Skechers GOmeb Speed 5 Review

Skechers GOmeb Speed 5 Review

The GOmeb Speed 3 was a favorite shoe of mine.  I was somehow able to use that shoe for workouts as well as marathon distance runs through the mountain roads up toward Mt. Baldy.  The GOmeb Speed 3 2016 updated the upper and performed very well as a versatile distance racer.  The GOmeb Speed 4 kept the design a little more snug and firm, but to me they felt a little heavy and stiff.  The Speed 4 felt more like long distance racer confused with short distance racer and a true 5k-10k racer was missing.  The Speed 5 completely fills that gap as the Razor 2 (REVIEW) fills the long distance racer spot.  The Speed 5 has dropped a great deal of weight thanks to the FLIGHT GEN midsole and is now one of my favorite short distance racers.  Even though I have used it for long distance races (10 mile, 10k).  Why?  Let's talk.

Skechers GOmeb Razor 2 Review

Skechers GOmeb Razor 2 Review

The original GOmeb Razor (REVIEW) came to me when I needed a lightweight trainer.  It was a solid shoe that rivaled the Kinvara with a better fit and a more responsive feel.  I couldn't help feeling though that Skechers Performance was missing a solid long distance racer as the original Razor felt a little heavy for racing.  Along came the Razor 2 and that has completely changed.  I have used this shoe as my primary distance workout shoe and in my first marathon (that I found out I was running 9 hours prior).  My first marathon experience at CIM was to be the women's Sub 2:45 Olympic Trials qualifying pacer.  With a hard tempo on my legs the day before, I still managed to easily run 2:44:26 and pace several women under the standard.  I attribute a great deal of this to the Razor 2.  During the race they never felt like they bottomed out and felt protective yet responsive when I sprinted the last 100m.  So let's go into a little more detail on this distance racer.

Stats
Weight: 6.8 oz (men's size 9)
Drop: 4-6mm
Classification: Half/Full Marathon Racer, Lightweight Trainer

GOmeb Razor 2s at work in my first marathon and first time as a pacer.  

Upper/Fit

As with many Skechers Performance shoes, there is continued use of the GOknit upper.  This version is much smoother than previous and hugs the foot very well.  The previous version ran a bit wide, whereas this version runs a little more narrow than other Skechers Performance shoes due to the racing fit.  The upper stretches very well but definitely holds the foot snugly.  During the marathon, the upper disappeared on my feet and I had no hot spots or blisters.

The laces are well connected to the upper and really help dial the fit in.  Some people may have to relax them a bit while others will feel right at home cinching them down.

The upper is fairly soft and a bit unstructured (but better than previous).  This took some getting used to at first until the later versions firmed up the upper a little.  The densities of the upper change depending on where more support is needed.  As long as the laces are tied down well, my feet do not slide around.  Taking sharp corners is probably not the best in this shoe but this was somewhat corrected in a later version.  There is a little more of a heel counter in the posterior section of the shoe.  It is still very minor and a majority of people will not notice it.  For those that have sensitive feet to hard aspects of the upper, this is a great shoe to take a look at.

Sole/Ride

As with the other 2018 Skechers Performance shoes, the midsole has been updated with FLIGHT GEN.  Gone is the semi-firm ride that deadens after 150 miles.  Now is the mildly soft AND responsive sole that just seems to keep going.  FLIGHT GEN definitely has some rebound in it and this was the first faster shoe I tried with it (and I love it).  The sole is very protective for longer racing yet responds well even when I have used them for speed workouts.  I have used both my pairs for extended periods of time and have 185 miles on one pair.  Although the sole is wearing down, the worn pair still feel great and I have continued to use them (but will likely retire them before 250 miles as I chew through outsoles).  The previous version wore down far faster, so durability has improved on the outsole and the sole continues to maintain its integrity.

5GEN mark but the sole is FLIGHT GEN

The sole is very flexible thanks to the flex grooves and mild sole softness. The shoe moves very well through the forefoot and the toe-off is smooth.  I personally do not like a ton of toe-spring and prefer a more flexible forefoot to allow a natural transition during toe-off.  For those that need a little bit structure or toe-spring due to lacking mobility, others shoes may be better.  For those that dislike toe-spring, this shoe is perfect.  While there is a minor amount in the GOmeb Razor 2, it lets your foot roll naturally forward, which is something I really like.  To be fair I also spend a great deal of time working on appropriate foot mobility and I am young.  This may change in 40 years....

The somewhat unstructured upper and sole make it perfect for those that want a no nonsense racer.  For those that need some stability, orthotics actually fit well in the shoe and there will be a similar light stability shoe with a similar weight coming in 2019 (stay tuned).  Despite needing a little stability (which is why I like the GOrun Forza 3 so much), I did fine during the marathon and during all my longer workouts.  The sole maintained the responsive/soft feel throughout the 26.2 miles and felt good enough for me to sprint at the end.

