1 00:00:08,880 --> 00:00:11,720 Hello everybody, and welcome to the Doctors Running podcast 2 00:00:11,720 --> 00:00:14,400 where we a group of doctors of physical therapy to discuss the 3 00:00:14,400 --> 00:00:16,560 art and science of running and the stuff that we put on our 4 00:00:16,560 --> 00:00:18,120 feet. Today at the round table, we 5 00:00:18,120 --> 00:00:20,160 have Doctor David Salas and I'll be hosting. 6 00:00:20,160 --> 00:00:23,680 I'm Nathan Brown and we are going to be discussing honestly, 7 00:00:23,680 --> 00:00:26,840 we have a full full round table full docket today. 8 00:00:26,840 --> 00:00:29,400 We're going to be talking all about injury prevention in our 9 00:00:29,400 --> 00:00:32,439 takes on on what we know about injury prevention and how we may 10 00:00:32,640 --> 00:00:35,200 go about it or recommend that people go about it themselves. 11 00:00:35,520 --> 00:00:38,880 Very complex topic. We're also going to do an A 12 00:00:38,880 --> 00:00:43,000 topic of injury recovery and management and we're going to be 13 00:00:43,000 --> 00:00:45,760 talking about injuries to the planner surface of the foot. 14 00:00:45,920 --> 00:00:47,360 This is something that we haven't done in a while. 15 00:00:47,360 --> 00:00:49,280 We've actually been talking about shoes a lot on this 16 00:00:49,280 --> 00:00:52,720 podcast, which we do, but this podcast for us is also this 17 00:00:52,720 --> 00:00:55,840 beautiful space for us to actually diverge away from the 18 00:00:55,840 --> 00:00:59,880 shoes and talk about the things that we do 98% of the time with 19 00:00:59,880 --> 00:01:03,160 our work, like our actual work and our jobs, which is 20 00:01:03,160 --> 00:01:06,400 rehabilitation, injury prevention, movement, recovery, 21 00:01:06,400 --> 00:01:09,040 all that kind of stuff. And then finally, we're going to 22 00:01:09,040 --> 00:01:10,680 round it out with talking about shoes. 23 00:01:10,680 --> 00:01:12,760 So we will hit shoes for those of you who are here for the 24 00:01:12,760 --> 00:01:14,160 shoes. And we're going to be talking 25 00:01:14,160 --> 00:01:18,280 about the brand new A6 Superblast 2, which just will be 26 00:01:18,280 --> 00:01:20,440 coming out. And we're going to compare it to 27 00:01:20,440 --> 00:01:23,600 the first version and just talk a little bit about our initial 28 00:01:23,600 --> 00:01:26,520 experiences that both of us have double digit runs in on this 29 00:01:26,520 --> 00:01:27,880 shoe. So we're going to be talking 30 00:01:27,880 --> 00:01:31,920 about that shoe a bit, but before we get to that, we 31 00:01:31,920 --> 00:01:34,280 actually have a little bit of announcement. 32 00:01:34,280 --> 00:01:39,560 For us as a podcast, we kind of value transparency. 33 00:01:39,560 --> 00:01:43,080 Every six months our media manager Bach pulls together what 34 00:01:43,080 --> 00:01:46,560 how doctors running is doing financially, what we do with 35 00:01:46,560 --> 00:01:48,880 that money, how we end up making that money. 36 00:01:48,880 --> 00:01:52,080 We want to be very upfront about that kind of stuff. 37 00:01:52,080 --> 00:01:55,160 And in the same way, we want to be pretty transparent about what 38 00:01:55,160 --> 00:01:59,360 we do with our podcast. And I think for us, it's been a 39 00:01:59,360 --> 00:02:02,120 pretty exciting season of growth for the podcast, which has given 40 00:02:02,120 --> 00:02:06,440 us opportunities to partner with companies to help the podcast 41 00:02:06,440 --> 00:02:09,759 continue to move forward without having to put a paywall in front 42 00:02:09,759 --> 00:02:15,240 of the podcast, excuse me. And so we are announcing what we 43 00:02:15,240 --> 00:02:19,480 are doing moving forward here for the rest of 2024. 44 00:02:20,160 --> 00:02:22,200 And it's a pretty neat partnership that we're going to 45 00:02:22,200 --> 00:02:25,080 be starting up. And, and the way that this came 46 00:02:25,080 --> 00:02:27,480 about before I even tell you who the partnership's with. 47 00:02:27,520 --> 00:02:29,400 And honestly, if you don't care about this stuff, you can 48 00:02:29,400 --> 00:02:33,160 probably skip forward like one to two, maybe even 3 minutes and 49 00:02:33,280 --> 00:02:34,400 then we'll jump into the episode. 50 00:02:34,400 --> 00:02:37,400 So feel free to skip forward. But what we did is we knew that 51 00:02:37,400 --> 00:02:40,040 we were at this point where the podcast, it's not huge, but it 52 00:02:40,040 --> 00:02:46,160 was big enough to be able to leverage some of that to benefit 53 00:02:46,160 --> 00:02:48,400 us as runners and the work that we're putting because it takes a 54 00:02:48,400 --> 00:02:50,920 lot of time. And so I reached out to every 55 00:02:50,920 --> 00:02:54,080 single member of the docs running team from our four PT 56 00:02:54,080 --> 00:02:58,600 contributors to our media manager and our audio engineer. 57 00:02:58,600 --> 00:03:01,800 And I asked, OK, what products have you actually spent your own 58 00:03:01,800 --> 00:03:03,560 money on? And what products would you 59 00:03:03,560 --> 00:03:05,960 actually back those two questions? 60 00:03:06,080 --> 00:03:10,320 And there was only one company that every single person put on 61 00:03:10,320 --> 00:03:12,840 the list and that was Scratch Labs. 62 00:03:13,080 --> 00:03:16,240 So they, if you don't know about Scratch Labs, Scratch Rabs, 63 00:03:16,520 --> 00:03:22,320 scratch Scratch Rabs, Scratch Labs, Scratch Rabs, Scratch Rabs 64 00:03:23,000 --> 00:03:27,160 Rab lab, if you don't know about Scratch labs, it's a hydration 65 00:03:27,160 --> 00:03:31,320 company, nutrition company and we are going to be partnering 66 00:03:31,320 --> 00:03:34,840 with them to help make this podcast move forward. 67 00:03:35,040 --> 00:03:37,880 They've been very generous and trying to figure out ways that 68 00:03:37,880 --> 00:03:41,800 they can both help educate the running community about 69 00:03:41,920 --> 00:03:44,640 hydration in general is fun meeting with their team because 70 00:03:45,640 --> 00:03:47,560 you know, maybe it's easy to say this from this end of it, but 71 00:03:47,560 --> 00:03:51,080 they don't they they care most about education and helping 72 00:03:51,080 --> 00:03:53,600 people achieve their goals and less about their product. 73 00:03:53,600 --> 00:03:55,680 They do believe in their product, but they believe more 74 00:03:55,680 --> 00:03:58,840 in helping people get the information and help that they 75 00:03:58,840 --> 00:04:00,440 need. So we're trying to figure out 76 00:04:00,440 --> 00:04:03,920 how can we help benefit the people who have been on this 77 00:04:03,920 --> 00:04:07,000 doctors running journey with us. The one way is that they're 78 00:04:07,000 --> 00:04:10,440 like, Hey, we can give you a discount code for them and then 79 00:04:10,440 --> 00:04:12,560 you can still get affiliate stuff from them. 80 00:04:12,560 --> 00:04:14,960 And we went back and we said we actually don't want any money 81 00:04:14,960 --> 00:04:18,720 from you from scratch. We would actually rather 82 00:04:19,839 --> 00:04:23,040 increase the amount that we could give away to the people 83 00:04:23,040 --> 00:04:25,880 who are following us. So they gave a bump to the 84 00:04:25,880 --> 00:04:28,320 discount code. So if you are a follower of this 85 00:04:28,320 --> 00:04:34,560 podcast, you can use the code Dor 24 and that will get you 25% 86 00:04:34,560 --> 00:04:36,680 off your first order from scratch labs. 87 00:04:36,800 --> 00:04:39,680 So it's a one time use code, but it would be a 25% off. 88 00:04:39,680 --> 00:04:43,760 So if you tend to like their product and or if you're 89 00:04:43,760 --> 00:04:46,080 interested in trying it, please go use that code. 90 00:04:46,080 --> 00:04:48,840 And we were just excited that they were willing to give you 91 00:04:48,840 --> 00:04:51,000 all a bump. And because we didn't really 92 00:04:51,000 --> 00:04:53,480 want any kickback from it 'cause we're pretty cautious about 93 00:04:53,480 --> 00:04:55,640 where our money sources come from because we don't want it to 94 00:04:55,880 --> 00:04:58,760 put in too much bias. But what we get as doctors of 95 00:04:58,760 --> 00:05:01,640 running is we get the fuel that we normally would have bought 96 00:05:01,640 --> 00:05:04,800 from them anyway. So it's a really kind of win win 97 00:05:04,800 --> 00:05:07,240 for us. We're excited to be working with 98 00:05:07,280 --> 00:05:12,000 them on kind of making this podcast move forward. 99 00:05:12,000 --> 00:05:15,680 So thanks for listening to my little diatribe on how we got to 100 00:05:15,680 --> 00:05:17,280 this point. But you're going to be hearing a 101 00:05:17,280 --> 00:05:20,080 lot more about Scratch from us and that This is why. 102 00:05:20,080 --> 00:05:21,600 So if you're like, why listen to Scratch? 103 00:05:21,600 --> 00:05:24,040 You got to come back to this episode to hear the story of how 104 00:05:24,040 --> 00:05:26,240 we started partnering with them. And we're going to be doing some 105 00:05:26,240 --> 00:05:29,720 stuff for them on their social and talking about injury 106 00:05:29,720 --> 00:05:31,160 prevention in the future as well. 107 00:05:31,160 --> 00:05:36,280 So pretty exciting partnership. And I know we've gotten the the 108 00:05:36,280 --> 00:05:38,440 product that again is our benefit here. 109 00:05:38,880 --> 00:05:42,120 And David, tell us, tell me about like one product that has 110 00:05:42,120 --> 00:05:45,000 been really beneficial for you so far, what you've liked. 