Tag Archives: injury

Strengths and weaknesses of analytic and synthetic thought, explained through tacos: The real “about this blog.”

About a year ago, Craig Payne from Running Research Junkie leveled a (fair) criticism at my blog in the comment section of another article: that I don’t do “analysis.”

Craig is right: I don’t (and I don’t claim to). Judged as analysis, much of my thought process on this blog is indeed poor. One of the reasons I don’t is because too many people in the run-o-blogosphere already offer excellent analytic thought—of which the highest expression might be Craig’s own blog.

But another reason I don’t offer analysis is because of an emerging field that is very dear to my heart: systems science (and specifically systems thinking).

So what is it that I offer here?

I offer synthesis.

Systems thinking—and other emerging fields that depend on its tenets (such as psychoneuroimmunoendocrinology, or PNIE)—are synthetic sciences. What they do is best is tell a coherent story about a system or supersystem by making sense of all of its features and bugs, strengths and weaknesses, to postulate an argument about its functional purpose: why it does what it does.

Run PNIE through tests that establish whether a particular form of analysis has value, and it will be found wanting.

It joins seemingly unrelated domains—the mind and the immune system, society and hormones—by telling a story about why it makes sense that they interact.

It factors in phenomena that create turbulence in the system (but by themselves have no lasting impact on the system at large) by suggesting how they could conceivably be interconnected through a  long line of effects on parts and properties of the system—some, like thoughts, emergent; others, like killer T cells, not.

(I imagine analytic sciences staring with incredulity at PNIE, thinking: “Are you insane?!”)

While a field like PNIE can produce a consistent narrative, what it cannot do is reconcile every specific variable with every other specific variable. Evolution, for example, is imperfect at best. It gerrymanders structures that performed one function at some point into structures meant to perform a different one.

Modern accounts of biology observe this basic evolutionary reality: human physiology, for example, is far from the physical consummation of the divine form, or the expression of cherry-picked mathematical constants (as alleged by the Classical paradigm). The human body is best described as a hodgepodge of systems and parts, twisted and tweaked by evolution to perform a specific function (or series of functions) at the expense of countless others.

We can’t rely on analysis of specific strengths and weaknesses to come to conclusions about what structures do. It just isn’t possible for the (decidedly imperfect) tales told by PNIE, systems thinking, and other synthetic sciences to have fewer imperfections than the gerrymandered biological structures they examine.

What analytic sciences ask for, synthetic sciences simply cannot give. For analysis, the devil is in the details (but so is everything else). For synthesis, while the details must be addressed, imperfections in the story do not always mean that the story is imperfect in and of itself. Instead, as long as the gestalt remains intact (in the face of newly discovered details), imperfections in the story may speak to corresponding imperfections in the structure it describes. 

Here’s a great example: tacos. As most of us know, the filling falls out of tacos all the time. Sometimes it falls out the ends. Sometimes the tortilla gets soggy and breaks apart. Even then, the general consensus is that the purpose of a taco is to hold stuff in (despite the fact that it can only do so imperfectly).

The story we tell about the taco—that its functional purpose is to hold stuff in—is imperfect: in just about every instance of eating a taco, stuff falls out of one. (To analysis, this seems paradoxical: these two realities about the taco seem to be contradicting the idea that the taco is meant to hold stuff in.) But synthesis shows us that the reason the story is imperfect is not because the purpose of a taco isn’t to hold something in. It’s imperfect because the taco is only imperfectly capable of performing its functional purpose.

This tells us something very important: just because a structure is meant for a particular function does not mean that it can (or should be able to) produce it perfectly. Trade-offs and inefficiencies do not mean that the structure was meant to produce a different function.

In other words, there are better ways to hold in the filling. For example, we can fold in the edges of a taco, but doing so alters its essential nature: we’ve turned it into a burrito. But it also isn’t the case that the burrito is the better taco, and that as such, taco vendors are just behind the curve. There are (at least) 2 specific advantages to preserving a food’s “taco-ness”:

  1. Versatility: By tolerating the disadvantage that a taco has a hole at either end, you gain the advantage of being able to stuff it with more veggies and sauce from end to end and still being able to pick it up without getting dirty. (Try re-folding a burrito that is already filled to capacity.)
  1. Modularity: By putting up with the fact that your basic taco shop will give you nothing but meat on a tortilla, you are able to go to the veggie and salsa bar and build it however you like. Depending on how good you are harnessing the (imperfect) modularity of the taco, you’re also able to (imperfectly) swap out any ingredients you may not like.