Black pair has 185 miles, Yellow Pair has 110 miles.

The ounce weight drop compared to the previous version (7.7 oz to 6.8 oz) is very noticeable, especially when the pace picks up.  A great deal of this is from the midsole switch to FLIGHT GEN, which only further adds to the faster ride.  The GOmeb Razor 2 now feels like a racing shoe that should work well as a long or even mid distance racer for some and a very lightweight trainer for others.  It is definitely more of a racer than lightweight trainer although many will still get away with using it as the latter.  For those that are not used to lighter shoes, the Razor 2 may work as a 5k to 10k shoe if you are looking for a little bit more protection than the traditional ultra light 5 oz racers.

The heel drop is on the lower end at 4mm (ish).  However with the insole in, it feels more like a 6mm drop shoe.  This is splitting hairs, but for those that like that low drop (but not 0mm) this is a great level.  For others that need a bit more, a simple trick I often use is to cut the back off another pair of insoles and place them under the heel to increase the drop (I used to do this with Altra running shoes).

Thoughts as a DPT

I am at a point in my Orthopedic Residency where I have learned no nonsense is often best.  Taking a simple approach to things is often more effective and I have made the mistake of over complicating things in the past.  The GOmeb Razor 2 reminds me of why keeping things simple is often good.  The shoe fits well, the sole responds well and there are no extra unnecessary frills.  My one thought with a long distance racer is that I do wish there was some kind of plate to stabilize the sole a little more.  This is a request that has obviously evolved with the frequent use of plates in road racing shoes that has only become more popular with the Adios, Vaporfly, GOmeb Speed and many Japan only racing shoes.  I personally like them because they not only give a little more structure to the sole, but they (if used correctly) can facilitate some of the normal mechanics of the foot.

That being said, if they are done incorrectly (put in the wrong spot, too stiff, etc), there are some problems that can occur.  I have had several patients in the last few months come in with issues from the recent Nike Vaporfly craze.  While many people will not have this issue, the foot does need to move, particularly at the midfoot and toe joints.  If these plates are too stiff, some of the natural foot motion will be limited.  While I understand that the ultimate goal is to improve efficiency (hence 4%), there are still some areas that need to be allowed to move.

Image from www.familypodiatryofmd.com

The talocrural joint (ankle joint.  also called tibiotalar joint) is an obvious joint that needs to move to allow the ankle to dorsi and plantar flex throughout the gait cycle.  I have talked before about the MTP joints at the toes and how they need to be able to dorsiflex (extend) to allow the body to transition over them during toe-off.  A point I do not mention as often as I should is that the midfoot should definitely move.  This tends to be the "shock absorbing" set of joints where the foot attenuates a great deal of impact forces.  People tend to fixate on stabilizing this area as a portion (yes portion... not all) of pronation occurs there.  Pronation needs to occur for normal foot motion.  It is one of the many important ways the body absorbs shock.  If you pronate too much, that may be a problem.  However research is actually mixed on this and some studies even suggest that pronation is protective AGAINST injury.  This simply speaks to the fact that injury prediction is multi-faceted and may not be predictable from looking at a single joint or even body part.

So I would like to see a plate in the future GOmeb Razor to stabilize the sole and facilitate propulsion now that it is more of a racer, but that is a personal request.  As always, different shoes will work for different people, so you need to find what works for you.

Room for Improvement

As I just mentioned, I would like to see some kind of propulsive plate in this shoe simply because it is a racing shoe now.  I hope Skechers also includes their new FLIGHT GEN midsole material in the shoe, but I have heard rumor that the current sole is actually a mix (will have to confirm).  Especially since the new GOmeb Speed 5 is definitely a fast racing flat (review soon) that will work well for mile to 10k races (half marathon at most for me), the future Razor may do well with a little more structure to follow suit as a long distance racer.

Conclusion

Like all the shoes in the Skechers Performance 2018 line, the GOmeb Razor 2 has evolved.  It is now a fast, no nonsense distance racer that will work up to the marathon yet has the speed to handle shorter workouts.  Some may be able to use it as a very lightweight trainer but the 6.8 oz weight definitely lends to racing more.  The upper is very comfortable although runs a little narrower.  The sole is bouncy, flexible and will give you just enough protection over long miles.  As I said, I used this shoe at the last second for my first marathon and came away with no blisters and very happy feet/legs.  Excited to see what happens when I go after my first competitive marathon (not as a pacer) and these will likely be on my feet during that time (later in 2018).

Thanks for reading and don't forget to tack on!