111 00:05:45,800 --> 00:05:48,240 Yeah, honestly, across the entire line that they've 112 00:05:48,240 --> 00:05:50,880 actually sent us, I've used pretty much everything they've 113 00:05:50,880 --> 00:05:53,360 sent me, which is great. And I think it it's all doing 114 00:05:53,360 --> 00:05:54,520 really well. But I think one thing in 115 00:05:54,520 --> 00:05:58,080 particular you guys know, over the last year I kind of switched 116 00:05:58,080 --> 00:06:01,560 over to more of a fluid intake versus gels. 117 00:06:01,960 --> 00:06:06,120 And so finding things that work well, I know one of them I used 118 00:06:06,120 --> 00:06:07,920 this morning and it's really dirty. 119 00:06:07,920 --> 00:06:10,720 So you have these soft flask on your end over there. 120 00:06:10,720 --> 00:06:13,840 It's amazing. So soft flask there, 17 oz was 121 00:06:13,840 --> 00:06:16,520 like 500 milliliters. Is that what it is? 122 00:06:18,120 --> 00:06:19,520 Yeah. And so basically I take the 123 00:06:19,520 --> 00:06:24,520 Super high carb fuel from scratcher and this thing's got 124 00:06:24,520 --> 00:06:28,920 like 400 calories, like it's 100 grams of carbohydrates, but I'm 125 00:06:28,920 --> 00:06:32,960 able to get it down across an hour with like zero GI issues 126 00:06:32,960 --> 00:06:36,520 and keep going on my long run. And that way it can keep me 127 00:06:36,520 --> 00:06:38,520 field and I feel good. I'm not bonking. 128 00:06:38,840 --> 00:06:40,840 And I've used it a few Times Now because we've actually had the 129 00:06:40,840 --> 00:06:42,360 product, you know, a couple weeks. 130 00:06:42,800 --> 00:06:44,840 So it's been working really well for me. 131 00:06:44,840 --> 00:06:48,640 It mixes it's it's pretty fine. And so it it dissolves into the 132 00:06:48,640 --> 00:06:50,800 water super easily. There's not really any chunks. 133 00:06:51,120 --> 00:06:54,080 And then that soft flask as well, like there's a little like 134 00:06:54,080 --> 00:06:56,200 screw on it where it's like, it's great. 135 00:06:56,520 --> 00:06:58,800 I've never actually seen that on a soft flask before. 136 00:06:58,800 --> 00:07:04,160 I might just be a noob. But like, yeah, because you bite 137 00:07:04,160 --> 00:07:05,720 it and you can suck the water out of it. 138 00:07:05,720 --> 00:07:08,160 But there's also a little like valve on it that you can like 139 00:07:08,160 --> 00:07:11,040 screw it so that that way even if you accidentally had 140 00:07:11,040 --> 00:07:12,960 something put pressure on it, the water wouldn't come out 141 00:07:12,960 --> 00:07:16,440 unless you released it. So it works really well 142 00:07:16,440 --> 00:07:18,800 especially. And it has a little handheld 143 00:07:18,800 --> 00:07:21,600 part, too, so I can pull it out of my naked belt and then, like, 144 00:07:21,920 --> 00:07:26,080 strap it on my hand, run, you know, do whatever, drink it and 145 00:07:26,080 --> 00:07:28,160 then keep running. So it's been working really well 146 00:07:28,160 --> 00:07:28,560 for me. Yeah. 147 00:07:28,720 --> 00:07:31,280 That's awesome. So you'll be hearing from us 148 00:07:31,280 --> 00:07:34,160 more and more from scratch over time. 149 00:07:34,640 --> 00:07:37,880 They again, I, I just feel like I really appreciate their 150 00:07:37,880 --> 00:07:41,120 heartbeat and we just wanted to be completely forward and 151 00:07:41,120 --> 00:07:44,720 transparent with you all about how we came about this decision. 152 00:07:44,880 --> 00:07:47,560 We try to take this stuff pretty seriously knowing that people 153 00:07:47,760 --> 00:07:52,720 may be listening to us for unbiased advice on things and 154 00:07:52,840 --> 00:07:56,400 that's why we stay away from money partnerships with any shoe 155 00:07:56,400 --> 00:07:58,200 company. But this was a little bit 156 00:07:58,200 --> 00:08:01,560 outside of our expertise when it comes like we're not, we're not 157 00:08:01,560 --> 00:08:03,680 sports dietitians. We thought this would be a great 158 00:08:04,120 --> 00:08:06,920 partnership and really appreciate their story of how 159 00:08:06,920 --> 00:08:09,360 they were founded, which we may come back to in the future. 160 00:08:09,360 --> 00:08:12,440 So that is way more than enough time on that. 161 00:08:12,440 --> 00:08:16,240 But again, if you want 25% off an order from Scratch Labs, you 162 00:08:16,240 --> 00:08:20,720 can use the code Dor 24 and that will give you 25% off your first 163 00:08:20,720 --> 00:08:23,600 order. But let's move into our episode 164 00:08:23,600 --> 00:08:26,560 for the day where we are going to be talking 1st about run 165 00:08:26,560 --> 00:08:30,040 injury prevention. So David, I just want to open 166 00:08:30,040 --> 00:08:33,600 this up to you and just ask you, what are the keys that you use 167 00:08:33,600 --> 00:08:36,960 for yourself or that you've used with patients, even if they come 168 00:08:36,960 --> 00:08:38,520 in with an injury? When you think about secondary 169 00:08:38,520 --> 00:08:40,520 prevention, preventing from coming back, what are your key 170 00:08:40,520 --> 00:08:42,840 things that you talk about with people when it comes to 171 00:08:42,840 --> 00:08:46,880 preventing running injuries? Yeah, I think one thing to look 172 00:08:46,880 --> 00:08:49,440 at when we look at injuries specifically is to kind of get 173 00:08:49,440 --> 00:08:51,600 down to the basics. I think it's easy to over 174 00:08:51,600 --> 00:08:56,120 complicate things and be like, OK, try that, try this, do that, 175 00:08:56,120 --> 00:08:58,520 do this, you know, do that, have this nightly routine. 176 00:08:59,880 --> 00:09:02,880 I think I try to break it down. Let's look and see if there are 177 00:09:02,880 --> 00:09:05,080 any noticeable impairments at any given joint. 178 00:09:05,400 --> 00:09:07,680 So do you have good ankle range of motion? 179 00:09:07,680 --> 00:09:11,920 Do you have good toe range of motion to can your knee absorb 180 00:09:11,920 --> 00:09:15,160 look and your hips move well? You know, like those basic 181 00:09:15,160 --> 00:09:19,000 things kind of start there and then see where our strength is. 182 00:09:19,000 --> 00:09:22,800 And it sounds really simplistic, but it's just like make sure 183 00:09:22,800 --> 00:09:25,920 that those things are set first. Because if, if the machine's not 184 00:09:25,920 --> 00:09:29,080 working well, you're not going to be able to, to move smoothly. 185 00:09:29,560 --> 00:09:32,880 And if you like, let's just say, like runners are classic for 186 00:09:32,880 --> 00:09:35,080 having, you know, pretty tight ankles there and they don't have 187 00:09:35,080 --> 00:09:38,880 a lot of dorsiflexion. And if you can't pivot off of 188 00:09:38,880 --> 00:09:42,080 that ankle, you're going to do something else to get that range 189 00:09:42,080 --> 00:09:44,320 of motion and get forward. And a lot of times that might be 190 00:09:44,320 --> 00:09:47,040 a little bit of an extra swing at the hip or that might be, you 191 00:09:47,040 --> 00:09:49,200 know, a slight alteration in your movement. 192 00:09:49,200 --> 00:09:50,920 And so that loading pattern might change. 193 00:09:51,520 --> 00:09:55,520 And so before we can get into the nuances and all of the, you 194 00:09:55,520 --> 00:09:58,160 know, nitty gritty stuff, I think it's good to just kind of 195 00:09:58,160 --> 00:10:02,600 address the bases first and look at the foundational things and 196 00:10:02,600 --> 00:10:03,640 to just kind of keep an eye on it. 197 00:10:03,640 --> 00:10:05,240 Every once in a while. Our bodies change and they 198 00:10:05,240 --> 00:10:07,000 adapt. And every once in a while just 199 00:10:07,000 --> 00:10:09,200 kind of do a quick little screen and look at something and how 200 00:10:09,200 --> 00:10:11,600 you're feeling and, and to go from there. 201 00:10:11,600 --> 00:10:13,760 I mean, obviously there's like, you know, strength and all that 202 00:10:13,760 --> 00:10:15,880 other good stuff too, but. Cool. 203 00:10:16,040 --> 00:10:18,320 Yeah, yeah. I feel like running injuries are 204 00:10:18,320 --> 00:10:22,040 such a nuanced thing because I mean, we know the, the evidence 205 00:10:22,120 --> 00:10:25,400 for how many running injury happened there is huge, you 206 00:10:25,400 --> 00:10:28,520 know, somewhere up to even up to 80% of runners get some sort of 207 00:10:28,520 --> 00:10:31,560 injury throughout a year or some sort of pain at least that pops 208 00:10:31,560 --> 00:10:34,760 up during their their running. And I there's a really good 209 00:10:35,080 --> 00:10:37,760 conceptual framework study. I talked about this when I did 210 00:10:37,760 --> 00:10:41,040 my solo episode a while back on running injuries, but it just 211 00:10:41,040 --> 00:10:45,800 basically says that like when in the summary, when all the right 212 00:10:45,800 --> 00:10:50,000 circumstances come together, it leads to tissue overload and 213 00:10:50,000 --> 00:10:52,160 therefore you result in a running injury. 214 00:10:52,480 --> 00:10:55,520 But a lot of the things that can result in that right 215 00:10:55,520 --> 00:10:58,520 circumstance where all the things come together has to do 216 00:10:58,520 --> 00:11:01,760 with those basics. And it starts with as simple as 217 00:11:02,120 --> 00:11:07,880 your sleep, your nutrition, your stress levels, and just what is 218 00:11:07,880 --> 00:11:11,080 your current physical function or your physical status. 