Adam C. Young, MD
Alan C. League, MD
Albert Knuth, MD
Alejandra Rodriguez-Paez, MD
Alexander E. Michalow, MD
Alexander Gordon, MD
Alexander J. Tauchen, MD
Alexander M. Crespo, MD
Alfonso Bello, MD
Ami Kothari, MD
Amy Jo Ptaszek, MD
Anand Vora, MD
Andrea S. Kramer, MD
Andrew J. Riff, MD
Angela R. Crowley, MD
Angelo Savino, MD
Anthony Savino, MD
Anuj S. Puppala, MD
Ari Kaz, MD
Ashraf H. Darwish, MD
Ashraf Hasan, MD
Bradley Dworsky, MD
Brian Clay, MD
Brian J. Burgess, DPM
Brian R. McCall, MD
Brian Schwartz, MD
Brian Weatherford, MD
Brooke Vanderby, MD
Bruce Summerville, MD
Bryan Waxman, MD
Bryant S. Ho, MD
Carey E. Ellis, MD
Carla Gamez, DPM
Cary R. Templin, MD
Charles L. Lettvin, MD
Charles M. Lieder, DO
Chinyoung Park, MD
Christ Pavlatos, MD
Christian Skjong, MD
Christopher C. Mahr, MD
Christopher J. Bergin, MD
Craig Cummins, MD
Craig Phillips, MD
Craig S. Williams, MD
Craig Westin, MD
Daniel M. Dean, MD
David Beigler, MD
David Guelich, MD
David H. Garelick, MD
David Hamming, MD
David Hoffman, MD
David M. Anderson, MD
David Raab, MD
David Schneider, DO
Djuro Petkovic, MD
Douglas Diekevers, DPM
Douglas Solway, DPM
E. Quinn Regan, MD
Eddie Jones Jr., MD
Edward J. Logue, MD
Ellis K. Nam, MD
Eric Chehab, MD
Eric L. Lee, MD
Evan A. Dougherty, MD
Garo Emerzian, DPM
Gary Shapiro, MD
Giridhar Burra, MD
Gregory Brebach, MD
Gregory J. Fahrenbach, MD
Gregory Portland, MD
Harpreet S. Basran, MD
Holly L. Brockman, MD
Inbar Kirson, MD, FACOG, Diplomate ABOM
Jacob M. Babu, MD, MHA
Jalaal Shah, DO
James M. Hill, MD
James R. Bresch, MD
Jason G. Hurbanek, MD
Jason Ghodasra, MD
Jason J. Shrouder-Henry, MD
Jeffrey Ackerman, MD
Jeffrey Goldstein, MD
Jeffrey Staron, MD
Jeffrey Visotsky, MD
Jeremy Oryhon, MD
Jing Liang, MD
John H. Lyon, MD
Jonathan Erulkar, MD
Jordan L. Goldstein, MD
Josephine H. Mo, MD
Juan Santiago-Palma, MD
Justin Gent, MD
Justin M. LaReau, MD
Kellie Gates, MD
Kermit Muhammad, MD
Kevin Chen, MD
Kris Alden MD, PhD
Leah R. Urbanosky, MD
Leigh-Anne Tu, MD
Leon Benson, MD
Lori Siegel, MD
Lynn Gettleman Chehab, MD, MPH, Diplomate ABOM
Marc Angerame, MD
Marc Breslow, MD
Marc R. Fajardo, MD
Marie Kirincic, MD
Mark Gonzalez, MD
Mark Gross, MD
Mark Hamming, MD
Mark Mikhael, MD
Matthew L. Jimenez, MD
Mehul H. Garala, MD
Michael C. Durkin, MD
Michael Chiu, MD
Michael J. Corcoran, MD
Michael O'Rourke, MD
Nathan G. Wetters, MD
Nikhil K. Chokshi, MD
Paul L. Goodman, DPM, FACFAS, FAPWCA
Peter Hoepfner, MD
Peter Thadani, MD
Phillip Ludkowski, MD
Priyesh Patel, MD
Rajeev D. Puri, MD
Rhutav Parikh, MD
Richard J. Hayek, MD
Richard Noren, MD
Richard Sherman, MD
Ritesh Shah, MD
Robert J. Thorsness, MD
Roger Chams, MD
Ronak M. Patel, MD
Scott Jacobsen, DPM
Sean A. Sutphen, DO
Serafin DeLeon, MD
Shivani Batra, DO
Stanford Tack, MD
Steven C. Chudik, MD
Steven J. Fineberg, MD
Steven Jasonowicz, DPM
Steven M. Mardjetko, MD
Steven S. Louis, MD
Steven W. Miller, DPM
Surbhi Panchal, MD
T. Andrew Ehmke, DO
Taizoon Baxamusa, MD
Teresa Sosenko, MD
Theodore Fisher, MD
Thomas Gleason, MD
Timothy J. Friedrich, DPM
Todd R. Rimington, MD
Todd Simmons, MD
Tom Antkowiak, MD, MS
Tomas Nemickas, MD
Van Stamos, MD
Vidya Ramanavarapu, MD
Wayne M. Goldstein, MD
Wesley E. Choy, MD
William P. Mosenthal, MD
William Vitello, MD