As always, my views are my own.  My blog should not and does not serve as a replacement for seeking medical care.  If you are currently injured or concerned about an injury, please see your local running physical therapist.  If you are in the LA area, I am taking clients privately for running evaluations based on my Orthopedic Residency schedule. 

Dr. Matthew Klein, PT, DPT
Doctor of Physical Therapy
Casa Colina Orthopedic Resident
Kaiser SoCal Manual Therapy and Sport Fellow 2018

***Disclaimer: These shoes were provided free of charge in exchange for a review.  I put at least 75 miles on trainers and 25 miles on racing flats.  Currently my pairs of GOmeb Razor 2s have 185 and 112 miles on them.  A big thank you to Skechers Performance for including me in the development of such fantastic performance shoes.  The Skechers GOmeb Razor 2 will be available  January 2018.  I hope this and the rest of the Skechers Performance 2018 line convince local running stores to consider carry this brand.  

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Skechers GOrun Forza 3 Review

Skechers GOrun Forza 3 Review

I have always loved light stability performance shoes.  I find most moderate stability shoes to over correct me while purely neutral shoes eventually give me minor aches.  The light stability category is one I have always flirted with but usually there are not an extensive number of shoes in that fit in it.  Previously I liked the GoRun Forza 1 and 2 (REVIEW), but found the shoes to be a little heavy for my tastes.  The durability was fantastic but again the ride was a little heavy.  The Forza 3 is a completely different shoe.  Lighter, faster, new stability and more.  Let's talk, because this is my favorite shoe.

Skechers GOrun Ride 7 Review

Skechers GOrun Ride 7 Review

The GOrun Ride was my very first Skechers shoe long ago.  It was a simple shoe that fit well, but the materials at the time were not the quality I knew the shoe could be.  Fast forward many years to now when Skechers Performance is dropping some of the best shoes on the market.  I had a chance to test the GOrun Ride 7 and was blown away.  I did a review of the GOrun Ride 6 (REVIEW) which was a lightweight trainer that left a bit of confusion as to how it was that much different from the GOrun 5 (hint, the GOrun 5 is a much lighter and faster shoe).  For those looking for a solid daily trainer in the Skechers Performance line, the GOrun Ride 7 is supposed to fill that gap.  Does it?  Yes.  Let's talk.

Running Injury Prevention: Deep Hip External Rotators

Running Injury Prevention: Deep Hip External Rotators

Glute training is all the rage right now.  No matter what sport or medical discipline, that seems to be the answer to most things.  I can tell you that the Orthopedic Residency program I am part of is heavily influenced by the work of Dr. Chris Powers on gluteal function in knee and back rehab and performance.  Kaiser Southern California's Kaiser residency has been affectionately referred to by some fellow residents from other parts of the country as "the ass residency" (I am at Casa Colina for my clinical work but do my didactic work at Kaiser).  While yes the gluteal muscles are very important for single limb stability, power production and a variety of other things, one of the important things I have learned from my mentors at Casa Colina is to be careful trying to tie all issues back to single muscle groups.  The body is far more complicated than that and there are many areas dysfunction can come from.

An often overlooked but very important hip muscle group for stability are the deep external rotators.  These muscles are extremely important for stabilization and proper mobility of the hip and pelvis.  Those like Shirley Sahrmann often can be heard arguing for their importance over the glutes for stability and a source for a variety of musculoskeletal issues.  Again refer back to what I said in terms of looking at the larger picture instead of always blaming a single muscle.  However for the moment, let's take a deeper look at these often overlooked muscles.

Image from www.ptonthenet.com

ANATOMY

There are 6 deep lateral rotators of the hip: the piriformis, gemellus superior and inferior, obturatus externus and internus and quadratus femoris. All 6 of these muscles attach from various points on the pelvis to the superior aspects of the femur.

These muscles are innervated by the nerve roots of L4-S2 (for those that hinge heavily at those points, you'd be surprised what some stability there does for nerve function and improving neuromuscular activation of the external rotators.  That's a post for another day).  These are very similar to the nerve roots for the gluteal muscles (which may be important given the shared functions).

Image from CoreWalking

As I have discussed in previous posts, the sciatic nerve (a major nerve to the lower extremity) actually passes either next to or through the piriformis in some people.  Thus while it is important to keep these muscles strong, they must also be appropriately flexible.  A common site of sciatic nerve impingement is at the piriformis (piriformis syndrome).

FUNCTION/BIOMECHANICS

The deep external rotators of the hip are very important stabilizers.  They function to both externally rotate the hip (control femoral internal rotation) as well as controlling pelvic movement especially during the loading response and midstance phases of gait.  You can think of them similar to the rotator cuff of the shoulder.  They stabilize the joint so larger muscles (glute max) can work.  The piriformis is a mild exception to the role as an external rotator as it's moment arm changes as the hip is flexed and becomes an internal rotator at about 60-90 degrees (of hip flexion).