219 00:11:11,400 --> 00:11:15,400 And if your physical status is down because of high stress or 220 00:11:15,400 --> 00:11:18,240 if you have not been sleeping well or you just haven't been 221 00:11:18,240 --> 00:11:20,520 eating as well as you should. And when I say not eating as 222 00:11:20,520 --> 00:11:23,400 well, I really mean like not getting enough food in your body 223 00:11:23,480 --> 00:11:26,480 to handle the amount of stuff that you're burning and the work 224 00:11:26,480 --> 00:11:28,520 that's going on with the repairs that need to happen. 225 00:11:28,960 --> 00:11:31,280 That's when you're setting yourself up for that running 226 00:11:31,280 --> 00:11:33,160 injury. So I think prevention starts 227 00:11:33,160 --> 00:11:36,600 with a healthy lifestyle. And that really means getting a 228 00:11:36,600 --> 00:11:39,720 lot of sleep, managing the amount of stress that you're 229 00:11:39,720 --> 00:11:42,040 getting throughout your entire life and making sure that you're 230 00:11:42,040 --> 00:11:47,880 getting enough calories. But I think that the other thing 231 00:11:47,880 --> 00:11:51,560 that's been fun from a like PT lens that has come out in the 232 00:11:51,560 --> 00:11:55,800 last two years, I've read at least I've read two studies and 233 00:11:55,920 --> 00:11:58,560 you can't take one study and extrapolate and say now this is 234 00:11:58,560 --> 00:12:00,560 truth that has to be repeated and stuff. 235 00:12:00,560 --> 00:12:03,760 But there's been two studies about strength training that 236 00:12:03,760 --> 00:12:07,040 have shown benefits of that for decreasing the amount of 237 00:12:07,040 --> 00:12:10,000 incidence of injury in the people who are participating. 238 00:12:10,480 --> 00:12:14,400 And just really quickly, the first study basically said if 239 00:12:14,400 --> 00:12:19,160 you participated in this exercise routine, which took 20 240 00:12:19,160 --> 00:12:23,800 to 30 minutes two times a week for the, I think it was 12 to 16 241 00:12:23,800 --> 00:12:25,560 weeks that they were participating in it. 242 00:12:25,840 --> 00:12:29,280 Those people had significantly less injury risk, but only the 243 00:12:29,280 --> 00:12:31,960 people who are considered in high compliance, which means 244 00:12:32,160 --> 00:12:37,360 they completed at least 80%, I think, of the regiment routines, 245 00:12:37,360 --> 00:12:39,040 which means they couldn't have missed like more than two 246 00:12:39,040 --> 00:12:41,360 sessions. So what I take away from that 247 00:12:41,360 --> 00:12:44,200 study is that consistency is king when it comes to strength 248 00:12:44,200 --> 00:12:46,400 training. The other study that was done 249 00:12:46,400 --> 00:12:49,600 compared one routine that looked at that focused it's 250 00:12:49,600 --> 00:12:53,120 strengthening mainly on the hip musculature and the core 251 00:12:53,120 --> 00:12:56,400 musculature and then another program that focused on the 252 00:12:56,400 --> 00:13:00,720 lower leg and foot muscles, so like calf raises and stuff. 253 00:13:01,080 --> 00:13:04,960 And the only group that had a decreased injury rate compared 254 00:13:04,960 --> 00:13:07,840 to the control group was the one that did the proximal muscle 255 00:13:07,840 --> 00:13:10,280 exercises and core. But again, they were high 256 00:13:10,280 --> 00:13:14,240 compliance folks. So I think what's really cool is 257 00:13:14,240 --> 00:13:18,800 that if you are able to, if if you have your your bases filled 258 00:13:18,800 --> 00:13:21,160 where you are sleeping well and you're eating well and whatever, 259 00:13:21,160 --> 00:13:23,680 you're not overloading because you're not like going from zero 260 00:13:23,680 --> 00:13:24,920 to hero when it comes to your training. 261 00:13:24,920 --> 00:13:29,320 And if you're able to add on consistent strength training, I 262 00:13:29,320 --> 00:13:33,680 don't think it matters a whole heap lot what it is if you're 263 00:13:33,680 --> 00:13:36,800 doing something, because this stuff wasn't super complicated, 264 00:13:36,800 --> 00:13:39,200 the the studies and the protocols were easy. 265 00:13:39,400 --> 00:13:41,960 If you're doing something, you're setting yourself up for 266 00:13:41,960 --> 00:13:43,960 success when it comes to injury prevention. 267 00:13:44,240 --> 00:13:47,600 Because I also agree with David, when I work with runners in the 268 00:13:47,600 --> 00:13:50,840 lab that I work in now at our university, whether they're 269 00:13:50,840 --> 00:13:54,520 healthy or they're not healthy, we look at 4 main categories. 270 00:13:54,520 --> 00:13:57,920 We have a 3D analysis units, We do 3D running analysis. 271 00:13:58,080 --> 00:14:01,600 Then we do a full strength assessment from top to bottom. 272 00:14:01,880 --> 00:14:05,640 Then we do a mobility assessment top to bottom and then we do a 273 00:14:05,640 --> 00:14:08,200 functional movement assessment. So we look at those four 274 00:14:08,200 --> 00:14:12,120 categories and if they are lacking in mobility, we attack 275 00:14:12,120 --> 00:14:15,000 that honestly first because if you don't have the motion, 276 00:14:15,000 --> 00:14:17,240 doesn't matter how strong you are, you got to have the motion 277 00:14:17,240 --> 00:14:18,600 that you need. So tight. 278 00:14:18,720 --> 00:14:22,520 You mentioned tight ankles, super common for people not to 279 00:14:22,520 --> 00:14:25,240 have enough dorsiflexion, which is like bringing your toe up 280 00:14:25,240 --> 00:14:27,600 towards your shin. And so we'll work on the 281 00:14:27,600 --> 00:14:31,080 mobility stuff 1st and get the mobility back then if they have 282 00:14:31,080 --> 00:14:33,520 some major strength deficits that are correlating with their 283 00:14:33,520 --> 00:14:36,200 movement impairments, that may, you know, when I say impairment, 284 00:14:36,200 --> 00:14:38,320 I mean, if the movement is putting stress on a structure 285 00:14:38,320 --> 00:14:41,400 that's getting injured for them repeatedly, then we really 286 00:14:41,400 --> 00:14:44,120 hammer home on that strength and then we retrain the motion. 287 00:14:44,120 --> 00:14:48,680 So I'm, I'm 100% with you where it's like figure out if you have 288 00:14:48,680 --> 00:14:51,800 the right mobility. Do you have any tips for people 289 00:14:51,920 --> 00:14:54,880 on before they have to go see a professional? 290 00:14:54,880 --> 00:14:58,080 Are there any little things that you think that they could do at 291 00:14:58,080 --> 00:15:02,080 home to screen for, Hey, do I have enough mobility here? 292 00:15:02,080 --> 00:15:04,080 Do I have enough strength here or control here? 293 00:15:04,080 --> 00:15:05,560 What sort of things do you think about? 294 00:15:06,040 --> 00:15:08,480 Yeah, I think there's two easy ones that people can do. 295 00:15:09,680 --> 00:15:12,080 One just for generalized ankle mobility. 296 00:15:12,080 --> 00:15:15,480 You can kind of put your foot up against the wall, kind of bend, 297 00:15:15,480 --> 00:15:18,480 keeping your like your toes and your heel on the ground. 298 00:15:18,480 --> 00:15:21,280 Kind of just gently bend your knee forward and tap the wall 299 00:15:21,280 --> 00:15:23,840 with your knee. That's kind of like the very 300 00:15:23,840 --> 00:15:27,040 basic motion. Now take that foot and just move 301 00:15:27,040 --> 00:15:28,400 it a little bit away from the wall. 302 00:15:28,400 --> 00:15:30,840 I mean, it doesn't have to be an exact measurement, just a little 303 00:15:30,840 --> 00:15:34,440 bit off that wall and repeat it. And if you can get pretty close 304 00:15:34,440 --> 00:15:36,560 to that wall, you're probably pretty good on the ankle 305 00:15:36,560 --> 00:15:38,680 mobility. But you'll find on a lot of 306 00:15:38,680 --> 00:15:41,040 people, you go to do that and you get this pinch in the front 307 00:15:41,040 --> 00:15:43,040 of your ankle or you get this little pool in the Achilles and 308 00:15:43,040 --> 00:15:46,680 you're like, oh, I actually don't have that mobility, Right. 309 00:15:47,000 --> 00:15:49,520 And then obviously, like, you can tease things out from there, 310 00:15:49,520 --> 00:15:52,120 but that's kind of one place to kind of start in general. 311 00:15:52,440 --> 00:15:54,760 And then another big ones hit mobility. 312 00:15:54,760 --> 00:15:59,120 So yeah. Just a quick add on to that 111 313 00:15:59,120 --> 00:16:03,400 thing I'll tell people is a, this isn't perfect, but good 314 00:16:03,400 --> 00:16:06,920 rule of thumb is that bring your foot like a a hand width away 315 00:16:06,920 --> 00:16:09,600 from the wall. And that should be a pretty 316 00:16:09,600 --> 00:16:11,680 decent measurement of do you have enough? 317 00:16:12,160 --> 00:16:14,680 Because I think normative numbers are like 9 centimeters 318 00:16:14,680 --> 00:16:16,880 from the wall. And so but you don't have to 319 00:16:16,880 --> 00:16:18,320 measure that. But if you go a hands width away 320 00:16:18,320 --> 00:16:20,800 and you can keep your heel on the ground and touch your knee, 321 00:16:20,960 --> 00:16:23,560 you're in a pretty good spot. And if you're not, that's where 322 00:16:23,560 --> 00:16:25,680 you start to, like you said, start to pay attention to it. 323 00:16:25,720 --> 00:16:28,640 And it is that pinch in the front that'll that'll get you. 324 00:16:28,640 --> 00:16:30,800 Yeah, so. Yeah. 325 00:16:30,800 --> 00:16:34,080 So that that's a pretty quick one for hip, for ankle mobility. 