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Sign Up for a Free Video Gait Analysis by Certified Running Coach Dr. Nicole Rogers

Healthy Running

Dr. Nicole Rogers started her running career in 2009 as a challenge to herself to run a marathon. Knowing nothing about a formal training program and never having been a runner before she pulled a program off the internet and began the long weeks of training ahead of her. As the time neared and the marathon approached, she found herself where many other first-time runners find themselves; injured but still determined.  After completing her first marathon in almost 6 hours she swore she would never do it again! As with anything that’s physically painful and challenging in life as time went on those things fade and somehow, we talk ourselves into doing it all over again.  Training however needed to be different in order to achieve a better result. The following year there was a lot more time spent on proper strengthening, improved running form, and a ton of education on proper training techniques to build a stronger foundation and as a result one hour and 30 minutes was shaved off her marathon time from the previous year. Nicole has since completed 9 marathons including the Boston Marathon three times and recently completed her first Ultra Marathon here in Alaska.  As a physical therapist Dr. Rogers decided to gear her continuing education into learning more about healthy running and injury prevention for runners.  In 2016 she became a Certified Running Coach with Road Runners Club of America. Nicole has a strong passion for running and for helping people achieve their goals. Some doctors you see would tell you to stop running if you have pain, Dr. Rogers wants to work with you to find the source or your pain and help you build a stronger foundation in order for you to become a more efficient runner for years to come.

Gait Analysis: Run smarter not harder. Learn to run with efficiency in order to preserve your body and improve your performance. Proper gait mechanics can decrease the load that your joints experience and allow for a more enjoyable experience with your training. Whether you’re a beginner or a seasoned athlete a proper gait analysis can benefit your performance in so many difference ways.

Why is a gait analysis beneficial?

Gait analysis can help you gain insight into your movement patterns. This type of analysis can help identify overactive or underactive muscles that may be contributing to pain and decreased performance levels.

Traumatic injuries and repetitive stress can cause alterations to movement patterns that may lead a person to compensation over a period of time if left untreated.

“It’s not about the shoe.  It never was, and it never will be. It’s about you.”  Dr. Kelley Starrett

Running Form:

  1. Posture:
    1. Run tall
    2. Look straight forward at the horizon
    3. Ball of the foot and heel of the foot level
    4. To move forward lean in (from the ankles)
  1. Core: The definition of core control is how well you can keep your upper body stable on your lower body.
    1. Proper timing of the neuromuscular system helps to decrease instability and fatigue.
    2. Training of the neuromuscular system is key in helping your stabilizing muscles (including the transverse abdominus, the multifidi and the pelvic floor) fire properly. The key feature with core control is not strength, but timing.

“If you’re going to make the demands on your body that being an athlete requires, then it’s your job to support the body.”  Dr. Kelley Starrett

  1. Arms:
    1. Arms set rhythm
    2. Elbows at 90 degrees or less and arms relaxed
    3. Keep shoulders out of your ears
    4. Hands should no cross center of body
  1. Feet:
    1. Feet should and under hips or close to center of mass
    2. Full foot contact; avoid heel striking and this will help to decrease forces translated throughout the lower kinetic chain.
    3. Shoes don’t stabilize your arch muscles do.
  1. Cadence:
    1. Harness the energy from your legs
    2. Get your foot under your body quicker and avoid over striding thus decrease injuries
    3. Quick on your feet not a stick in the mud
    4. Increase your step rate to 160-180 steps per minute

Everyone is a Runner!

No matter your sport, you probably spend more time using running actions than you do the specific skills you train on every day. Soccer players handle the ball less than 1% of their time on the field but can run up to 7 miles per game! Basketball and tennis...up to 3 miles per game.

“ Your tissues can change, your joints can change, and you can change.”  Dr. Kelley Starrett

Warning Signs of Injury

What pain is ok?

  1. General muscle soreness
  2. Slight joint discomfort after workout or next day that is gone in 24 hours
  3. Slight stiffness at beginning of run or walk that dissipates after first 10 minutes

What pain is not okay? (You should not train!)

  1. Pain that is keeping you awake at night
  2. Pain that is evident at beginning of run/walk then becomes worse as run/walk continues
  3. Pain that changes your stride

What can we do?

Some estimate that up to 80% of runners will be injured each year. There are multiple factors that can lead into such injuries. Working with a physical therapist can help determine many limitations that could be contributing to such injuries. Our staff is trained to look at the body in its entirety and assess mobility, strength, and functional movement patterns and determine how to improve upon these to make you a stronger “athlete”.

“You are on a mission to correct missing range of motion problems and poor movement patterns.” 

Dr. Kelley Starrett

What should you expect?

On your first appointment we will talk to you about your current injury, past injuries, and your goals related to your training.  A comprehensive physical examination of your posture, range of motion, flexibility, joint mobility, strength, and gait will be performed to identify any areas of your body that may benefit from strengthening, stretching or coordination exercises. A video running gait analysis will also be performed to identify running techniques and strategies that should help you run with less pain.  Hands on manual therapy techniques may also be used to facilitate your rehabilitation.  After the initial evaluation and gait analysis is performed you will leave with an individualized running program designed to address your current needs setting you up to reach your long-term goals.

Personalized Running Programs:

  2. 10K PROGRAM


“The Key to enjoying running for a lifetime lies within the body itself, and your job is to pave the way.”

Dr. Kelley Starrett


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