasing local circulation.
The segmental affect is thought to be at the spinal cord level (the dermatome or sclerotome) where inhibition of pain impulses occur (pre synaptic inhibition for you neuro nerds out there)
The cortical or “long loop” effect is thought to be due to activation of higher brain centers which cause descending inhibition of pain and activation of the hypothalamic-pituitary axis (which appears to be one of the reasons acupuncture can be effective for colds and other problems).
You can view many of our posts on pain and its physiology here to gain a better understanding of the pain pathway and pain modulation.
The Gait Guys: yes, sometimes we are a pain, but we offer solutions to help and give you the research to back it up
Why do we have difficulty with our gait when we drink too much alcohol ? It is not unlike the disturbed sense of balance we experience when we have an inner ear problem such as an infection.
Alcohol affects one’s balance by changing the viscosity of the endolymph within the otolithic membrane, the fluid inside the semicircular canals inside the ear. The endolymph surrounds the cupula which contains hair cells within the semicircular canals. When the head is tilted, the endolymph flows and moves the cupula. The hair cells then bend and send signals to the brain indicating the direction in which the head is tilted. By changing the viscosity of the endolymph to become less dense when alcohol enters the system, the hair cells can move more easily within the ear, which sends the signal to the brain and results in exaggerated and overcompensated movements of body. This can also result in vertigo, or “the spins." Many of us have experienced this event in one shape or another and we know what it feels like. The unsteadiness of our gait is disturbing and uncorrectable until the problem is solved or the alcohol’s effect wear off. In chronic alcoholism however, the problem is different and more lasting.
Disturbed gait and balance are among the most consistent sequelae of chronic alcoholism. Research studies have shown evidence that partial recovery of gait and balance functions in alcoholics may be achieved with abstinence. This study ( http://www.ncbi.nlm.nih.gov/pubmed/21919921) showed that alcoholics’ gait and balance can continue to recover with long abstinence from alcohol, but that deficits persist, especially in eyes-closed standing balance.
http://www.sciencedaily.com/releases/2011/09/110915163519.htm
Chronic alcohol abuse consistently damages the cerebellum. The cerebellum has multiple functions, including control of balance and coordination and even motor pattern generation. Alcohol also damages subcortical white matter, the myelinated fiber tracts that connect different parts of the cortex, and other central nervous systems. Long-term alcohol dependence also results in impaired dopamine transmission in the striatum, an important area for motor control.
The next time you are the designated driver, spend some time appreciating the subtle nuances and changes in people’s gait. Not only is it amusing, but fascinating as well.
Studies quoted in this blog post.
(Smith and Fein, 2011, Alcohol Clin Exp Res 35:2184–2192)
http://www.ncbi.nlm.nih.gov/pubmed/22691134
Gait and Balance Deficits in Chronic Alcoholics: No Improvement from 10 Weeks Through 1 Year Abstinence
Teleseminar on Gait→
/Wed TeleSeminar this week! Jul 11th, 2012 8:00 PM Eastern Time
Title: Chiropractic TeleSeminar Biomechanics 309
Location: 1 hr by telephone
Instructor: Waerlop/Allen, DC
Price: 19.00
Join Drs. Waerlop and Allen for this live seminar by telephone conference call with web interface. Lots of great video’s - always gets great feedback!
Neurocognitive Control in Movement Perception and Control
Neurocognitive control in dance perception and performance.
Department of Sport Science, Bielefeld University, Germany. bettina.blaesing@uni-bielefeld.de
Abstract: Dance is a rich source of material for researchers interested in the integration of movement and cognition. The multiple aspects of embodied cognition involved in performing and perceiving dance have inspired scientists to use dance as a means for studying motor control, expertise, and action-perception links. The aim of this review is to present basic research on cognitive and neural processes implicated in the execution, expression, and observation of dance, and to bring into relief contemporary issues and open research questions.