326 00:16:34,320 --> 00:16:36,800 For hip mobility, I mean, there's the classic Thomas test 327 00:16:36,800 --> 00:16:39,080 you'll see a lot of people do. So you can lie on the side of a 328 00:16:39,080 --> 00:16:43,480 bed table platform and then you're on the edge of it, lying 329 00:16:43,480 --> 00:16:46,000 on your back and you're basically going to hug your knee 330 00:16:46,000 --> 00:16:48,960 and bring it towards your chest on the one that's on the inside 331 00:16:48,960 --> 00:16:50,560 of the bed. And the other leg is going to go 332 00:16:50,560 --> 00:16:54,160 off the edge of the table. And that leg should get pretty 333 00:16:54,160 --> 00:16:57,200 close to the basically flush with the table and then some. 334 00:16:57,960 --> 00:17:00,320 But you will see people where they don't even make it to the 335 00:17:00,320 --> 00:17:04,760 table at all and pretty tight hip flexors, you know, like 336 00:17:05,880 --> 00:17:07,240 pretty easy to point that one out. 337 00:17:07,240 --> 00:17:10,160 And obviously it's like, I wouldn't harp on it too much. 338 00:17:10,160 --> 00:17:12,800 It's just it's a data point. It's something, OK, we know we 339 00:17:12,800 --> 00:17:14,119 don't have great hip mobility there. 340 00:17:14,640 --> 00:17:15,960 That might not be the joint per SE. 341 00:17:15,960 --> 00:17:17,680 That could just be tight hip flexors. 342 00:17:17,680 --> 00:17:20,040 And so you can work on some rotations. 343 00:17:20,040 --> 00:17:22,720 You can do like little pretzel, like you could do pretty much 344 00:17:22,720 --> 00:17:26,160 anything, feel your body out and move around a little bit and see 345 00:17:26,160 --> 00:17:28,160 how it feels. Sometimes it almost is a little 346 00:17:28,160 --> 00:17:30,080 bit intuitive too. Like I think a lot of people are 347 00:17:30,080 --> 00:17:33,320 like, I just feel really stiff here all the time, like in this 348 00:17:33,320 --> 00:17:35,280 area. And it's like you might actually 349 00:17:35,280 --> 00:17:37,440 be stiff there in that area. Like if that's what you're 350 00:17:37,440 --> 00:17:41,480 feeling, I think there is some value in the intuition and and 351 00:17:41,480 --> 00:17:42,840 what you're feeling intrinsically. 352 00:17:44,560 --> 00:17:48,160 But yeah, again, these are all data points, you know, just 353 00:17:48,240 --> 00:17:53,760 taking a quick look at something and seeing whether or not if 354 00:17:53,760 --> 00:17:58,320 something's up, because hardly ever is an injury just one 355 00:17:58,360 --> 00:17:59,600 thing. Right. 356 00:18:01,040 --> 00:18:04,800 With that hip flexor limitation from that Thomas test, you're 357 00:18:04,800 --> 00:18:07,680 looking like David said, you're looking to see if your thigh is 358 00:18:07,680 --> 00:18:10,880 coming down past horizontal or kind of like even with the bed. 359 00:18:11,600 --> 00:18:14,880 And I don't know about you, but I feel like I found that 360 00:18:14,880 --> 00:18:18,040 stretching alone, like stretching your hip flexors when 361 00:18:18,040 --> 00:18:21,040 that's like a lunge stretch or, you know, even like a quad 362 00:18:21,040 --> 00:18:25,080 stretch, those help a little. But they only kind of go part 363 00:18:25,080 --> 00:18:27,600 way because sometimes the restriction that you get in 364 00:18:27,600 --> 00:18:30,400 those hip flexors is not just a true length deficit, but it's 365 00:18:30,400 --> 00:18:34,080 almost like a myostatic. Yeah, like your, your 366 00:18:34,080 --> 00:18:36,080 neuromuscular system just won't let go. 367 00:18:36,560 --> 00:18:40,600 And so like training, relaxation of that muscle is important too. 368 00:18:40,880 --> 00:18:43,960 So what I often have people do are some like resisted marching, 369 00:18:43,960 --> 00:18:46,160 like putting a banner on both feet and like marching for a 370 00:18:46,160 --> 00:18:47,960 while and then going into a stretch. 371 00:18:48,120 --> 00:18:52,080 So it's like both like straining that muscle and then stretching 372 00:18:52,080 --> 00:18:55,960 it together. I that's anecdotal, I guess, but 373 00:18:56,160 --> 00:18:58,280 I feel like I found that to be a little bit more effective for 374 00:18:58,280 --> 00:19:00,560 gaining that mobility than just pure stretching. 375 00:19:01,080 --> 00:19:02,800 But those are two really good ones. 376 00:19:03,480 --> 00:19:04,400 A couple, yeah. And. 377 00:19:04,400 --> 00:19:06,920 You see that all the time, like where you go and you prime the 378 00:19:06,920 --> 00:19:09,000 hip rotators or something and then go to a squat and all of a 379 00:19:09,000 --> 00:19:11,760 sudden the squat looks a lot better and it's like, Oh well, 380 00:19:11,760 --> 00:19:12,760 you prime. Yes, they're acting. 381 00:19:13,240 --> 00:19:13,760 Totally. It's. 382 00:19:15,200 --> 00:19:17,720 Yeah, 'cause there's a lot of nuances to these things, but 383 00:19:17,720 --> 00:19:20,000 yeah. A couple of the things that I 384 00:19:20,080 --> 00:19:24,160 have people do from the strength side of things that you could do 385 00:19:24,160 --> 00:19:27,040 at home is you could just do a single leg set to stand from 386 00:19:27,040 --> 00:19:30,480 like a standard kitchen chair. You should be able to do like at 387 00:19:30,480 --> 00:19:32,880 least ten of those from with a single leg. 388 00:19:33,320 --> 00:19:36,200 And if you can't, it doesn't mean you shouldn't run, but it 389 00:19:36,200 --> 00:19:39,280 you can be like, oh, maybe I should get like a little bit 390 00:19:39,280 --> 00:19:43,080 stronger because though that will require control from, you 391 00:19:43,080 --> 00:19:46,280 know, top to bottom control like to keep you balanced, but it 392 00:19:46,280 --> 00:19:48,600 also requires enough strength through your quads, hamstrings, 393 00:19:48,600 --> 00:19:51,240 glutes. So that's one that I like to 394 00:19:51,240 --> 00:19:54,040 have people do single legs sit to stand, try to get to 10 or 395 00:19:54,040 --> 00:19:55,760 so. Make sure you can do those. 396 00:19:56,200 --> 00:19:58,840 And then another one for strength that I would say is get 397 00:19:58,840 --> 00:20:02,640 a metronome app out or like pull it up on Google, put it to 60 398 00:20:02,640 --> 00:20:06,280 beats per minute and then try to do a calf raise for if it's like 399 00:20:06,280 --> 00:20:10,880 tick, tick, you're going up, down doing calf raise up. 400 00:20:11,560 --> 00:20:15,880 Down and try to get at least 25 of those where the the calf is 401 00:20:15,880 --> 00:20:18,640 huge for propulsion and running. You want to make sure you have 402 00:20:18,640 --> 00:20:21,480 strong calves or endurance calves, I guess you should say 403 00:20:22,480 --> 00:20:24,120 able to do a lot of work over time. 404 00:20:24,400 --> 00:20:27,400 And so if you can't do 25 to a metronome at 60 beats per minute 405 00:20:27,400 --> 00:20:32,480 on one leg and on each of them, that'd be another easy low 406 00:20:32,480 --> 00:20:34,120 hanging fruit to start to attack. 407 00:20:34,320 --> 00:20:38,840 Single legs at the stand, calf raises, ankle mobility, hip 408 00:20:38,840 --> 00:20:42,360 mobility, those are that again, that's low hanging fruit. 409 00:20:42,720 --> 00:20:44,640 It's a great start, great place to start. 410 00:20:44,640 --> 00:20:46,040 You can do a lot of that on your own. 411 00:20:46,400 --> 00:20:49,280 And then if you're like, you know what, I would love someone 412 00:20:49,280 --> 00:20:51,560 just tell me what to do. That's where you go find a 413 00:20:51,560 --> 00:20:55,600 running PT and and they can help you like just figure out what 414 00:20:55,600 --> 00:20:58,720 those things are if you're not like, if you're not self 415 00:20:58,720 --> 00:21:01,360 investigative and not kind of curious in that. 416 00:21:01,360 --> 00:21:05,000 So anything else that you wanted to add regarding injury 417 00:21:05,000 --> 00:21:07,680 prevention? I think we hit it pretty good. 418 00:21:07,680 --> 00:21:11,000 I mean, general Wellness, you know, building a better athlete 419 00:21:11,000 --> 00:21:14,200 and like, yeah, getting asleep, making sure you're eating 420 00:21:14,200 --> 00:21:15,880 enough, making sure you're drinking enough. 421 00:21:15,880 --> 00:21:18,880 I mean, honestly, like a lot of us are very dehydrated and that 422 00:21:18,880 --> 00:21:23,280 does change your chemistry. So like, just making sure you're 423 00:21:23,280 --> 00:21:25,320 doing those little things. They're not that hard. 424 00:21:25,320 --> 00:21:27,800 They might feel a little bit forced at first if you're not 425 00:21:27,800 --> 00:21:30,000 used to taking in that much fluids or you're not used to 426 00:21:30,000 --> 00:21:34,120 taking in that much food or calories, but a little bit of 427 00:21:34,120 --> 00:21:36,640 practice, just like anything and it can smooth things out and 428 00:21:36,640 --> 00:21:39,120 you'll probably feel better too. A lot of times you'll kind of 429 00:21:39,120 --> 00:21:42,400 notice this inherent feeling of almost like overtraining, being 430 00:21:42,400 --> 00:21:45,840 burnt out, not really like having much pizzazz to your 431 00:21:45,840 --> 00:21:48,440 running and, or even just life in general. 