Similarly, the fact that an imperfect structure produces any given function with some degree of difficulty does not entail that the structure is not meant to produce some particular function in some particular way: A taco isn’t completely versatile, excellently modular, or perfect at holding stuff in.

Furthermore, the advantages that the taco holds over the burrito—versatility and modularity—were bought at a steep price: it’s ability to effectively contain cheap meats and vegetables pales in comparison to that of a burrito. But all those disadvantages and compromises don’t mean that those aren’t intended features of the taco, or that there aren’t gastronomical situations to which the taco is better suited than the burrito.

For the taco (like for the human body), convenience and function—instead of the pursuit of efficiency in a few arbitrary parameters—drive evolution. As Noam Chomsky said about human communication, “languages do best what people do most.”

(What they don’t do is what’s most efficient.)

In order to explain the cobbled-together, evolutionary Frankenstein monster that is the human body, we need to rely on a mode of thought that is not allergic to paradox—and attempts to reconcile it instead of simply describing it. (While plenty of paradoxes have been reconciled successfully within analytic sciences, doing so has always been the result of synthetic thinking.)

We need to become storytellers of physiology and bards of biomechanics. To describe what human bodies have been observed to do is as dour as it is noble. To spin a story of what this depressingly imperfect, infinitely complex machine is attempting to do—in all its flawed glory—is the endeavor I want to be a part of.

 


 

A much-needed disclaimer:  I recognize that Craig does not need (and probably doesn’t want) my opinion that his blog is the “highest expression of analysis.”

A second, much-needed disclaimer: I embark on this post sequence only because (1) I deeply care for these themes, (2) I believe that there exists a functional, coherent story to be told about running, (3) that’s what synthetic thought is built for, and therefore (4) it is my opinion that analysis par excellence is simply is not enough in our collective attempt to give a complete, functional account of the running human body.

The fact that most of what I do here is synthesis (and not analysis) is an issue aside from whether my attempts at synthesizing information—or anyone else’s—make any sort of sense. (But that’s a different issue.) But if, having read this post, you still tell me you believe that synthetic thought (or science) should play no part in explaining the human body’s function, I bid you a good day.

Strategizing Stress, Part 1

Training, like life, is a messy business.

I say this because lately I’ve been working with two excellent models of athletic training, Pose Method and MAF. Writing about them is the easy part. Applying them is more difficult. I recently ran across a very interesting case of a Pose/MAF enthusiast who wants to develop an aerobic base according to MAF principles, but has to sacrifice the correct form (a.k.a. running Pose) to do so.

(And ends up getting plantar fasciitis in the process.)

However, just because you get plantar fasciitis when you run at an aerobic intensity—which for most people means “running slowly” (OK, very slowly)—does NOT mean that you get to skip building an aerobic base. Building an aerobic base is important. And to ensure any sort of long-term well-being (particularly as an athlete), it’s necessary. One of the key functions of the aerobic system is to buffer and absorb the stresses induced by high-intensity activity.

In order to develop a good aerobic base, it’s important to stay at a low intensity. According to the MAF Method, the point at which you get the most bang for your buck out of aerobic base building is just under the MAF Heart rate (what researchers refer to as the “aerobic threshold”).

But a certain amount of energy is necessary to maintain good running form. If the aerobic system can’t provide enough energy, then your body has to work harder (increasing the intensity) and recruit the anaerobic system to provide the rest. When the aerobic system becomes relegated to its auxiliary function—processing the by-products of anaerobic exercise (lactate and hydrogen ions)—it will begin to break down. Two strategies help protect its health:

  • Allowing it to rest between periods of high-intensity activity.
  • Creating opportunities for it to be the main provider of energy for exercise.

So, when someone has to forgo the period of low-intensity training that we typically term “aerobic base training,” it becomes very important to strategize the stresses of exercise. On the metabolic side, running slow isn’t worth the plantar fasciitis it’ll create (in this case). And on the biomechanic side, we have to be careful that the stresses of running at a higher intensity don’t exceed what an untrained aerobic base can handle.