One side has good control, the other does not.   Can you tell which is my stronger side?

Upon foot contact, the deep external rotators along with the glute max resist the internal rotation of the femur to keep the knee in a neutral position.  As the body passes over the contact foot, the external rotators continue to control the normal internal rotation bias of the femur to keep the knee and lower extremity aligned and stable.  Furthermore, they stabilize the pelvis as it rotates forward on the stance leg.

Other muscles that contribute to external rotation include the glute maximus (especially the glute max), the gluteus medius and minimus (when the hip is not flexed), the psoas and sartorius.

Image from Body Works Physio

Given the many connections to various parts of the pelvis, the deep hip rotators also control stability and movement of the sacrum and pelvic floor.  The piriformis has a strong connection to the sacrum and can influence sacral torsion.  The obturator internus has a deep connection to the pelvic floor or levator ani through the arcuate tendon in the pelvic fascia.  So dysfunction in either area is a reason to look at the deep hip rotators.

EXERCISES

Sidelying External Rotation

This is one of the first exercises I introduce to my patients when they present with weakness here.  It is a surprisingly challenging exercise as you MUST keep the pelvis stable while you move the leg.  When this starts to get easy, let your leg drop off a table to work through full ROM from your max internal rotation (strengthen through the range).  Once these are more comfortable, then you can do this with the leg in a neutral position.  Externally rotating the leg at 90 degrees of hip flexion pulls out the influence of the piriformis, which can be good for those with piriformis syndrome or sciatic impingement at that site.

Clamshell

A fairly common exercise that I use for those with difficulty or pain from the above.  Although you will not isolate the deep rotators as much, this allows for the gluteus maximus to kick in more in those patients that are very weak.  Again, do NOT let the pelvis move!  This can (and should) be progressed to monster walks and other weight bearing exercises quickly to get to functional movement once mastered

Banded Rotation

Difficult to show with photos, the pull should be initiated from hip movement.  Holding the arms out straight as shown is more advanced.  Begin with holding them close to the chest.  I am rotating a little too much from my arms in the photo. 

Once the patient reaches decent activation of the hip external rotators, it is time to get back to functional loading.  Since the external rotators work a great deal during foot contact, doing banded rotations is a great way to emphasize them.  Make sure you rotate from the hips and NOT the spine or elsewhere.  Pull from the hips and also NOT the arms.   Other functional weight bearing exercises include monster walks, lateral band walks, single leg pivots and more.

CONCLUSION

So those are the deep hip external rotators.  Do not forget about them.  They really are the rotator cuff of the hip.  They are extremely important for controlling what happens at the knee, femur, hip, pelvis and sacrum as they influence all of these sites (and more).  So while they are individually small, they each make up a very important group.  Even the piriformis, which is often called a "problem muscle" needs to be strong AND supported by its fellow rotators.  Even those that claim the glutes are everything, I found that those who have difficulty with gluteal activation commonly have weakness in these muscles.  So if you are having glute trouble, you may need to look a little deeper.

Thanks for reading.

As always, my views are my own.  My blog should not and does not serve as a replacement for seeking professional medical care.  I have not evaluated you in person, am not aware of your injury history and personal biomechanics, thus am not responsible for any injury that you may incur from the performance of the above.  I have not prescribed any of the above exercises to you and thus again am not responsible for any injury that may occur from the performance of the above.  This blog is meant for educational purposes only.  If you are currently injured or concerned about an injury, please see your local physical therapist.  However, if you are in the LA area, I am currently taking clients for running evaluations. 

Dr. Matthew Klein, PT, DPT
Casa Colina Orthopedic Resident
Kaiser SoCal Manual Therapy and Sport Fellow 2018

References

Neumann, D. (2012).  Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation - Second Edition.  St. Louis, MI: Mosby Elsevier

Noakes, T. (2003). Lore of Running - Fourth Edition. Champaign, Il: Human Kinetics 

Sahrmann, S. (2002).  Diagnosis and Treatment of Movement Impairment Syndromes.  St. Louis Missouri: Mosby, Inc.

Perry, J. (1992). Gait Analysis: Normal and Pathological Function. Thorafare, NJ: SLACK Incorporated.

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Please feel free to reach out, comment and ask questions!

Adidas Adizero Tempo 9 Review

Adidas Adizero Tempo 9 Review

One of my favorite shoes to this day is the Adidas Tempo 5.  It was a lightweight stability shoe that fit like a racer but could be used for training.  I got a pair several years late on ebay after realizing what I missed out on (again due to the minimalist craze) and ran them into the ground (570 miles!  I do not suggest that...).  Knowing that I decided to try the Adidas Tempo 7 (REVIEW) and found them to be a very different shoe.  Much more narrow in the forefoot and not as firm.  I skipped the Tempo 8 as I heard the forefoot was even more narrow.  Then my curiosity got the better of me with version 9.  An Adidas Rep (who wished to remain unnamed) was nice enough to seed me a pair to see my thoughts.  So here are my thoughts.