432 00:21:48,440 --> 00:21:51,200 And you're just like, OK, I should probably switch something 433 00:21:51,200 --> 00:21:52,880 up. And if you start noticing that 434 00:21:52,880 --> 00:21:56,080 as a pattern, that's when it's like, OK, I, I like, I, I need 435 00:21:56,080 --> 00:21:58,640 to do something, whether that's sleep more, eat more, whatever, 436 00:22:00,120 --> 00:22:02,880 or lower mileage, whatever, whatever the heck, you know, but 437 00:22:02,880 --> 00:22:04,720 it's the answer isn't always running. 438 00:22:05,000 --> 00:22:09,920 You know, sometimes it can fall into those other things or just 439 00:22:09,920 --> 00:22:11,240 get a new pair of shoes, right? That'll fix. 440 00:22:11,280 --> 00:22:17,080 Oh yeah, that's right. I forgot by the Nike Invincible 441 00:22:17,080 --> 00:22:20,480 or whatever was that the first shoe that said that that it 442 00:22:20,720 --> 00:22:21,800 reduced injury? Yeah, the. 443 00:22:21,800 --> 00:22:23,960 Injury prevention they got. They got in trouble for that 444 00:22:25,680 --> 00:22:29,960 anyway. Yeah, shoot, running shoes are 445 00:22:29,960 --> 00:22:32,840 not necessarily the way to go for injury prevention. 446 00:22:33,640 --> 00:22:36,160 We we have the one study that showed the rotation. 447 00:22:36,160 --> 00:22:39,200 Now, I mean, this wasn't even supposed to be talked about, but 448 00:22:39,280 --> 00:22:43,080 you know, they, there's the one study that showed that shoe 449 00:22:43,080 --> 00:22:46,080 rotation can decrease incidence of injury just because it 450 00:22:46,080 --> 00:22:47,840 changed the stress on the body quite a bit. 451 00:22:48,000 --> 00:22:50,360 That's been done one time. We would need more studies to 452 00:22:50,360 --> 00:22:52,680 like, really be 100% confident in that. 453 00:22:52,680 --> 00:22:56,560 But that would be where shoes would come into play if you if 454 00:22:56,560 --> 00:23:00,640 you did want to talk about it. Let's move forward though. 455 00:23:00,640 --> 00:23:03,920 Let's kind of go into our next meaty topic of the day. 456 00:23:03,960 --> 00:23:06,680 And this is something that we haven't done in a while, but we 457 00:23:06,680 --> 00:23:11,320 want to go into talking about injuries of the like planner 458 00:23:11,320 --> 00:23:13,720 surface or bottom surface of the foot. 459 00:23:13,720 --> 00:23:16,120 And so this would be like the the part of the foot that's 460 00:23:16,120 --> 00:23:19,200 touching the ground. What we want to do is first talk 461 00:23:19,200 --> 00:23:21,040 about the anatomy of this region. 462 00:23:21,040 --> 00:23:23,400 So buckle up for some anatomy conversations. 463 00:23:24,120 --> 00:23:26,480 And people have asked us, I'm going to say this on the front 464 00:23:26,480 --> 00:23:28,400 end. People have asked us to like add 465 00:23:28,400 --> 00:23:31,760 visuals and stuff. We just don't have enough time 466 00:23:31,760 --> 00:23:34,600 to Add all the visuals and like in posts and stuff like that. 467 00:23:34,600 --> 00:23:37,600 That would be so cool. We just don't have the capacity 468 00:23:37,600 --> 00:23:39,600 to pull that stuff off. So I'm really sorry. 469 00:23:39,600 --> 00:23:43,040 So you'll just have to go with with our descriptions of the 470 00:23:43,120 --> 00:23:45,800 anatomical structures. We'll talk about the anatomy and 471 00:23:45,800 --> 00:23:48,320 then flowing out of that anatomy, we'll start talking 472 00:23:48,320 --> 00:23:51,080 about what are potential different causes of injury. 473 00:23:51,080 --> 00:23:55,400 Because if you don't have the right 'cause the treatment could 474 00:23:55,400 --> 00:23:58,040 be totally wrong because you got to make sure that you're 475 00:23:58,040 --> 00:23:59,920 treating the right condition. So we'll talk about all the 476 00:23:59,920 --> 00:24:01,320 different things could that could be there. 477 00:24:01,480 --> 00:24:04,240 And then some general things again to try before you maybe 478 00:24:04,240 --> 00:24:06,520 need to go jump in and see somebody if you're starting to 479 00:24:06,520 --> 00:24:10,600 have pain in this region. So David, why don't you kind of 480 00:24:10,600 --> 00:24:14,120 start us off here, talk a little bit about some of the anatomy as 481 00:24:14,120 --> 00:24:17,400 much as you want that's at the bottom of the foot, yeah. 482 00:24:17,720 --> 00:24:22,680 I think we'll start at the ankle work our way down or I guess 483 00:24:22,680 --> 00:24:24,400 we'll start the shin and the fibula there. 484 00:24:24,880 --> 00:24:28,080 So you have the tibia, which is like the big kind of front part 485 00:24:28,080 --> 00:24:30,280 of your shin. It basically kind of forms a 486 00:24:30,280 --> 00:24:32,960 shelf for like your femur to sit on at the knee. 487 00:24:33,440 --> 00:24:35,040 And then it goes all the way down. 488 00:24:35,040 --> 00:24:37,640 And then it kind of makes this little like weird hooky looking 489 00:24:37,640 --> 00:24:40,600 thing at the bottom. And then your fibula is on the 490 00:24:40,600 --> 00:24:44,040 outside of the lower leg. And that also goes up pretty 491 00:24:44,040 --> 00:24:45,680 close to the knee there where that fibular head is. 492 00:24:45,680 --> 00:24:49,280 And it's, it's a skinny little guy and that goes down and then 493 00:24:49,280 --> 00:24:51,480 it thickens out a little bit more as it gets down to the 494 00:24:51,480 --> 00:24:53,920 bottom. And together they kind of form 495 00:24:53,920 --> 00:24:56,560 this like little arch kind of down at the bottom, like an 496 00:24:56,560 --> 00:25:01,040 inverted U there. And your talus is the bone 497 00:25:01,040 --> 00:25:03,120 that's basically on the underside of that. 498 00:25:03,120 --> 00:25:05,360 That kind of creates the ankle. A lot of people call it a 499 00:25:05,360 --> 00:25:07,760 mortise joint because it looks like that. 500 00:25:07,760 --> 00:25:10,480 So if you're watching this, I have like that inverted U, 501 00:25:10,520 --> 00:25:13,160 there's my fist. And that kind of creates the 502 00:25:13,160 --> 00:25:15,160 actual rolling part of the ankle there. 503 00:25:15,880 --> 00:25:17,680 And then that extends into your foot. 504 00:25:17,680 --> 00:25:21,080 And so if we kind of go 3D model there, you've got a bunch of 505 00:25:21,080 --> 00:25:24,360 different little bones in the mid foot there and then they 506 00:25:24,360 --> 00:25:26,840 extend over to your toes. Your toes go out forward, 507 00:25:26,920 --> 00:25:33,000 There's nothing past your toes. So and then in in that mid foot 508 00:25:33,000 --> 00:25:35,360 too, like some people call it the sub tailor joint, there's 509 00:25:35,360 --> 00:25:36,880 some pivoting going on there as well. 510 00:25:36,880 --> 00:25:38,760 So you have like your supination, your pronation. 511 00:25:39,160 --> 00:25:42,200 And then we can't forget about the calcaneus, the big heel bone 512 00:25:42,200 --> 00:25:45,000 that's on the bottom and that's kind of the big load bearing 513 00:25:45,000 --> 00:25:46,040 one. And you have a fat pad 514 00:25:46,040 --> 00:25:48,840 underneath that and does help with absorbing some of it. 515 00:25:48,840 --> 00:25:51,160 And there's a lot of muscle attachments and the planter 516 00:25:51,160 --> 00:25:53,600 fascia attachment. See that as well on the 517 00:25:53,600 --> 00:25:57,080 underside of that. So that's a pretty big like kind 518 00:25:57,080 --> 00:25:58,840 of hoofy looking part too of the bone. 519 00:25:58,840 --> 00:26:02,720 And so I don't I don't want to go like too into it there, but 520 00:26:02,720 --> 00:26:04,200 like that's kind of the gist of it. 521 00:26:05,360 --> 00:26:07,760 So the rolling parts going to be the talus there and then 522 00:26:07,760 --> 00:26:09,120 underneath that's that calcaneus. 523 00:26:09,120 --> 00:26:12,880 And that's where like all those big muscle insertions are. 524 00:26:13,480 --> 00:26:16,240 And so when you look at your gastrocnemius, your soleus, your 525 00:26:16,240 --> 00:26:18,240 plantarius, like everything kind of goes and blends into that 526 00:26:18,240 --> 00:26:20,240 Achilles tendon. Achilles tendon goes down to the 527 00:26:20,240 --> 00:26:22,480 backside of that calcaneus, attaches there. 528 00:26:22,800 --> 00:26:25,840 Then it kind of almost blends in on the bottom of that heel. 529 00:26:25,840 --> 00:26:28,000 And then you get this kind of like little hooky part there. 530 00:26:28,000 --> 00:26:29,760 And then that's where that plantar fascia is. 531 00:26:30,200 --> 00:26:32,840 And that inserts there and then goes basically to the base of 532 00:26:32,840 --> 00:26:34,360 your metatarsals there on your toes. 533 00:26:34,720 --> 00:26:39,200 So then I do want to say the plantar fascia in and of itself 534 00:26:39,200 --> 00:26:42,600 is a passive structure. There are things that can affect 535 00:26:42,600 --> 00:26:46,400 tension on it, but it itself is not contractile, meaning that 536 00:26:46,520 --> 00:26:49,240 you can't activate the plantar fascia, you know what I mean? 537 00:26:49,280 --> 00:26:51,520 You can't move it. So you have a lot of small 538 00:26:51,520 --> 00:26:53,000 muscles on the inside of the foot. 539 00:26:53,000 --> 00:26:55,280 You do have some muscles that act kind of like stirrups in 540 00:26:55,280 --> 00:26:58,520 your lower leg, both on the inside and on the outside, being 541 00:26:58,520 --> 00:27:01,800 your tibialis posterior, your Peyronius longus, And they kind 542 00:27:01,800 --> 00:27:03,600 of keep your ankle from doing funny things. 