__________________________________________
What The Gait Guys have to say:
The abstract review above addresses six issues they discovered and investigated in dancers:
1) dancers’ exemplary motor control, in terms of postural control, equilibrium maintenance, and stabilization;
2) how dancers’ timing and on-line synchronization are influenced by attention demands and motor experience;
3) the critical roles played by sequence learning and memory;
4) how dancers make strategic use of visual and motor imagery;
5) the insights into the neural coupling between action and perception yielded through exploration of the brain architecture mediating dance observation; and
6) a neuroesthetics perspective that sheds new light on the way audiences perceive and evaluate dance expression.
As you have read from some of our previous blog articles, we have some experience in dance. We do this to make sure we are always pressing the edge of human sensorymotor development and learning. Dance has been one of the most complex body movement endeavors we have undertaken, more difficult than many of the complex movements in various sports. This is why we never have a problem recommending dance, gymnastics and pilates to our young patient’s parents who want their children to excel in any given sport. Fast, precise, assured and efficient foot work will take one far in athletics. It is why in basketball they talk so much about the importance of the first step off a dribble when confronting an opponent. The first step, when fast, precise, assured and efficient, will leave one’s opponent stunned and motionless as their savvy opponent effortlessly passes them by. Nothing teaches these foot skills better than dance in our experience. Just as Marquese displays above, mastering complex footwork leads to advanced body movement possibilities. And possibilities in sport are what separate the great from the good. The 6 points discussed above namely exemplary motor control, in terms of postural control, equilibrium maintenance, and stabilization, timing, on-line synchronization, sequencing of learning and memory, the advantages of strategic use of visual and motor imagery, the insights into the neural coupling between action and perception are all major advantages to the athlete who can put them into play at a higher level. And the more complex cross training of tasks that occurs, the greater likelihood that these issues are what will allow the cream to rise to the top in sport.
The Gait Guys
Gait Pathomechanics: Walking in a Pencil Skirt.
If you want more on this topic, Drs Allen and Waerlop go on a fun and informative rant on fashion, pencil skirts and high heeled shoes on Podcast # S1-E3 (Season1-Episode3), a soon to be released podcast episode.
Who knows why this video is even on Youtube. It is 6 minutes of this gal walking back and forth, so do not watch more than the first 60 seconds for anything exciting, trust us. Read the blog post and then come back to the video and see what we talk about. There are some severe gait compromises in a skirt like this, let alone with the high heel shoes accompanying the gait.
According to wikipedia:
The slim, narrow shape of a pencil skirt can restrict the movement of the wearer so pencil skirts often have a slit at the back, or less commonly at the sides. Sometimes a pleat, which exposes less skin, is used instead of a slit. The classic shoes for wearing with a pencil skirt are high heels,[3] with sheer stockings or tights. The predecessor to the pencil skirt is the hobble skirt, a pre-WWI fad inspired by the Russian Ballet. This full-length skirt with a narrow hem seriously impeded walking. The French designer Christian Dior introduced the classic modern pencil skirt in the late 1940s. The pencil skirt feels different from looser skirts, and can take some adjustment by the wearer in terms of movement and posture in order to manage it successfully. Walking needs to be done in short strides; entering and leaving a car gracefully takes practice; and when sitting the legs are held close together which some find restrictive (though others like the feeling of their legs being “hugged” by the skirt). Activities such as climbing ladders and riding bicycles can be very difficult in a pencil skirt. The pencil skirt is warmer due to the reduced ventilation, and is less likely to be blown up by gusts of wind.
The Gait Guys dialogue on pencil skirts :
Tie a rope or theraband around your knees, you will suddenly experience the short cute steps that this gals does devoid of almost all hip flexion and hip extension, both serious gait cycle restrictions.
Without hip flexion-extension the entire timing of the swing phase is off. No longer can there be adequate use of the obliquity of the pelvis and thus abdominals or contralateral leg swing to initiate supination and toe off.
Step and stride lengths are dictated by the tightness of the roap, and in this case the diameter and give of the bottom of the skirt. Not to mention the bloody complication added by the high heels !
- There is an unnatural oscillation of the pelvis due to the restrictions mentioned above.