Know Your Running Technique and How to Improve It

Not feeling quite right after your run? Your running technique may be the cause of added foot or ankle pain after exercise. You can adjust your running form and learn how to decrease the risk of injury to improve your run.

John Linden, PT, DPT, physical therapist at Illinois Bone & Joint Institute, helps educate us on running form, decreasing the risk of injury, and the advantages of attending a running clinic.

Is there one running form that is more effective than others?

“There are a variety of ways in which people run effectively. Runners typically develop a running form that is most efficient for them from a metabolic perspective. This is great, unless they are placing undue stress on compromised or already injured structures. Changing running form is challenging, as it is an ingrained habit that is efficient for that individual. However, simple tweaks can offload tissue structures that are at risk of injury.”

What changes can I make to decrease my risk of injury?

“Generally, our goal is to have runners decrease the ground reaction forces with initial contact, so that they land with a less stressful shock, yet still have proper energy storage in the elastic tissues of the limbs to most effectively propel themselves forward during push-off. There are a number of ways to do this and can be very individualized.”

How can I decrease the risk of a foot/ankle injury while running?

“The foot is the contact point with the ground while running and is subjected to repetitive stressful loads, so it is only natural that many runners experience foot or ankle pain and injury. The most important factor is gradually exposing the feet to the increasing loads. This means [you] should avoid great increases in running distance and intensity. A general rule is increasing distance no more than 10% per week and having a recovery week every so often.

Proper shoewear is an important, yet controversial topic. The two most important factors with shoes are comfort and changing shoes regularly. Shoes that are excessively worn will not aid effectively in shock absorption. Other important factors related to the foot and ankle include strength and flexibility of the calf muscles, mobility of the big toe, and good balance.”

Cathy Irwin, PT, OCS, MHS, director of rehabilitation at Illinois Bone & Joint Institute, adds, “For running shoes, it’s important to know your running style and foot style. Knowing where you land on your foot when running is important in determining if you need a neutral shoe, more stability in the shoe or more motion control.” IBJI running clinics can help you determine which shoe works best for you.

What are the advantages of going to a running clinic?

“The running clinic can help runners in a number of different ways. The first is that runners will have the benefit of a comprehensive, individualized evaluation by medical professionals who work day after day with patients. These clinicians have a great understanding of the human body, as well as typical and atypical movement patterns. Runners who are returning from injury or have nagging pain while running will receive tips, drills, or exercises to continue making them stronger and reduce the risk of injury. Runners who are looking to improve performance can be pointed toward potential weakness in strength. Finally, the participants will actually perform the exercises under the supervision of a clinician and will be cued on proper performance, rather than just having a handout on exercises to perform.”

If you are interested in an IBJI running clinic, you can sign up for the Highland Park Running Clinic on Saturday, March 30. Be sure to watch our social media channels or events calendar to find out when the next running clinic is!

Kelsey Koziel is a Marketing Communications and Public Relations Specialist at Illinois Bone & Joint Institute.