543 00:27:03,600 --> 00:27:05,760 And so you just got a lot of things that kind of blend into 544 00:27:05,760 --> 00:27:10,040 that ankle and that foot and kind of just help control motion 545 00:27:10,040 --> 00:27:11,560 and make sure everything works well. 546 00:27:12,040 --> 00:27:16,360 And I, I also want to say with the sub tailor joint there with 547 00:27:16,360 --> 00:27:19,640 pronation, supination pronation. We've already talked about this 548 00:27:19,640 --> 00:27:22,560 many times before, but the word has kind of gotten demonized. 549 00:27:23,000 --> 00:27:26,280 But it, it shouldn't, it's a form of shock absorption. 550 00:27:26,280 --> 00:27:28,640 You know, and I, and I know I've said this before, but you know, 551 00:27:28,640 --> 00:27:31,600 pronation in itself is not the enemy uncontrolled pronationist. 552 00:27:32,080 --> 00:27:34,440 And if you have no control over your leg and you're just 553 00:27:34,440 --> 00:27:36,440 crashing down on passive structures, things are going to 554 00:27:36,440 --> 00:27:38,440 get upset. You know, like, that's just like 555 00:27:38,440 --> 00:27:40,880 they're just getting banged on. You know, you close the door on 556 00:27:40,880 --> 00:27:42,800 your thumb over and over again, it's going to keep hurting. 557 00:27:43,400 --> 00:27:48,080 So it's. Yeah, I guess I don't need to 558 00:27:48,080 --> 00:27:50,080 elaborate on that anymore. OK. 559 00:27:50,440 --> 00:27:51,840 Clear. As clear as Dino. 560 00:27:53,360 --> 00:27:55,760 But yeah, and then also that you have your toes and then you have 561 00:27:55,760 --> 00:27:57,920 your big toe and your 4 little ones and your big toe. 562 00:27:57,920 --> 00:28:00,400 It's actually pretty important as well because when that big 563 00:28:00,400 --> 00:28:02,920 toe goes up into extension, which you do need to do when 564 00:28:02,920 --> 00:28:06,040 you're running and getting up over your foot, that does create 565 00:28:06,040 --> 00:28:08,000 a little bit of a witness mechanism, kind of stiffens up 566 00:28:08,000 --> 00:28:12,680 the underside of the foot, gives you a stiff lever to lever off 567 00:28:12,680 --> 00:28:17,320 of and push off and run. So all that to say that there is 568 00:28:17,320 --> 00:28:19,240 nothing down there and that none of this is important. 569 00:28:20,560 --> 00:28:22,600 That's great. No, because I, I think what's 570 00:28:22,600 --> 00:28:24,880 important is you kind of are like there are, there's a ton of 571 00:28:24,880 --> 00:28:27,280 Bony structures. You have the ankle joint, you 572 00:28:27,280 --> 00:28:31,040 have the subtalar joint and then all of the joints between. 573 00:28:31,280 --> 00:28:34,080 So you mentioned calcaneus talus, then you have 3 574 00:28:34,080 --> 00:28:36,480 cuneiforms, you have the navicular, you have the cuboid, 575 00:28:36,640 --> 00:28:39,400 you have all of these bones in the middle part of the foot. 576 00:28:39,400 --> 00:28:41,800 And then you have the longer bones, the foot and then the 577 00:28:41,800 --> 00:28:45,200 phalanx and the toes. So you have all these things and 578 00:28:45,200 --> 00:28:50,960 there are both muscles that control the foot and ankle that 579 00:28:50,960 --> 00:28:54,200 are originating near that tibia and fibula that you mentioned. 580 00:28:54,200 --> 00:28:56,680 And then there's also muscles that just start and end in the 581 00:28:56,680 --> 00:28:58,320 foot. They call those intrinsic foot 582 00:28:58,320 --> 00:29:00,360 muscles. And something that I remember 583 00:29:00,360 --> 00:29:04,280 learning when I was in anatomy for PT school is having to go 584 00:29:04,280 --> 00:29:08,000 through and do the dissection of the four layers of muscle of the 585 00:29:08,000 --> 00:29:10,200 foot. And there's like, that's how 586 00:29:10,200 --> 00:29:12,640 much is going on down in your foot, like, and you look at it, 587 00:29:12,640 --> 00:29:13,520 you're like. What the heck? 588 00:29:13,520 --> 00:29:15,400 Like that thing is layered and there's like, there's not that 589 00:29:15,400 --> 00:29:17,160 much space down there. And it's like, right, There 590 00:29:17,160 --> 00:29:19,400 isn't that much space down there, but it's so intricate. 591 00:29:19,400 --> 00:29:23,120 Going on and then like some of these muscles that you have that 592 00:29:23,120 --> 00:29:26,240 are outside, like the tibialis posterior that goes and attaches 593 00:29:26,240 --> 00:29:29,480 right into the navicular, which is on the arch of the foot. 594 00:29:29,520 --> 00:29:32,880 Then you also have flexor hallis longus that's coming down on the 595 00:29:32,880 --> 00:29:35,960 inside of the ankle and goes all the way to the first big toe, 596 00:29:36,080 --> 00:29:38,440 which means it runs right along the arch of the foot. 597 00:29:39,080 --> 00:29:42,720 The point being in talking about our anatomy down there is that 598 00:29:42,720 --> 00:29:45,960 there are so many different structures that exist, which 599 00:29:45,960 --> 00:29:49,640 means that if we are talking about pain generated from a 600 00:29:49,640 --> 00:29:51,760 specific structure, there's a lot of different structures that 601 00:29:51,760 --> 00:29:53,360 could end up causing your soreness. 602 00:29:53,560 --> 00:29:55,640 I think that when people get pain on the bottom of their 603 00:29:55,640 --> 00:29:58,520 foot, they're like, Ding, I have plantar fasciitis and then 604 00:29:58,520 --> 00:30:02,120 they're like, Google how to treat plantar fasciitis. 605 00:30:02,120 --> 00:30:08,240 And then they start doing like rolling of a ice water bottle or 606 00:30:08,240 --> 00:30:10,880 whatever, which isn't necessarily a bad thing. 607 00:30:10,880 --> 00:30:12,880 That's not what I'm saying. But I'm, I'm just saying there's 608 00:30:12,880 --> 00:30:17,000 a lot more going on than just the plantar fascia, which is 609 00:30:17,000 --> 00:30:19,560 David said, is a passive structure that can get stress 610 00:30:19,560 --> 00:30:20,840 and strain through different things. 611 00:30:21,520 --> 00:30:23,600 The other thing that we haven't talked about anatomically is 612 00:30:23,600 --> 00:30:26,520 that there are a number of nerves that come down into the 613 00:30:26,520 --> 00:30:28,560 foot. The nerves are important because 614 00:30:28,560 --> 00:30:31,120 they help supply sensation. They also help these small 615 00:30:31,120 --> 00:30:35,960 muscles in the foot contract and they provide different reflexes 616 00:30:35,960 --> 00:30:39,520 down in the foot as well. Some of the major nerves that 617 00:30:39,520 --> 00:30:43,080 supply that medial side of the foot in particular, since we're 618 00:30:43,080 --> 00:30:46,200 going to be talking about that plantar surface, the tibial 619 00:30:46,200 --> 00:30:48,760 nerve goes down and then splits into the medial and lateral 620 00:30:48,760 --> 00:30:50,640 plantar nerves. Those are the ones that are 621 00:30:50,640 --> 00:30:54,800 going to be supplying kind of the sensation in the area of the 622 00:30:55,160 --> 00:30:59,000 the foot there. But nerves run all the way up to 623 00:30:59,000 --> 00:31:02,360 our spine. And so if you have a nerve that 624 00:31:02,360 --> 00:31:05,960 is in your foot, that means at one point it was going on into a 625 00:31:05,960 --> 00:31:09,360 nerve that attaches into your spinal cord, which we're going 626 00:31:09,360 --> 00:31:11,600 to talk about why that's important when we talk about 627 00:31:11,600 --> 00:31:15,040 this next thing, which is different types of conditions 628 00:31:15,040 --> 00:31:19,880 that we see that lead to planner foot or kind of planner surface 629 00:31:19,880 --> 00:31:22,560 of the foot pain. So let's kind of move there. 630 00:31:22,760 --> 00:31:26,360 We'll put the anatomy behind us. If you haven't ever looked up 631 00:31:26,440 --> 00:31:29,000 anatomy of the foot, just go Google the four layers of 632 00:31:29,000 --> 00:31:32,520 muscles of the foot and that'll give you some visualization or 633 00:31:32,520 --> 00:31:33,960 like look up all the bones of the foot. 634 00:31:33,960 --> 00:31:35,480 It's fun to look at. It's really cool. 635 00:31:36,120 --> 00:31:39,240 Maybe that's why we became PTS because we think it's cool and 636 00:31:39,240 --> 00:31:40,880 other people are like, just tell me what to do. 637 00:31:41,240 --> 00:31:44,480 Anyway, let's talk next about different types of conditions. 638 00:31:44,480 --> 00:31:48,520 So David, what what sort of conditions have you seen most 639 00:31:48,520 --> 00:31:53,080 commonly when you've evaluated the foot and which ones get 640 00:31:53,080 --> 00:31:56,320 missed sometimes that you maybe they've seen other PTS or other 641 00:31:56,320 --> 00:31:58,640 providers and they get sent to you and they say plantar 642 00:31:58,640 --> 00:32:01,600 fasciitis and you've been like, actually we got to go a 643 00:32:01,600 --> 00:32:04,200 different direction. What would you say to that? 644 00:32:04,840 --> 00:32:06,560 Yeah. Well, I mean, like the big one 645 00:32:06,560 --> 00:32:09,000 kind of being the plantar fasciitis label, right? 646 00:32:09,000 --> 00:32:12,080 Like that is kind of the big zinger there that are the 647 00:32:12,080 --> 00:32:14,920 Achilles tendinopathy, Achilles tendonitis. 648 00:32:16,720 --> 00:32:21,560 But I think a lot of people do have underlying like ankle like 649 00:32:22,160 --> 00:32:24,600 tails, like impingement that they aren't aware of. 650 00:32:25,000 --> 00:32:26,440 You know, I wasn't even aware of it. 651 00:32:26,440 --> 00:32:29,520 Like I had some footsteps recently and I kind of did a 652 00:32:29,520 --> 00:32:31,640 deep dive on myself and I was like, holy crap. 653 00:32:31,640 --> 00:32:34,160 Like my left ankle does not move as well as my right. 