Running

Musculoskeletal

Which is worse: overpronation or supination?

Pronation vs. Supination: Neither is Worse, but Beware Extremes

Hi everybody. This is Kate Edwards and today I'm answering the question, which is worse over pronation or supination and the easy answer is neither but if we dive into it, a little bit more just know that we need to pronate. And we need to supinate in order to go through the gate cycle. When we supinate we are creating a rigid lever when we pronate, which is what we do. Next, we are absorbing force, and then, as we go back into supination, we are using that rigid lever. Over to push off and gate. But if we overpronate, we can cause things like Achilles tendinopathy. These we can have posterior tibialis issues, me issues or even hip issues can come about. But on the other side, if you over supinate or have too much supination you might end up with more things like stress fractures medial tibial stress syndrome or even shin splints. So the answer is that neither is worse and if you do too much Much of anything, no matter how good it is, it can lead to an issue. Have a great day.

Neither over pronation nor supination is worse, but too much of either can cause issues like Achilles tendinopathy and stress fractures.

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Neither overpronation nor supination is inherently worse than the other. Both pronation and supination are natural movements that occur during the gait cycle. Pronation helps absorb force, while supination creates a rigid lever for push-off during walking or running.

However, if someone overpronates, it can lead to issues such as Achilles tendinopathy, posterior tibialis issues, or hip problems. On the other hand, excessive supination can result in conditions like stress fractures, medial tibial stress syndrome, or shin splints.

The key takeaway is that neither extreme is ideal, as excessive movement in either direction can lead to problems. It's important to find a balance and avoid overdoing either pronation or supination.

Remember, moderation is key in maintaining healthy foot mechanics.

Optimal post-run stretching: focus on major muscle groups!

Hi everybody. This is Kate Edwards. And the question is, how do you stretch after a long run? And the first thing I would say is static, stretching is something that you would do after a run-in dynamic stretching is something that we typically do before a run, the research, varies a little bit. But that's typically what we suggest with our athletes. So after a long run, you want to stretch the major muscle groups. If you've never stretched before, don't go all gung-ho and really push hard. Make sure that you're doing gentle stretches and you're holding them for at least 30 seconds to a minute. A little bit longer. You'll get those muscles will really stretch out a little bit more, but I would say go for the big muscle groups, do your calf muscles, do your hamstrings, your quads, your hip flexors. Make sure that you're actually stretching out your thoracic spine and your back as well.

After a long run, you should do static stretching of the major muscle groups for 30 seconds to a minute, focusing on your calf muscles, hamstrings, quads, hip flexors, thoracic spine, and back.

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After a long run, it's important to focus on static stretching rather than dynamic stretching, which is typically done before a run. Start with gentle stretches for the major muscle groups. If you're new to stretching, avoid pushing too hard and instead opt for a more gentle approach. Hold each stretch for at least 30 seconds to a minute, or even longer for a deeper stretch. Target the big muscle groups such as the calves, hamstrings, quads, and hip flexors. Don't forget to stretch your thoracic spine and back as well. Remember to listen to your body and adjust the intensity of the stretches accordingly.

As an expert, why are you interested in using AnyQuestion?

Expert reveals why AnyQuestion is a game-changer for accessing valuable information

Hi everybody. Kate Edwards here? And the question that I'm answering today is as an expert. Why are you interested in using any question? And I think this is a great question. The reason that I would like to use it is because it's a great way to get out, good information to a lot of people. I think there are many answers to many questions, all over the Internet. And we often asks, our ask our friends for help when we're going through a problem. But sometimes Those aren't the best sources and this is a place where we can actually tap into a lot of really good resources. The other thing is that I often forget that what I know is not commonplace. And so when I get to answer these questions, it's not only a lot of fun for me, but it makes me realize that the information that I have in my head is stuff that you guys actually might want to know.

I'm interested in using questions because it's a great way to get out good information to a lot of people. It can also remind me that what I know is not commonplace, and let me share it with others.

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As an expert, I am interested in using AnyQuestion because it provides a great platform to share valuable information with a wide audience. While there are many answers available on the internet, sometimes it's difficult to find reliable sources or get personalized help from friends. AnyQuestion allows me to tap into a pool of knowledgeable resources and provide accurate and helpful answers.