Nike Zoom Speed Racer 6 Review

Nike Zoom Speed Racer 6 Review
***Update: The Nike Zoom Speed Racer 6 is now available in the USA at Running Warehouse***

I have a thing for Japanese racing flats.  I was an early reviewer in the US of the Nike Zoom Speed Rival series prior to them being brought over to the US.  I love(d) the Takumi series from Adidas (which per rumor may be discontinued) and have been fascinated by many of the Asics distance racers (of which I have yet to try any).  I have seen the Zoom Speed Racer series for some time but had not tried them, only having run in the Nike Lunarspider series (R6 REVIEW).  I have hesitated to purchase the Speed Racer series via Japan's version of Amazon, Global Rakuten due to the long wait times (getting through customs) and  high shipping fees.  When I found a pair of men's 9.5 on ebay, I decided to take the plunge to find out what this shoe was about.  My hope to was replace what I felt was a large step backwards for the Nike LT series (LT3 REVIEW).  Did the Speed Racer do it?  Yes, sort of....  (read on).

SPECS

Category: Racing Flat
Weight: 6.3 ounces (size 9)
Drop: 8-10mm (listed as 10, feels lower)

There is not a great deal of information available on this shoe as it is only available in Asia and Europe.  Even then the supplies seem to be limited.  I do not know if this shoe is being discontinued as it still shoes up on Nike Japan.   (***UPDATE: New info provided by Running Warehouse***)

UPPER/FIT

My first piece of advice is to purchase this shoe true to size.  I was hoping since the Lunarspider R6 fit a little long, that I could get away with a size 9.5 (I could not find a size 10).  The result is that I can handle a 9.5 for 3-4 miles running without socks (to reduce inner volume) but they are a little too tight right now for racing longer distances.  I have been using  these for my after work short treadmill runs prior to core and strength work where I am doing my Orthopedic Residency.  For those short miles they have been ok but definitely tight.  If you have them available in your size, I would stick to your normal size (I am normally size 10 in most shoes).

Besides that, the mesh around the forefoot is reminiscent of the Nike Streak LT 2 but a little softer and thicker.  There is a flexible toe guard up front that luckily hasn't irritated my toes too much.  There is flywire in the midfoot that does a decent job holding the foot onto the platform.  The flywire does do well despite the classic Nike Japan method of not having a final eyelet to lace lock the shoe.  Covering the flywire is a plastic mesh that appears very durable (NOTE: I have seen very little wear in general on these after 26 treadmill miles).  There is a heel counter in the shoe that is fairly posterior.  However the heel counter can be felt through the upper, especially without socks.  So those with sensitivity back there should be a little careful.  I have lost a little bit of skin there but not anything extreme.

There is decent room in the forefoot thanks to the forefoot mesh and the rest of the shoe fits similar to the Streak LT 1-2 (if not a little snugger but that could be due to the 0.5 size small for me).  The upper aspect of the heel does have an achilles split but it does come up fairly high.  I have had some abrasion on the back of my heel running sockless in these, so if you do get them, I highly suggest wearing socks for the achilles area (or taping the area which I have found to be one of the few good uses for KT tape).

What I found interesting was looking at the sockliner.  For those using custom orthotics, know that the sockliner is not removable.  As per many Japan racers, there is not much of an arch.  So for those sensitive to that, you may want to take a look (if this shoe is available to you).

SOLE/RIDE

The sole almost reminds me of the Streak LT series before version 3, but more structured.  There is a midfoot shank that feels like it extends into the forefoot (not sure on this).  There is a Air Zoom unit in the heel and I do not feel one in the forefoot.  The sole is a little firmer than the previous Streak LT series but is definitely more snappy.  The toe-off has a propulsive feel and the outsole rubber is definitely firmer, leading to a much more stable ride.  The nubs in the front have not fallen off yet and provide great traction (at least on treadmills).  The outsole rubber in the heel has next to no wear and makes me think this shoe will last for some time (at least until the nubs in the forefoot start coming off like the Takumi series).

There is a fairly similar amount of (if not slightly more) sole than the Streak LT 2.  The Zoom Speed Racer 6 does feel a little heavier than the LT 2 but again is more snappy and stable.  I would definitely choose this shoe for a majority of my races if I had the correct size due to the balance of propulsion with a stable ride.  The more stable feel may also come from the slightly wider sole and straighter last versus the LT 2.

The Zoom Speed Racer 6 is not a flexible shoe but does have a flex groove farther anterior.  If it actually works I do not know.  Personally I would have put that flex groove on the medial side to facilitate hallux extension but unfortunately I am not that deeply involved with footwear development yet.

