Torqued!

by Dr. Daniel Shaye, Chiropractic Physician

Running is generally done from point A to point B, either in relatively straight lines (cutting the tangents to minimize distance during races), or staying close to the inside rail during track races (also to minimize distance). So, with all these lines and curves, what does torque have to do with anything?

Motions that do not propel us forward are wasted motions. That having been said, torque (which roughly speaking means "twisting") is part of the running experience. You may ask, "How can torque be a part of forward running movements?" Anyone who has ever driven a car should understand. The engine produces energy to turn a spinning drive shaft, and gears and a differential redirect that energy to turn wheels and propel the vehicle forward. In a bicycle, the relationships are even more obvious as a rotating crank's energy is redirected into forward propulsion. In your body, the process is similar. Our muscles generate force, and our bodies redirect and focus those forces to propel us forward.

At the foot and ankle, running push-off is more than just obvious calf muscles forcing the ankle and foot downwards (plantar flexion). After heel strike (initial heel contact), pronation involves flattening of the inside of the foot to absorb shock and ground. Controlling pronation involves muscles deep inside your calf that wind around the inside of your ankle to the inside of your foot. Tibialis posterior is the source of classic "shin splints" caused by excessive pronation or overwhelming forces. Meanwhile, flexor hallucis longus passes beneath a bony shelf to redirect vertical force into a powerful flexing force for your big toe and arch. Your body is set up with pulleys that magnify and/or redirect your force to propel you, as well as to protect you from impact forces.

The knee is mostly a front-to-back hinge, but it does twist a bit as it straightens to lock, or bends and unlocks. Excessive twisting due to weak foot and deep calf muscles (time for some specific exercises!) or poor foot mechanics (possibly correctable by orthotic supports) can cause knee pain and long-term, premature wear. Considering that Americans receive approximately 600,000 knee replacements per year, take heed! Also, though the kneecap (patella) should track mostly up and down, it has muscles and forces that battle to pull it sideways (laterally). Lose that battle, and you'll be dancing the knee pain shuffle.

Watch your fellow runners. You'll see their right arms driving forward as their left elbows fly back as an equal and opposite reaction to the forces created. You'll observe hips shifting from side to side, and also shifting up and down. You'll note the low back (lumbar spine) shifting from the letter "C" to a backwards "C" when observed from behind, and you'll bear witness to the sacrum (tailbone) rising and falling and figure-8 twisting all the while. These motions are all normal. They simply need to be balanced, controlled by strong muscles and coordinated by a nervous system that's trained towards symmetry. We drive out-of-alignment bodies and "grind our gears" at our own peril.

Where are your imbalances? Have someone with a trained eye watch you walk or run. Use video, if you can-- and ideally, get that video done not just when you're fresh, but also when you're tired (such as during the late stages of a long run or race). Just as people tend to show their foibles as dating relationships progress beyond the initial stages, weaknesses in form and habit will tend to show themselves when you're tired and no longer on your best behavior. Reveal the worst (the rolling head, the flying left elbow, the fixated sacroiliac joint, the hyper-pronating foot), correct it, and reach your true potential... with as few injuries as possible.

Happy running!

-Dr. Daniel A. Shaye

Certified Chiropractic Sports Physician

Fellow, International Academy of Medical Acupuncture

Do you have a question you’d like answered? Mail your questions c/o Performance Chiropractic1307 Jamestown Road, Ste. 103, Williamsburg, VA 23185; e-mail pchiro@performancechiropractic.com; or visit www.performancechiropractic.com