dorsiflex? How should I be running?
I recently started running and I'm sincerely trying to do it right. I went to a running store, they taped me and they hooked me up with the right shoes. I read up on form but, I've recently ran into (pun not intended) a few sites that suggest the importance of dorsiflexing your feet when running to get the most air time?
I don't quite understand what they mean? tips suggestion?
Here's one link-
http://ezinearticles.com/?Dorsiflex-and-its-p urpose-in-running-and-sprinting&id=650885
That means pulling your toes up toward your shin at some point during your stride. Before you go changing your stride, I would tell you to consult with a competent orthapedic surgeon on that particular technique.
I wouldn't worry about this dorsiflexing so much... There are other things you can do to imrpove your form, like high cadence (90 steps with the left foot per minute), midfoot strike, showing the bottom of your feet to the runner behind you, etc...
If you are really intent on improving your form, the Chi Running book is good. I rather enjoyed it and it helped me early in my running.
Thanks so much for the suggestions. I'm totally in the dark about running and badly need advice. References to books or sites for me to look up is very appreciated. =)
Original Post by wesmckean:
I wouldn't worry about this dorsiflexing so much... There are other things you can do to imrpove your form, like high cadence (90 steps with the left foot per minute), midfoot strike, showing the bottom of your feet to the runner behind you, etc...
If you are really intent on improving your form, the Chi Running book is good. I rather enjoyed it and it helped me early in my running.
Wow I was just going to post another topic asking if anyone had used the ChiRunning program. I got the book alone for my birthday as I was having so many issues with shin splints. I am only into the 2nd chapter but like the concept very much. Did you find you needed the metronome and DVD to really put it into practice? How long did it take you to get the form down?
Dorsiflexing, and plantar flexion are simply the 2 and only 2 movements the foot do -
A better way to look at it is this -
Dorsiflexion is flexion of the foot, while Plantar is Extension of the foot, it is by all means the only 2 movements the Ankle, which is a hinge joint is capable of doing.
Such movements such as Inversion, Eversion, Supination, and Pronation of the foot are really just movements forced by the Patella (Knee).
As it pertains to running --
Every time you walk or run you are doing both Dorsi/Plantar Flexion, so in reference to what you heard, or researched -
What they are implying is just basic foot form during running .
Starting on your heel (Dorisflexion), and rolling to your toes (Plantar Flexion), and getting that "Air" the better you dorisflex the more momentuem you will generate on your foot allowing for a better take off on your toes (Plantar Flexion), thus allowing like a sled down a hill for more natural thrust -
Which running should always just be just that natural thrust, catch, roll, thrust, repeat -
Edit : Duplicate post (Sorry)
Original Post by segiris:Dorsiflexion is flexion of the foot, while Plantar is Extension of the foot, it is by all means the only 2 movements the Ankle, which is a hinge joint is capable of doing.
Such movements such as Inversion, Eversion, Supination, and Pronation of the foot are really just movements forced by the Patella (Knee).
The ankle is a synovial hinge joint and is capable of adduction, abduction and rotation in addition to extension and flexion. The knee is a hinge joint that [should] only be capable of extension and flexion.
Original Post by floggingsully:
Original Post by segiris:Dorsiflexion is flexion of the foot, while Plantar is Extension of the foot, it is by all means the only 2 movements the Ankle, which is a hinge joint is capable of doing.
Such movements such as Inversion, Eversion, Supination, and Pronation of the foot are really just movements forced by the Patella (Knee).
The ankle is a synovial hinge joint and is capable of adduction, abduction and rotation in addition to extension and flexion. The knee is a hinge joint that [should] only be capable of extension and flexion.
Adduction, and Abduction is Pronation, and Supination in regards to the foot -
Hinge joints in general are only capable of Flexion, and Extension -
When combined with External, Internal rotation of the hip, and/or knee (the knee is capable of rotation only* when it is flexed) the foot will infact Pronate, Supinate (Adduct, Abduct [Pigeon Foot, Duck Foot])
(Also diarthrotic is a better useage rather then synovial, as that can confuse someone with the Synovial sac, or Synovial fluid that fills the bursa sacs :P -- Just an opinion).