Slightly wider midfoot of the Speed Racer 6 vs the Streak LT 2

In terms of use, I would still use this as a 5k-10k racer.  This shoe does respond very well to strides and speed work thanks to the snappy feel.  Although I have not taken them up to longer distances, personally the more stable ride would make me consider them even up to a half marathon (again if I had the right size).

THOUGHTS AS A DPT

I might have to eat my words on midfoot shanks as I have really enjoyed how much more stable the Speed Racer 6 feels with it.  I think this is a little different (and I could be wrong), but it feels like the shank extends into the forefoot given how stiff the forefoot also feels.  This is something I am missing from many current racing flats.  Many companies are keeping the shanks only in the midfoot, but I would like to see more extend it into the forefoot like the older Takumi series (prior to version 3), the older Adios series (prior to the Boost 3) and the recent Zoom Fly and Vaporfly.  The major reason for this is to that I want them to fully imitate the plantar fascia.

Image from Evolution Sports Physiotherapy

The plantar fascia is the natural carbon fiber plate of your foot.  It begins in the heel and extends all the way into the toes.  It is not an active contractile tissue but serves as a passive structure that transmits forces from your calves to assist with forward propulsion.  It works best when you have decent 1st MTP joint mobility (at least 60-90 degrees.  More like 70-90 for runners) as that helps tighten the plantar fascia correctly and creates something called the windlass mechanism.  This helps elevate the longitudinal arch and is one of the many ways to stabilize the foot during midstance to toe off (among other areas of gait depending on who you ask).  For those of you struggling with chronic irritation of this area, among many things, I find chronically tight, shortened or overused calf muscles to be a culprit.  Not always, but frequently given the force transmission relationship between the two, it is  a concept I remember frequently when treating in clinic (among many other things).  I will say that anecdotally I have found this relationship stronger in younger individuals and less so in the older population.

Given the structure of the plantarfascia and the origin and insertion, plates I think should extend into the forefoot.  This was done decently in the recent Zoom Fly from Nike (REVIEW) but needs to be further tweaked as it does seem to irritate some people's feet.  That may be due to a variety of other individual biomechanical reasons, but I think the closer shoes compliment the foot, the better.  

CONCLUSION

I really wish I had the guts to purchase this shoe when it had better availability so I could get the correct size.  The Speed Racer 6 is the shoe I always wanted the LT series to be.  A little more structure in the upper and sole to give a little more stable and responsive ride.  In the correct size, this would be my go to shoe for road racing, track workouts and probably shorter tempo runs.  The shank does give this shoe a highly responsive ride that feels fantastic when the pace picks up.  The upper fits well (although a little too short in my 0.5 size small version) and seems to hold the foot without being constrictive.  For those who have found the Streak LT 3 to be too firm and too little shoe now, I highly suggest looking at the Speed Racer 6 IF it is available to you.  I have next to no information on why they are now so hard to find.  I have the feeling they have been discontinued and hope someone with more information will update me on what is going on with this shoe.  Mostly because I want a size 10.  (***UPDATE again... these are now available on Running Warehouse in the US***)

Thanks for reading and don't forget to tack on!

As always, my views are my own.  My blog should not and does not serve as a replacement for seeking medical care.  If you are currently injured or concerned about an injury, please see your local running physical therapist.  If you are in the LA area, I am taking clients privately for running evaluations based on my Orthopedic Residency schedule. 

Dr. Matthew Klein, PT, DPT
Doctor of Physical Therapy
Casa Colina Orthopedic Resident

***Disclaimer: These shoes were a personal purchase and were bought on ebay.  This in no way changed or influenced the honesty of this review.  I put at least 50-75 miles on trainers and 25 miles on racing flats.  Currently my pair of Nike Zoom Speed Racer 6's have 26 miles on them all on treadmill at the moment.  

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Please feel free to reach out, comment and ask questions!

Midfoot Arch Support and the Posterior Tibialis

Running Injury Prevention: Midfoot Arch Support and the Posterior Tibialis

I have discussed midfoot posting and arch support many times on various shoe reviews.  I thought I would finally write a full post on it as I have received many questions about this in the last few weeks.  When it comes to support, much of the running shoe industry focuses on stabilization of the midfoot and sometimes the heel.  This is traditionally done with posting, or denser foam material meant to slow the inward roll (pronation) of the foot during loading response.  Some may use wedges, which generally holds the foot in a static position of eversion or inversion, but that is rare and usually only utilized in orthotics or add-ons.

Darker colored midsole of the NB 1500v1 is the midfoot posting.