A safe way to do this is by taking a hybrid approach:

Combine 2-3 days a week of relatively easy Pose training (running+drills) with 2-3 days a week of walking, jumping rope 5 days a week anywhere from 5-15 minutes. While this isn’t really aerobic base training, it is still a way to develop (or at least maintain) aerobic fitness while taking steps to remain injury-free. While the Pose training is “higher intensity,” there are two options for how to manage it correctly:

  • Keep sessions short (read: fatigue-free) and high-intensity (threshold pace and above).
  • Do longer (also fatigue-free) sessions below the anaerobic threshold.

In regards to aerobic training: even if you walk quickly, you’re unlikely to come close to your MAF HR. However, you’ll still be able to develop aerobically at a slower pace. A better option, if you have the means, is to go doing moderate hiking with your heart rate monitor, which should put your heart rate a little bit closer to MAF, for the most part. I myself happen to have trails 5 minutes away from my doorstep (downtown!), but that isn’t the case for most of us.

Jumping rope will get your heart rate closer to MAF than walking. Another benefit is that it helps you train one of the key components of running: the Pose. The Pose is that snapshot of the running gait where one foot is on the ground, the other is passing under the hips, and the body is in a slightly S-shaped stance.

By jumping rope—or even better, (a) jumping rope while alternating feet or (b) doing simple Pose drills in the process—it’s possible (for a lot of us) to train the running Pose without going over the MAF HR. (Remember: trying to maintain the running Pose was the initial reason for exceeding MAF.) But after having practiced the running pose under the MAF HR, it’ll take comparatively less aerobic base training to be able to produce the running Pose at the desired, low-intensity heart rate.

How long will it take to develop an aerobic base that’s good enough to maintain a running Pose throughout a run? It really depends on the person: their metabolic and biomechanical starting point, lifestyle, and devotion to their pursuit of athleticism.

 

Please, leave your robotic performance-enhancing devices at the starting line.

Scientific advances in assistive devices such as supportive robotic exoskeletons can have great benefits for people with irreversible musculoskeletal problems or severe movement impairment. These devices may have excellent military applications.

In this post I’ll discuss something different: the claim, as covered by an article in Outside Magazine, that these devices have a legitimate and lasting place in the domain of athletic performance.

In a word: no. In two: bad idea.

Continue reading Please, leave your robotic performance-enhancing devices at the starting line.

A great, great article on reactive sports rehab: the “foam roller” paradox.

A great article by Robert Camacho, titled Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is), neatly summarizes one of the many shifting-the-burden systems that we encounter in mainstream sports rehab: the use of the foam roller. When we apply the foam roller to our IT bands, it alleviates pain, and allows (most of) us to forget that the ultimate solution to the problem is actually resolving muscle imbalances.

The article neatly points out that by not resolving those imbalances,

you aren’t really doing anything to affect any kind of permanent change and in some cases you may be pushing the issue further.

The issue here is that the two muscles that are most directly connected to IT band function, the tensor fasciae latae and the gluteus medius, aren’t being developed properly, and aren’t being taught to interact with the rest of the hip musculature. As mentioned above, this is an excellent example of a shifting the burden system, which is characterized by how the “symptomatic,” short-term solution itself reduces the ability of the system to solve the fundamental problem:

The problem with this is that you’re now statically using a structure to achieve dynamic stabilization. That’s kind of like responding to the shocks on your car being too loose by tightening them up so much that they can’t move.

In systems thinking terms, this is known as a loss of resilience. By tightening up like this, the leg cannot adapt to changing conditions, such as variations in terrain, and the progression of muscle fatigue. In other words, this is a guaranteed recipe for constant, chronic injury.

The one caveat that I would add to the article’s message (although it is far from a counterargument) is that the foam roller may be a useful tool while also engaging in rehab that solves the fundamental problem. Because the foam roller does loosen up the muscles, when the hip is too tight to move well, the foam roller can be used before doing the relevant hip workouts, in order to make them more effective. As with other shifting the burden systems such as anaphylaxis, (which I discuss halfway through this article) sometimes you need the symptomatic solution to keep the system afloat, but only while diligently implementing the fundamental solution to solve the underlying problem.