654 00:32:34,640 --> 00:32:37,240 And it was like noticeable. And it's like how like I'm APT, 655 00:32:37,240 --> 00:32:39,120 like how how have I not caught this? 656 00:32:39,400 --> 00:32:42,680 Like at some point or other now I started working on it, things 657 00:32:42,680 --> 00:32:46,200 were getting better, you know, but just things like that, like, 658 00:32:46,200 --> 00:32:48,480 and who knows if it's a chicken or the egg, maybe there was some 659 00:32:48,480 --> 00:32:50,840 pain and then started avoiding it, didn't go through a deeper 660 00:32:50,840 --> 00:32:52,960 range of motion. Joint started stiffening up a 661 00:32:52,960 --> 00:32:54,360 little bit. I don't know. 662 00:32:54,680 --> 00:32:57,600 But, you know, but you could look at those quick screens. 663 00:32:59,680 --> 00:33:01,960 But yeah, also you have metatarsalgia as well. 664 00:33:01,960 --> 00:33:04,680 Like when you have the metatarsals, like the actual toe 665 00:33:04,680 --> 00:33:06,120 part, they're having to move and extend. 666 00:33:06,120 --> 00:33:08,480 You might get some pain there. You have satsomoditis underneath 667 00:33:08,480 --> 00:33:10,640 there, sometimes in between the little bones there. 668 00:33:11,960 --> 00:33:13,760 There's a lot of different things that can cause it. 669 00:33:13,760 --> 00:33:16,280 And then also differential diagnosis for any kind of 670 00:33:16,280 --> 00:33:18,440 neurologic issues, kind of like you alluded to. 671 00:33:18,920 --> 00:33:22,160 And sometimes it's like, oh, it hurts when I extend my leg out 672 00:33:22,160 --> 00:33:25,120 or like there's just certain odd positions about things. 673 00:33:25,120 --> 00:33:27,240 And it kind of starts making you ask more questions where it's 674 00:33:27,240 --> 00:33:30,920 like, so it's not on impact, it's not on XYZ. 675 00:33:30,920 --> 00:33:33,600 It's like something's just off here, you know? 676 00:33:34,120 --> 00:33:36,600 And then it's always good to ask, are you having any numbness 677 00:33:36,600 --> 00:33:38,480 or tingling? Are you having like pulsing 678 00:33:38,480 --> 00:33:41,040 changes in temperature, like just weird sensations in the 679 00:33:41,040 --> 00:33:44,520 foot or in the leg anywhere, you know, and whether or not there's 680 00:33:44,520 --> 00:33:46,760 any other past medical history Because like, let's say if 681 00:33:46,760 --> 00:33:48,560 someone has a history of diabetes, they could have 682 00:33:48,560 --> 00:33:51,240 peripheral neuropathy. And chances are they probably 683 00:33:51,240 --> 00:33:52,760 are aware of it if they're in that group. 684 00:33:52,760 --> 00:33:56,040 But there's all kinds of things that can affect sensation and 685 00:33:56,040 --> 00:33:59,600 what you're feeling down there. But one big one is having, you 686 00:33:59,600 --> 00:34:02,400 know, things coming from the lumbar spine there and whether 687 00:34:02,400 --> 00:34:04,600 or not maybe there's a small disc bulge that's been there for 688 00:34:04,600 --> 00:34:08,400 a while that don't know about. And maybe it gets a little bit 689 00:34:08,400 --> 00:34:10,800 irritated and things going to get strung up and that, you 690 00:34:10,800 --> 00:34:13,159 know, the neurologic structures aren't very happy. 691 00:34:14,280 --> 00:34:16,960 And I, I've actually been there before where you go and you kind 692 00:34:16,960 --> 00:34:19,719 of do some nerve glides. And actually it was kind of 693 00:34:19,719 --> 00:34:23,199 funny because I did it one time as a educational piece in the 694 00:34:23,199 --> 00:34:26,520 clinic for an aide. And then I'm doing it and all of 695 00:34:26,520 --> 00:34:29,360 a sudden, like I could feel like I was doing like some basic 696 00:34:29,360 --> 00:34:34,120 dynamic calf stretching and some like some sciatic nerve gliding 697 00:34:34,120 --> 00:34:36,159 and then some low back stuff to kind of show them. 698 00:34:36,400 --> 00:34:39,239 And then I was like, oh, wait, my leg actually feels a lot 699 00:34:39,239 --> 00:34:44,320 better. Like this is a couple of years 700 00:34:44,320 --> 00:34:46,239 ago. And then I was like, Oh, I guess 701 00:34:46,280 --> 00:34:49,080 I got that one and same thing. So I mean, we're human, you 702 00:34:49,080 --> 00:34:50,920 know, and I'm and I'm evaluating people all day. 703 00:34:50,920 --> 00:34:54,760 So like, I'm not always evaluating myself, you know, and 704 00:34:55,880 --> 00:34:59,160 so I think we're all guilty of that to some degree, but there's 705 00:34:59,160 --> 00:35:00,840 just a lot of different things that can affect it. 706 00:35:00,840 --> 00:35:02,920 And let's say you do like a hamstring stretch or something 707 00:35:02,920 --> 00:35:04,960 and then your foot feels better. It's like, OK, that might 708 00:35:04,960 --> 00:35:08,920 actually have some neurologic, you know, involvement or passive 709 00:35:08,920 --> 00:35:11,920 structures or fascial, you know, neurofascial involvement as 710 00:35:11,920 --> 00:35:13,480 well. So and you've got a lot of 711 00:35:13,480 --> 00:35:15,760 different nerve endings and all kinds of things that can change 712 00:35:15,760 --> 00:35:19,520 how you move. And yeah, I, I think there's 713 00:35:19,520 --> 00:35:21,760 just a lot of different differential diagnosis that can 714 00:35:21,760 --> 00:35:25,160 go into the foot and the ankle. I do think it's easy to get 715 00:35:25,160 --> 00:35:26,840 bogged down in the details too, though. 716 00:35:26,840 --> 00:35:30,640 And I do think it is good to kind of revisit the conversation 717 00:35:30,640 --> 00:35:32,760 of like, OK, like what are the impairments? 718 00:35:32,760 --> 00:35:35,200 What do we have in front of us, you know, And then once 719 00:35:35,200 --> 00:35:36,960 everything kind of starts looking good there, if they're 720 00:35:36,960 --> 00:35:40,760 not feeling like they're quite there yet, then you kind of look 721 00:35:40,760 --> 00:35:43,360 more into the specifics, OK? Like, what's really irritated in 722 00:35:43,360 --> 00:35:45,880 there, you know? But it's hard to go straight to 723 00:35:45,880 --> 00:35:48,880 that from day one without looking at all the other things. 724 00:35:50,000 --> 00:35:54,080 Yeah, the way that I would if I, if I was somebody at home who 725 00:35:54,080 --> 00:35:58,360 wasn't APT and I was just a runner and I was noticing pain 726 00:35:58,360 --> 00:36:01,680 on the bottom of my foot, this is what I would try to think 727 00:36:01,680 --> 00:36:03,760 through. Like from my perspective as APT, 728 00:36:03,760 --> 00:36:05,360 here's what I would kind of think about. 729 00:36:05,360 --> 00:36:08,480 It is like when I look at the bottom of the foot and pain at 730 00:36:08,480 --> 00:36:10,760 the bottom of the foot, I kind of split it into a couple 731 00:36:10,760 --> 00:36:12,720 regions and certain symptom types. 732 00:36:12,720 --> 00:36:15,960 So you have like the base of the heel under the foot and then you 733 00:36:15,960 --> 00:36:18,800 have like the middle of the bottom of the foot and then the 734 00:36:18,880 --> 00:36:21,440 more distal, like towards the toes part of the foot. 735 00:36:22,880 --> 00:36:26,560 The most common type of pain is coming from the plantar fascia. 736 00:36:26,880 --> 00:36:29,600 Most often when you're having plantar fascia pain, it's going 737 00:36:29,600 --> 00:36:31,720 to be sitting much more close to that heel. 738 00:36:32,400 --> 00:36:36,120 And a lot of times the way that it feels is like you stand up in 739 00:36:36,120 --> 00:36:38,480 the morning or it's kind of a first step after sitting for a 740 00:36:38,480 --> 00:36:40,120 while. And it hurts on those first 741 00:36:40,120 --> 00:36:42,280 couple steps. And then maybe after like 5-10 742 00:36:42,280 --> 00:36:44,640 minutes, kind of loose feels like it almost loosens up and 743 00:36:44,640 --> 00:36:47,560 it's a little bit less sore if it's by the base of the heel. 744 00:36:48,440 --> 00:36:52,480 And that's kind of the pattern. And when you push on your heel, 745 00:36:52,480 --> 00:36:56,360 it hurts, you're probably in a pretty decent spot for starting 746 00:36:56,360 --> 00:36:58,680 to think this is probably plantar fascia pain. 747 00:36:58,920 --> 00:37:02,680 And you could start to go down the route of, of doing some home 748 00:37:03,000 --> 00:37:05,640 remedies to start for that. And I'll talk about that in a 749 00:37:05,640 --> 00:37:07,800 second. If you move a little bit further 750 00:37:07,800 --> 00:37:10,880 forward on the foot to that mid foot, when I see people who have 751 00:37:10,880 --> 00:37:14,040 pain right in the middle of the foot, I start, I, I still 752 00:37:14,040 --> 00:37:18,920 evaluate the plantar fascia, but my brain goes away from plantar 753 00:37:18,920 --> 00:37:22,800 fasciitis itself or plantar fasciopathy or whatever. 754 00:37:23,080 --> 00:37:27,160 And I start to think more about the tibialis posterior, which is 755 00:37:27,160 --> 00:37:31,080 that tendon that goes up to the, the, the shin there. 756 00:37:31,320 --> 00:37:34,680 And then also flexor house. As long as those are two tendons 757 00:37:34,680 --> 00:37:37,480 that run or attach right in that middle part of the foot. 758 00:37:37,840 --> 00:37:39,840 And those can be a little bit trickier. 