Hoka One One Arahi Review

Hoka One One Arahi Review

Hoka has made some interesting changes in the last few years.  They have continued to evolve as a footwear company and are expanding to diversify their product.  The recent expansion of two stability models caught my eye and I decided to take the plunge trying the Arahi, the moderate stability version of the two (the Gaviota being the supposedly motion control or high stability version).  The way they decided to induce stability was most interesting given the J frame concept.  From my understanding, the J frame is meant to both cradle the heel as well as provide stability along almost the full length of the medial longitudinal arch.  An interesting concept with potential.  Does it work?  Well... to a degree.  Let's discuss the Hoka One One Arahi.

361 Spinject Review

361 Spinject Review

The original Brooks Launch was one of my favorite lightweight trainers.  The upper was a little stiff and some of the overlays were heavier than they needed to be, but the sole made the shoe the epitome of a do it all lightweight trainer.  Races, workouts, long runs.  All could be done.  Then the Launch went out of commission for a while (we all know) and when it returned... it was not the same shoe.  Suddenly it was softer, heavier, had a higher heel drop and shifted to being more of a trainer than the versatile lightweight trainer and marathon racer.    So I moved on.

Then came the 361 Spinject.  It was drastically different than anything I had seen from 361.  A full length QU!CKFOAM midsole, a knit upper, an 8mm drop, a little more heel bevel...  Yet with all the new things, it remains a simple but effective ride.  What do I mean by that?  Let's talk.

Running Injury Prevention: Hip Extensors and Back Pain

Running Injury Prevention: Hip Extensors and Back Pain

Low back pain is very common.  In the US alone, various sources have cited the incidence going up to 80 % (Seay, Emmerick, Hamill, 2011).  This does not exclude runners and athletes as back pain is one of the more common injuries I treat among the athletic population.  There is no overarching source of back pain as many experts will tell you.  It is usually unique in someway to the biomechanics of the individual.  Many of the patients I see with pain in this area generally have an imbalance between a few muscle groups.   One of the more commonly talked about imbalances is between the glutes and the lumbar muscles.  Glutes are the big fitness craze right now, so let's actually discuss the biomechanics on why you need to balance these two muscle groups out.

Image from www.aerialibrium.com

ANATOMY AND KINESIOLOGY

Per the photo above, the lumbar (low back) muscles and gluteal muscles have a common connection: the pelvis.  Specifically they both insert onto the posterior section of the pelvis and lumbosacral fascia.  They both strongly influence the pelvis depending on singular or coordinated contractions.  I am only going to discuss sagittal plane motion in this post as the pelvis, lumbar muscles and gluteal muscles are very complicated, affecting all planes of motion.  I will discuss the others in future posts.

The hip extensors not only extend the hip but also posteriorly tilt the pelvis.  The lumbar muscles, also commonly called the back extensors, both extend the trunk and anteriorly tilt the pelvis.  Given that both groups extend, they function as synergists to create lumbo-pelvic extension.  They have opposing actions when it comes to pelvic tilt.  Together when balanced together they stabilize the pelvis (along with the abdominals) in the sagittal plane and allow for a stable base for hip extension to occur and power you forward during the propulsive phase of running.

The pelvis tends function best when it is stabilized in a fairly neutral position (between anterior and posterior rotation.  However, most people tend to hang out in an anterior pelvic tilt for a couple reasons.  Some tend to overutilize their lumbar muscles to compensate and create hip extension in a world that sits too much and has tight (or commonly tight and weak) hip flexors.  Others use their lumbar muscles excessively for trunk stability, which also pulls the pelvis anteriorly as the trunk is held upright.  Others may have weak hip extensors and instead of using their hips to absorb the shock of landing instead have to use their back muscles as that is the next muscle group up the kinematic chain.  There are many other muscles that balance this out, including the abdominals also attempting to counteract the strong pull of the lumbar musculature into an anterior pelvic tilt.  One of the more important muscle groups are the hip extensors for the reasons I mentioned above.

Image from www.jordanhasay.com  Notice the lumbar extension with hip extension

From a shock absorption standpoint the hip extensors are very important in protecting the low back.  If the hip extensors are weak, the lumbar muscles have less force opposing them and the pelvis will tilt anteriorly.  As the pelvis tilts anteriorly, the low back will extend.  Rather than keeping the low back in a fairly neutral position (where it does best), you now have it extending considerably with every stride.  When lumbar spine goes into a great deal of extension, the facet joints (sides of the vertebrae) lock the joints and prevent any extra movement.  A lack of movement in joints means that instead of allowing some movement and muscular shock absorption, the joints and passive structures absorb more force.  This puts a great deal of pressure at the low back, which is compounded by possible weakness in the hip extensors.  This is not to say that lumbar extension is bad.  Rather a mild amount is normal given the typical mild lordosis of the lumbar spine.  An excessive amount of lumbar extension or flexion is not so great when being loaded heavily during repetitive activity (some exceptions do arise with various degenerative conditions of the spine).

