Modified Programming

[Donald Lee]

Chad,

You should probably also work on strengthening your anterior tibialis. You can either stick your foot in a kettlebell or tie a rope or bungy cord around your foot and a weight and dorsiflex your foot.

Walking, running, and rucking in boots can be very hard on your anterior tibialis.

[Andrew Wilson]

Originally Posted by Chad Cilli

Andrew, you may be on to something. Just did a quick check right now, and my left ankle is noticeably less flexible than my right ankle. This very well may be the root of the problem.

Aside from that, I know I overpronate, and I have very low arches (bordering on flat feet). I've been going barefoot as much as possible for about 2 years now with very minimal improvement in my arches however. I think I need to put more focus into improving ankle flexibility and strengthening my arches.

Interesting... when your foot lands while running, is your arch collapsing or are you landing on your arch?
Check this out: http://www.youtube.com/watch?v=0hqspH_OTzA safe

[Andrew Wilson]

Here something for the flexibility: http://www.sealswcc.com/navy-seal-vi...-download.aspx safe

[Andrew Wilson]

Originally Posted by Chad Cilli

Don, I'll definitely be sending you a PM. My mentality definitely works against me. I remember when a SWCC guy recommended to me that once a week I should put 165 pounds on a bar or in a pack and carry it for a mile. I did that every week just like he told me to, I got down to a 17 minute mile, and then I had to stop because I had so many stress fractures I could barely walk right. It's stupid things like that that are making me take a big step back and really consider what I need to do in order to prepare, stay healthy, and progress.

I've found the hardest part is juggling everything. I can definitely do any single modality by itself, but when I try to work on multiple things it just falls apart. I've always felt the hardest part of a training program is putting it all together.

The thing is though, and we used to talk about this with drs in college, that alot of unqualified people are sending out a lot of bad information about training, or are training people, and unintentionally propagating the wrong message on how training should be, so its understandable why thats the hardest part.

[Chad Cilli]

Originally Posted by Donald Lee

Chad,

You should probably also work on strengthening your anterior tibialis. You can either stick your foot in a kettlebell or tie a rope or bungy cord around your foot and a weight and dorsiflex your foot.

Walking, running, and rucking in boots can be very hard on your anterior tibialis.

Thanks for the tip Donald. I'll start working on that. I had previously tried to do a ton of calf raises in an attempt to strengthen the soleus, but I think that was pretty much useless in terms of carry over to rucking.

Originally Posted by Andrew Wilson

Here something for the flexibility: http://www.sealswcc.com/navy-seal-vi...-download.aspx safe

Thanks for the marathon link, their explanation is spot on, I just can't seem to self coach myself into proper mechanics. It's frustrating as hell because I know how I want to run, I just can't seem to do it though.

As for this SEAL/SWCC video, what are your thoughts on the advice for running shoes and orthotics? I had switched to barefoot because I thought that it would improve my mechanics and foot strength, but to be totally honest, I'm just not seeing a huge difference from when I wore shoes.

Which brings me back to your question, I think my arch is collapsing. I land on my heel, and then the outside edge of my foot makes contact, and then my foot seems to roll in and my arch flattens out and then I push off of my big toe.

I really am trying everything to fix this though. I keep doing the POSE drills over and over, but I'm just not making any substantial progress.

[Andrew Wilson]

Originally Posted by Chad Cilli

As for this SEAL/SWCC video, what are your thoughts on the advice for running shoes and orthotics? I had switched to barefoot because I thought that it would improve my mechanics and foot strength, but to be totally honest, I'm just not seeing a huge difference from when I wore shoes.

My brother in law actually has the same issue, flat feet and was talking about the dr recommending orthotics. Definitely something more to look into.

Originally Posted by Chad Cilli

Which brings me back to your question, I think my arch is collapsing. I land on my heel, and then the outside edge of my foot makes contact, and then my foot seems to roll in and my arch flattens out and then I push off of my big toe.

Ya, definitely some mechanical things going on.
Harvard on barefoot running: http://www.barefootrunning.fas.harva...iningTips.html
Video: http://www.youtube.com/watch?v=7jrnj-7YKZE
SportSci: http://www.sportsci.org/jour/0103/mw.htm#_Toc535425249
Correcting foot pronation: https://docs.google.com/viewer?a=v&p...key=CJ3fy_4 H
Biomechanical Factors Associated with Tibial
Stress Fracture in Female Runners: https://docs.google.com/viewer?a=v&p...BQz zqp&hl=en
The harvard site has more excellant info through it.

Sounds the next thing to look into is are leg bones connecting in a straight line on impact (no leaning internally/extern)...Have you ever had any knee injuries?

[Chad Cilli]

Originally Posted by Andrew Wilson

My brother in law actually has the same issue, flat feet and was talking about the dr recommending orthotics. Definitely something more to look into.



Ya, definitely some mechanical things going on.
Harvard on barefoot running: http://www.barefootrunning.fas.harva...iningTips.html
Video: http://www.youtube.com/watch?v=7jrnj-7YKZE
SportSci: http://www.sportsci.org/jour/0103/mw.htm#_Toc535425249
Correcting foot pronation: https://docs.google.com/viewer?a=v&p...key=CJ3fy_4 H
Biomechanical Factors Associated with Tibial
Stress Fracture in Female Runners: https://docs.google.com/viewer?a=v&p...BQz zqp&hl=en
The harvard site has more excellant info through it.

Sounds the next thing to look into is are leg bones connecting in a straight line on impact (no leaning internally/extern)...Have you ever had any knee injuries?

No knee injuries thankfully. I've been lucky there, and no ankle injuries in at least the last 8 years save for my recent injury, but that was really because the metatarsal fractured and tore the ligament.

My pain, 99.9% of the time, is the back of tibias. And I think it might be the soleus that's causing problems because when I squat, the backs of my tibias hurt like hell. Even when I "dog" squat, you know up on the balls of your feet, my tibias are screaming in pain. Secondly, all the times that I've had MRIs on my tibias to look for stress fractures, they always note that there is edema at the insertion point of the soleus, but then they never diagnose that as anything more. Maybe Steven could shed some light on the MRI reading, but when I ask the ortho about the soleus, they always tell me "don't worry about it, muscles heal on their own."