Additionally, using this platform is a lot of fun for me. It's easy to forget that what I know may not be common knowledge, and answering questions here helps me realize that the information in my head is valuable and something that others may want to learn about. Overall, AnyQuestion is a great way for me to share my expertise and contribute to a community of knowledge seekers.

Do you think stress ruins your performance? If yes, how so? 

Unraveling the Impact of Stress on Performance: Insights from Kate Edwards

Hi, everyone. Kate Edwards here and the question that I'm answering is, do you think stress ruins your performance? If yes. How so. And I absolutely think that it does, we use this term called stresses stress in our practice and that means that no matter what it is, physical, mental or emotional stress, it all. Looks the same to your body, your body cannot differentiate between a emotional issue and a physiological issue, unfortunately. And so it It all looks the same in. Once we reach that threshold of what our body can handle. We start to break down and we can break down in performance, and we can also break down in our body, and become injured. So, absolutely stress is stress, and you just need to figure out a way to manage the mental, emotional and physical stress. And if one thing in your life is over, it's too much. So say you're at a point where you are changing jobs, you're under Financial stress, you're getting married, you're going to graduate school. I am something like that. If you have all that mental, emotional stress, that might not be the time to put your target race. You might move your target race later in the year when you have less stress. So it doesn't impact you as much.

Yes, stress can ruin performance in physical, mental, and emotional ways. It's important to find ways to manage all types of stress, and if possible, avoid putting yourself in stressful situations when it could hurt your performance.

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I believe that stress does indeed have a negative impact on performance. In our practice, we refer to stress as stress, whether it's physical, mental, or emotional. The body cannot differentiate between different types of stress, unfortunately. Once we reach our body's threshold for handling stress, we begin to break down, both in terms of performance and physical well-being. Stress can lead to decreased performance and even injuries.

It's important to recognize that stress is stress, regardless of its source, and find ways to manage it effectively. If you find yourself in a situation where you are experiencing multiple stressors, such as changing jobs, financial stress, getting married, or pursuing higher education, it may not be the ideal time to take on additional challenges like a target race. It might be more beneficial to adjust your goals and postpone certain activities until you have reduced stress levels, allowing you to perform at your best without being negatively impacted.

Can you give techniques to improve handling pressure?

Mastering Pressure: Meditation, Breathing, & Positive Self-Talk

Hi, everybody. Kate Edwards here. And the question that I'm answering is, can you give techniques to improve handling pressure? And I'm assuming that this question is handling mental pressure, from yourself or others and one of the things that I think is really important is getting into a good meditation routine. So I know most people don't really love meditation, and they might think it's boring or they can't do it because there's always this list in their head, but really you're winning. If You are meditating or at least sitting to meditate for at least, a minute or two a day. Getting in that routine will help break that cycle in your brain. So meditation is a really good tool to help with pressure. Another thing is breathing techniques, there's a million breathing techniques out there. One of the breathing techniques that I like to teach to my patients and athletes is just making sure we inhale to say a count of four and then do a longer exhalation to account of 6 and practice this for a minute or Two in a quiet space and this will help again decrease your nervous system. So what happens when we're in a lot of pressures, we get really hyped up and so you go into that sympathetic nervous system, their fight or flight. So breathing actually helps you drop into that parasympathetic nervous system and that will help you kind of break the cycle. And anytime we can break the cycle, whether it's through meditation or breathing exercises that can really help us to refocus and reframe our mindset. The other things are reframing, our mindset thinking about how we talk to ourselves. So, looking at different mantras or writing a sticky note, and telling yourself, some things that you need to hear in the morning that are positive, self-talk. Not negative self-talk so hopefully those three techniques. So, positive self-talk using a sticky note in the mirror breathing techniques, inhalation longer than exhalation and a daily meditation. Even if it's just for a minute or two help, Help.

To improve handling pressure, try getting into a good meditation routine, practicing breathing techniques, and using positive self-talk.