The Pencil skirt: Never again will you be able to wear one and not notice its gait impairments. Nor will men be able to just watch the ladies in the skirts for the appreciation of beauty and style. Men, you will have much more to study now, you just may hate us for your undying need to evaluate the biomechanics in skirt wearers forevermore ! Just be sure you do not abuse this new evaluation superpower as an excuse to your spouse to watch girls walk by. We are not responsible for abuses of acquired superpowers. And although we many have actually just become your new heros, just remember, with great powers come great responsibilities.
Once the website launches you will find our new product, “pencil skirt training noose” on our online store. $50 for the finest of roap loops !
There is so much more on this topic in Podcast #3 . Be sure not to miss it. We will launch it here on the blog and on our Facebook page and in iTunes once we get permissioned by Apple.
Shawn and Ivo, your new superheros of gait. Gait Fashonistas, perhaps we have a purpose and calling in the fashion industry !
Podcast #1: S1E1 (Season 1, Episode 1)→
/OK gang, here we go ! They are finally launched !
THE GAIT GUYS EXPERIENCE PODCAST has arrived !
http://thegaitguys.libsyn.com/ (click on the small circle beside the word “Pod” beside the title)
Please be patient while we work out the audio bugs over the first 2-3 podcasts (there is some irritating reverb on this first one). We have new studio quality mics on the way, better sound cancelling earphones and we are looking at some compressors and what not to get the sound quality up. It is hard doing this through a virtual studio separated half way across the country. So, be patient with us for this brief time.
But most of all, Enjoy !
*** IMPORTANT: There are 2 links below.
Be sure to click below to grab our RSS feed so you never miss a podcast. The second link below will have our session notes for the podcast so you can see the topics at hand, follow the case studies, and have all links to videos, articles at your disposal so you do not have to reach for a pen to jot them down. All you have to do is listen and enjoy ! If you have emailed us questions or presented us with your case problems, you will find most if not all of your email typed out (ID protected of course) in the session notes.
We have pods 2-4 done already. The have better stories and we have worked out some of our anxieties about screwing up an hour long recorded mid way ! So, give us a few listens before you start firing off recommendations. We will want them, but most of the bugs on the first 2-4 podcasts you will find resolved. So by podcast 5 we will want your input and feedback !
http://thegaitguys.libsyn.com/rss
Here is a website where all of our podcasts will be housed and launched from. You can find all of our session notes here as well.
http://thegaitguys.libsyn.com/
We will have this all shipped over to iTunes soon so you can load them up to your ipod and mp3 players to we can be a part of your journey into work every day, or hand out with you while you cut the lawn, cook dinner or whatnot. So, Hang tight ! It is all coming.
PS: we talk about the website launch in this first podcast. It is next on our list. It is 95% done. Hang tight !
Now, if we could just quit our day jobs we would have had all this done long ago !
Thanks for your patience everyone !
Being on the airwaves we are now one step closer to intergalactic domination !
Shawn and Ivo, The Gait Guys
Is Barefoot more economical ?→
/Researchers at England’s Northumbria University analyzed the gait and oxygen uptake of 18 recreational and elite runners performing a series running tasks both barefoot and shod.
Dr. Michael Wilkinson, lead researcher and avid barefoot runner determined the following in their study:
- a significant saving in energy from taking off running shoes
- mechanical differences in the foot strike patterns (shod runners did more heel strike, unshod were more midfoot striking)
- there were immediate foot strike changes in previously shod runners who suddenly changed to unshod foot strike
- there is less oxygen use during barefoot running compared to running shod at the same speed. Hence improved running economy.
Characteristically, skilled unshod runners have a distinctive running gait utilizing:
- mid-foot landing
- shorter stride lengths
- faster stride rates
- reduced ground contact time
- lower impact force and loading rates which dampens injury inducing forces
- reduced oxygen utilization. The 6% improvement in economy was the same as that previously reported after a nine-week training program for shoe-wearing runners, who also enjoyed a 3% improvement in running performance.
Click on the link above for the Science article.