The benefits of developing a healthy, dialectic relationship with pain.

One way or another, most of us have an unhealthy relationship with pain. Either we’re scared of it, or we try to overcome it. In both situations, pain is the enemy. But our relationship with pain doesn’t have to be of enmity. If we understand it, it can become a great asset in training and in life.

This especially goes for runners: we’ve become socially conditioned to believe that running is just painful. According to society, when you run, pain is gonna happen anyway, and because running “is injurious”—it’s just that way—well, there’s no point in listening to it, to what it’s telling us about our bodies, and figuring out how to modify our running accordingly. Because running is injurious, our body will break at some point, so we might as well just wait until something happens and then go see the physical therapist.

But pain itself can help us guard against injury. We just have to get to know what it’s telling us.

Continue reading The benefits of developing a healthy, dialectic relationship with pain.

Answering a common question: I want to run, but I keep getting injured. Where do I begin?

Nothing can show you the way to go better than an expert in the body’s biomechanics: a kinesiologist. But a lot of people think just like me: we’re too proud or too determined to let someone else micromanage our athletic development. We want to do it ourselves.

To do that, we had better start by understanding the principles that pertain to any dynamic system—including the human body. These are simpler than you may think. Consider the advice given to people that are trying to improve their social and personal relationships: the first step is to develop the channels of communication between parties. All future progress depends on that.

Continue reading Answering a common question: I want to run, but I keep getting injured. Where do I begin?

The “hip complex:” The reference point for the center of gravity.

Most of us know that when we run (or just walk around), our weight should be on our hips. This allows us to move faster and more powerfully, and to prevent injury. It’s also often said that the hips are the “center of gravity.”

skeleton m
The “center of gravity” is represented by the red dot.

All this is completely true. But what does “center of gravity” mean, anyway?

The “center of gravity” is the point in a body around which the resultant torque (or “resultant force“) due to gravity and other sources of mechanical energy vanishes. In other words, all of the forces that are generated by the body, as well as their interactions with the earth’s gravitational field, all get canceled out at the center of gravity.

The resultant force. This isn’t a commonly used term, but it’s one whose implications we should understand if we want to become safe, effective runners.

Continue reading The “hip complex:” The reference point for the center of gravity.

On “False Performance.”

I believe that the only way to be as fast as I wish I am, is to think myself exactly as strong as I actually am. I constantly overreach, and even more often arrogate capabilities to myself that I don’t actually have.

Want to know how I get injured?

I blind myself to the interface between my body and the world, and I use willful ignorance to dedicatedly circumvent certain truths about the world—truths that accelerate at 9.8m/s² (32.1ft/s²), and, in my case, slam into my feet with around 450 lbs of force. Somehow, I have to bully myself into greater awareness, and greater humility about myself and the world. Somehow, I have to find a way to train healthy and safe.

And to that end, I use the term false performance. I invite you to use it as well.

Continue reading On “False Performance.”

Tight leg adductors: a common problem, its possible source, and some tips on how to address it.

Over on Facebook, R.B. asked me:

Recently, I’ve been unable to go running for more than 15 minutes without experiencing discomfort in my right knee (my dominant side). Even jumping causes some minor pain. It cracks a lot when I flex and extend it; so does the left side but not nearly as much as the right. From my preliminary research on the matter, I think I have “runner’s knee.” It may have to do with how hard I was training for a while (2x a day, running, weights, parkour, etc.) and then suddenly stopped the intensity for a couple of months this summer when I went to Brazil. Now that I’m jumping back into it, it’s been surprisingly difficult to find the right balance. Anyway, I guess my question is–do you have any suggestions (ie. exercises, readings, whatever) so I can get back to running while minimizing the likelihood of injury? I would greatly appreciate it

Before we begin, a standard disclaimer: I am NOT a physical therapist. I happen to know a lot about the body and I’ve solved this particular problem for myself and others. R.B., I would suggest that you consult a clinician, and take my advice with a grain of salt. That said, let’s go at it:

R.B was referring to a cracking on the inside of her dominant leg. This is most likely a malfunction of one of the muscles that connect the inside of the hip to the inside of the tibia on a spot called the pes anserinus, or “goose foot.”