Image from runnerclick.com

When the hip extensors are weak, not only do they not help balance the low back and pelvis, but now the shock from each footstrike no longer is absorbed as well at the hip.  Thus it will continue to travel into the low back where is must be dealt with (as mentioned earlier).  Some force attentuation at the low back is normal.  A great deal is not.  This is one of the many reasons (there are many more than this) why the most common points of osteoathritis in the spine are at L4-L5, L5-S1 (the lowest portion of the lumbar spine).  So is it a surprise that this could contribute to low back pain?

So you need to get your butt muscles and hip extensors working!  They not only create a great deal of the power during the propulsive phase of running that pushes you forward, that are also important for balancing out the powerful pull from your lumbar extensors!.

EXERCISES

Gluteal Isometrics (Butt Squeezes, Clam Isometrics)

Clamshells: 5-10 second holds for activation, repetitions for strength/endurance (low rep high weight for strength, high rep low weight for endurance).

A great way to start out if your butt is weak!  All you need to do is start by lying on your back, then squeeze your butt cheeks!!  It seems simple, but those with severe weakness will have a hard time with this!  The point of this exercise is to improve the brain's ability to access those muscles.  I have been taught two ways.  One is just lying on your back trying to squeeze your rear end.  The other is performing a clam with a band but holding at the top for 30-60 seconds.  Regardless of what you should do, the holds should be AT LEAST 5-10 seconds (up to 30 to 60 seconds) and you should feel your butt muscles and nothing else working.

Heel Bridge

 

Traditional bridge with toes help.  Helps with gluteal facilitation.  This can also be done in the hip thrust position for increased difficulty.

The Heel Bridge is a variation of the normal bridge that I have found helps patients with gluteal activation.  Perform a normal bridge, making sure to hinge from the hips and not the back (put your hands on your hips to help guide this motion).  Lift your toes up throughout the motion.  You will be surprised how much more your butt muscles turn on!

Chair of Death

The Chair of Death Exercise: To improve hip hinge and hip biased movement.

A favorite of mine that I picked up from Jay Dicharry (check out his book Anatomy for Runners).  This is a great exercise to teach people how to hinge from the hips correctly.  People will move from the places with greatest mobility.  Often times that is the low back.  Using a rod to help provide feedback on keeping the back neutral and trunk controlled will help teach people how to hinge from the hips.  This should not be a giant, fast, motion.  Initially these should be performed with great mindfulness about where you are trying to move from (the hips).  I typically have people do this for time rather than reps to keep them focused on what they are doing, not how many.

CONCLUSION:

I do not want to suggest that the lumbar extensors are not important.  There are plenty of people with weak or overstretched lumbar extensors (which I also see).  The case I am trying to make above is one of the many reasons why your butt muscles should be strong.  This however should be kept in perspective with the larger picture of muscle group function.  No one muscle group will can completely prevent injuries, make you a professional athlete or give you great power/endurance/strength.  One of the more important things I have learned in my orthopedic residency is that you need to look at everything and not just assume what is going on.  Low back pain can come from muscle imbalances, chronic postures, referred pain, poor movement patterns and far more.  The above is just one possibility for us to look at in the complex system of human movement and function.

Thanks for reading.

Editor's Note: Back Pain is very complicated and rarely comes from one source.  In the future I will also discuss the musculature affecting the sacrum, pelvic rotation in the transverse plane and more that CAN contribute to back pain during running.  

As always, my views are my own.  My blog should not and does not serve as a replacement for seeking professional medical care.  I have not evaluated you in person, am not aware of your injury history and personal biomechanics, thus am not responsible for any injury that you may incur from the performance of the above.  I have not prescribed any of the above exercises to you and thus again am not responsible for any injury that may occur from the performance of the above.  This blog is meant for educational purposes only.  If you are currently injured or concerned about an injury, please see your local physical therapist.  However, if you are in the LA area, I am currently taking clients for running evaluations. 

Dr. Matthew Klein, PT, DPT
Casa Colina Orthopedic Resident

References

Sahrmann, S. (2002).  Diagnosis and Treatment of Movement Impairment Syndromes.  St. Louis Missouri: Mosby, Inc.

Noakes, T. (2003). Lore of Running - Fourth Edition. Champaign, Il: Human Kinetics

Perry, J. (1992). Gait Analysis: Normal and Pathological Function. Thorafare, NJ: SLACK Incorporated.

Seay, J., Emmerik, R., Hamill J. (2011).  Influence of Low Back Pain Status on Pelvis-Trunk Coordination During Walking and Running.  Spine, 36(16): 1070-1079.  DOI: 10.1097/BRS.0b013e3182015f7c

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