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To improve handling pressure, there are several techniques you can try. First, establishing a meditation routine can be beneficial. Even if it's just for a minute or two a day, sitting down to meditate helps break the cycle of pressure in your brain.

Breathing techniques are also effective. One simple technique involves inhaling to a count of four and exhaling to a count of six. Practice this for a minute or two in a quiet space to help calm your nervous system. It shifts you from the hyped-up state of the sympathetic nervous system (fight or flight) to the more relaxed state of the parasympathetic nervous system.

Reframing your mindset is another helpful approach. Pay attention to how you talk to yourself and make an effort to use positive self-talk. You can write positive affirmations on sticky notes and place them on your mirror as a reminder of the things you need to hear in the morning.

By incorporating these techniques into your routine, such as positive self-talk, breathing exercises, and daily meditation (even for just a short time), you can better handle and manage pressure.

The Best Stretches for Your 5K: Expert Tips

Hello, everybody. This is Kate Edwards. And today's question is, what stretches should I do for a 5K? And the thing about stretching is its individual. So it depends on what you need in your body and also when you're stretching so there's a lot of questions about should we do Dynamic stretching for static stretching? And there's a little bit of confusion and in the research people are on either side. But the basic understanding is that dynamic Retching which means moving while stretching, so that you can activate your neuromuscular system, increase blood flow, and all of that is better before you exercise, and then static stretching is something you would do after you exercise. So those are the stretches where you see, people stretching their calf against a wall or stretching their hamstring. But because you want to know what stretches to do. I will give you like three or four stretches. That every Runner should do. The first one would be A calf stretch. So make sure that you are stretching out the calf, both the gastroc and the Soleus the second one would be a kneeling hip flexor stretch so that you can stretch out the front of your hip, which will help improve your ability to hip extend and use that whole cycle or pendulum during your leg swing. Another one that I would definitely do is some kind of hamstring stretch and this is more important for the faster that you're going to go. But Akley with a hamstring stretch. I would do this lying down on your back, with your foot, up the wall, or maybe using a strap, so that would be really good. And then I like, thoracic spine, stretching something. I call a reach-in role, so make sure that you're stretching out the middle of your back. I know that's funny when you're thinking about running, but we actually have to have good mobility of the middle of our spine so that our arms can swing in our legs can move on our pelvis so those would be my top four stretches. I hope this helps

Stretching is individual, so it depends on what you need in your body. Dynamic stretching should be done before exercise and static stretching afterwards. Calf stretch, kneeling hip flexor stretch, hamstring stretch and thoracic spine stretch are recommended stretches for running a 5K.

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When it comes to stretching for a 5K, it's important to remember that it's an individual process. The stretches you choose will depend on your specific needs and when you're stretching. There's some debate about dynamic versus static stretching, but generally, dynamic stretching (moving while stretching) is better before exercise to activate your neuromuscular system and increase blood flow, while static stretching is more suitable after exercise.

Here are a few stretches that every runner should consider:

1. Calf stretch: Make sure to stretch both the gastrocnemius and soleus muscles in your calves.

2. Kneeling hip flexor stretch: This stretch targets the front of your hip, improving hip extension and enhancing your leg swing during running.

3. Hamstring stretch: This is especially important if you're aiming for faster speeds. You can perform this stretch lying on your back with your foot against a wall or using a strap for support.

4. Thoracic spine stretch: Focus on stretching the middle of your back to ensure good mobility. This helps with arm swing and leg movement.

These are just a few examples, but they can be a good starting point for your stretching routine. Remember to listen to your body and adjust the stretches based on your individual needs. Happy running!

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Kate Edwards is a physical therapist, author, speaker & educator helping to widen the lens on treating and caring for endurance athletes. Endurance athletes and those who care for them often believe that the definition of success depends on the physical performance of their bodies and how well they do at a race. Through 12+ years of successfully treating thousands of frustrated athletes while navigating her own injuries and health struggles, Kate knows and believes that an athlete's success is so much more than their body or their sport. She also knows that connecting with the whole athlete requires the tools, knowledge, clarity, and confidence to grasp the complexities and depth of what these people need to perform and be well within and outside of their sports.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Kate Edwards, PT, DPT, OCS