Note that this is happening on her dominant side.

Let’s think systemically about this: Why is this happening? What problem is the body trying to solve?

Because the dominant leg is the one that supports the most weight, the body wants to bring it further in towards the center of gravity, i.e. towards the midline of the body. Imagine that you are supporting a wooden beam on two columns, but one is strong and one is weak. You’re going to want to put the strong column closer to the center, to support more weight. That’s exactly what the body is doing here:

It’s putting too much weight on the dominant leg because the non-dominant leg is too weak.

This is an example of a systems thinking concept: Shifting the Burden.  (In this case, the burden of supporting the body in an upright position is shifted from both legs onto the dominant leg). 

In order to manage that added burden, the body overuses the adductor muscles of the dominant leg, (which pull the leg towards the midline). And because the dominant leg doesn’t come out much (because it has to stay in to support the weight of the body), the abductor muscles, which pull the leg out, get very little work.

So, what happens is that you get adductor muscles which are too tight, and abductor muscles that are too weak.

Now, there are two answers to this question, and BOTH are important. The first answer is global: the system is developing a strategy of how to perform the function that R.B. is asking of it, and it’s putting too much weight on the dominant leg in order to perform that function. These kinds of sub-optimal strategies are what my favorite biomechanics bloggers, The Gait Guys, call a “compensation pattern.” As they like to say:

What you see in someone’s gait is not their problem, but rather their strategic compensation around the problem”

Let me reiterate that R.B.’s dominant leg had tight adductors because her non-dominant leg was carrying too little of her entire weight. In other words, the problem is that her non-dominant leg—particularly, the extensors and abductors on her non-dominant leg—are probably not strong enough. (In other words, the same analysis that we did within the same leg can be tentatively extrapolated to the entire body): If a set of muscles on one leg are too tight, the opposite set of muscles on the other leg will be too weak.
 
The second answer is local: It has to do with the adductors of the dominant leg. I’m going to post a video about how to train the adductors for this kind of problem in a few days, so for now let’s talk about ways in which we can solve the likely global (systemic) problem.
 

In order to see the most likely systemic problem, we have to cut across the whole body: if the muscles on the front outside of the dominant leg (abductors) are too weak, it is likely that the muscles on the rear outside of the non-dominant leg (primarily the extensors but also probably the abductors) are also too weak. Let me be clear that these are just the most likely culprits. It’s impossible to know specifically without looking at your particular case. The job of the muscles I mentioned is to hold up the leg—the very task that the non-dominant leg wasn’t doing well the first place.

R.B., I can’t give you a specific exercise for your non-dominant leg. That would be irresponsible on my part. But I can give you a general one:

The Gait guys have a cool abductor\extensor exercise that I think would be useful in your case (for your non-dominant leg). Here’s the link to the video.

What you could also do is this: during the same period (say 2-4 weeks) you are training the abductors of your dominant leg, also jump rope for a few minutes in the way I suggest. However, since you want to strengthen the extensors/abductors on your non-dominant leg, I would suggest that you emphasize jumping on your non-dominant foot. By that I mean that if you jump rope (with both feet) for a total of 6 minutes, jump 30 times on your non-dominant foot every minute.

You DON’T want your muscles to get too tired while doing this; you just want to get the non-dominant leg used to the motion of carrying your body alone.

Especiallyyou want the extensors/abductor muscles of your non-dominant leg to develop along with the abductors of your dominant leg. 

You should ensure that the relative strength of both relevant muscle groups stays constant, or you’ll create another compensation pattern.

Also the reason you want to jump rope during this period is to ensure that the strength is being incorporated into a motion pattern. It doesn’t matter how strong any of your muscle groups are if your body doesn’t know that they should be used as part of the holistic motion pattern. Getting them this motion pattern will allow you to eventually succeed on this task.

The best way to get the most bang for your buck out of this would be to jump rope after the training session for your dominant-side extensors/abductors. That way, they’ll be activated and slightly tired when you jump rope, so your body will be able to incorporate them into the motion much more easily.

Please put your questions in the comments; I’ll address them there.

Thanks for reading!

UPDATE: If something about running is difficult for you, or it’s difficult to get started running, there’s a comment thread going here.