759 00:37:39,840 --> 00:37:42,240 And that's where like, oh, if you're having middle of the foot 760 00:37:42,240 --> 00:37:45,400 pain on the plantar surface and it's not necessarily that, oh, 761 00:37:45,400 --> 00:37:47,440 first couple steps are sore and then it gets better. 762 00:37:47,840 --> 00:37:51,280 I'd be like, maybe I'm going to go in to have somebody evaluate 763 00:37:51,280 --> 00:37:53,840 to see if it's something outside of plantar fascia pain. 764 00:37:54,080 --> 00:37:57,680 Because there's less out there for like home remedies and just 765 00:37:57,680 --> 00:38:01,360 like very concrete evidence of how to make that like go away or 766 00:38:01,560 --> 00:38:03,200 at least manage it for a little while. 767 00:38:03,560 --> 00:38:07,000 And then if you're getting further up towards the toes, I I 768 00:38:07,000 --> 00:38:09,480 would say that's probably not plantar fasciitis or plantar 769 00:38:09,480 --> 00:38:11,240 fascia pain. You're probably looking at 770 00:38:11,240 --> 00:38:13,800 something like Mortons doroma, which is a thickening of like 771 00:38:13,800 --> 00:38:15,760 one of those nerves between a couple of the toes. 772 00:38:16,000 --> 00:38:18,880 Maybe there's these little like floating sesamoid bones that can 773 00:38:18,880 --> 00:38:21,920 get irritated metatarsalgia as David mentioned. 774 00:38:22,120 --> 00:38:25,200 So that's not going to be so much like the plantar fascia 775 00:38:25,200 --> 00:38:27,760 stuff. So in, in my opinion, if you're 776 00:38:27,760 --> 00:38:30,480 at home and you're having the very classic back towards the 777 00:38:30,480 --> 00:38:33,680 back of the heel and it hurts on those first couple steps, that's 778 00:38:33,680 --> 00:38:36,160 where you jump into like, Hey, let me try these couple things 779 00:38:36,160 --> 00:38:37,760 at home. And what are those couple things 780 00:38:37,760 --> 00:38:39,960 at home? Well, I've got a couple that I 781 00:38:40,000 --> 00:38:41,680 usually would say, hey, maybe try these. 782 00:38:41,680 --> 00:38:44,160 One is stretching out your, your calf muscles. 783 00:38:45,040 --> 00:38:47,600 If it's super irritable you have to be cautious with how much you 784 00:38:47,600 --> 00:38:50,960 stretch your you know the the planter surface of your foot and 785 00:38:50,960 --> 00:38:54,360 you would know you'd be like Ouch this sucks you just don't 786 00:38:54,360 --> 00:38:57,120 stretch that hard. The other thing that can help 787 00:38:57,120 --> 00:39:02,760 early on is a gel cup or even just some simple taping to take 788 00:39:02,760 --> 00:39:05,520 some load off the arch. Those have really good evidence 789 00:39:05,520 --> 00:39:07,400 for short term management of the symptoms. 790 00:39:07,720 --> 00:39:10,360 The other thing that you could get is a night splint that holds 791 00:39:10,360 --> 00:39:15,280 your foot in dorsiflexion, so you'd sleep with it on and it 792 00:39:15,280 --> 00:39:17,280 keeps it stretched. You can do that for a couple 793 00:39:17,280 --> 00:39:20,440 months and that can just maintain some mobility in that 794 00:39:20,440 --> 00:39:23,200 area, which should help with that kind of morning stiffness 795 00:39:23,200 --> 00:39:27,000 and pain. And then you can always do like 796 00:39:27,000 --> 00:39:29,760 soft tissue work to it so that if you're taking like a tennis 797 00:39:29,760 --> 00:39:32,120 ball, roll out your calf muscles. 798 00:39:32,120 --> 00:39:35,520 So not just the bottom of your foot, roll out your calf, roll 799 00:39:35,520 --> 00:39:37,880 out the bottom of your foot. Just work on all those soft 800 00:39:37,880 --> 00:39:39,920 issues. Those things are a great place 801 00:39:39,920 --> 00:39:42,280 to start. Gain some mobility in your 802 00:39:42,280 --> 00:39:46,120 ankle, gain some mobility in the soft tissues, and then do what 803 00:39:46,120 --> 00:39:48,840 you can to offload it through some taping or a gel cup or 804 00:39:48,840 --> 00:39:50,600 something like that that you put in the heel. 805 00:39:51,440 --> 00:39:54,760 But I think anytime it's a little bit more mid foot or 806 00:39:54,760 --> 00:39:58,320 distal, it's probably and you're and it's been bugging you for a 807 00:39:58,360 --> 00:40:00,080 number of weeks and not getting better. 808 00:40:00,320 --> 00:40:02,880 And even let's say you've rested and then you've jumped back into 809 00:40:02,880 --> 00:40:04,000 it and it's not getting any better. 810 00:40:04,280 --> 00:40:07,520 I'd go see somebody because they can help you dial in exactly 811 00:40:07,520 --> 00:40:10,640 what they think is going on. And what David said with the 812 00:40:10,640 --> 00:40:14,000 back and nerve stuff is super important. 813 00:40:14,000 --> 00:40:16,800 And I think one thing that can be pretty helpful is that if 814 00:40:16,800 --> 00:40:20,080 it's not super tender or not more tender than the other foot 815 00:40:20,080 --> 00:40:22,560 when you push on it, then you're the alarm. 816 00:40:22,720 --> 00:40:25,400 Should be going off in your head like maybe this isn't coming 817 00:40:25,400 --> 00:40:28,040 from my foot, maybe it's coming from up higher. 818 00:40:28,320 --> 00:40:32,480 And even if you don't have a lot of back pain, the the pain can 819 00:40:32,480 --> 00:40:35,240 be still coming from your back because those nerves that come 820 00:40:35,240 --> 00:40:37,280 out, they don't necessarily always result in back pain. 821 00:40:37,560 --> 00:40:40,720 If they're irritated in some way, they can just create distal 822 00:40:40,720 --> 00:40:44,200 symptoms down at the foot. So if if that's the case where 823 00:40:44,200 --> 00:40:48,080 you can't push on it and reproduce your pain, that's 824 00:40:48,080 --> 00:40:51,920 again, another time, I would go check out talking to a physical 825 00:40:51,920 --> 00:40:55,560 therapist. So I think our hope in talking 826 00:40:55,560 --> 00:41:00,600 about this is to paint a picture that the foot and ankle super 827 00:41:00,600 --> 00:41:03,560 complex that if you're having pain on the bottom of your foot, 828 00:41:03,560 --> 00:41:07,680 which is one of the most common running related injuries, there 829 00:41:07,680 --> 00:41:10,680 are some easy things to start like stretching out your calf. 830 00:41:11,040 --> 00:41:13,000 Going back to what we talked about with injury prevention, 831 00:41:13,120 --> 00:41:16,520 get mobility first. Get the mobility in your ankle, 832 00:41:16,680 --> 00:41:19,960 get the mobility in your foot, get the mobility in your soft 833 00:41:19,960 --> 00:41:23,840 tissues, and then go from there. And if it's not presenting like 834 00:41:23,840 --> 00:41:27,480 a classic plantar fascia pain, it's probably worth developing a 835 00:41:27,480 --> 00:41:31,080 relationship with a running PT who you can stop in, get some 836 00:41:31,080 --> 00:41:33,240 quick advice. They can give you a direction 837 00:41:33,480 --> 00:41:36,800 and you won't have to like go through hours and hours and 838 00:41:36,800 --> 00:41:38,880 hours and weeks and months of PT. 839 00:41:39,440 --> 00:41:42,200 Once you really establish time with a good PT, who knows 840 00:41:42,200 --> 00:41:44,480 running it can be really, really efficient. 841 00:41:44,480 --> 00:41:50,280 And I think there's the evidence shows that about 90 to 95% of 842 00:41:50,280 --> 00:41:54,000 people with planner foot pain resolve with conservative 843 00:41:54,040 --> 00:41:58,200 efforts like 90 to 95% of the time, which conservative can 844 00:41:58,200 --> 00:42:01,160 include like dry needling and injections and things like that. 845 00:42:01,440 --> 00:42:05,960 But most people do not need surgery for this kind of thing. 846 00:42:05,960 --> 00:42:10,800 It's a very handable, handleable, handleable, whatever 847 00:42:11,280 --> 00:42:13,920 I got. Yeah, you can just handle it. 848 00:42:14,280 --> 00:42:17,320 Hannibal. I got to be careful with my 849 00:42:17,320 --> 00:42:23,360 grammar, but yeah, just you can handle a lot of this without 850 00:42:23,360 --> 00:42:25,800 having to go through some sort of surgery. 851 00:42:26,680 --> 00:42:31,440 If you are a, if you enjoy reading, a really good read is 852 00:42:31,440 --> 00:42:33,280 called the Clinical Practice Guidelines. 853 00:42:33,480 --> 00:42:35,960 And so you can look up the clinical practice guidelines for 854 00:42:35,960 --> 00:42:38,840 plantar fascia pain. If you Google that, you might 855 00:42:38,840 --> 00:42:42,520 need to buy access to the full article, but it's a, it's a 856 00:42:42,520 --> 00:42:45,040 really nice article that talks about the highest level of 857 00:42:45,040 --> 00:42:48,840 evidence for each type of intervention for plantar fascia 858 00:42:48,840 --> 00:42:51,320 pain. So anything else that you want 859 00:42:51,320 --> 00:42:54,600 to add on this topic, David? No, I think we actually hit that 860 00:42:54,600 --> 00:42:57,400 really well. One company that I've seen in my 861 00:42:57,400 --> 00:42:59,280 practice, I think that works pretty well. 862 00:42:59,280 --> 00:43:01,720 Specifically if you did want to go down the splint route, 863 00:43:01,720 --> 00:43:06,360 there's a company called Ossur. OSSUR, They make a pretty high 864 00:43:06,360 --> 00:43:08,600 quality affordable night splint brace. 865 00:43:08,640 --> 00:43:10,800 It's like I think I priced it for someone last week. 866 00:43:10,800 --> 00:43:13,480 I think it was like 3233 bucks on Amazon. 867 00:43:14,000 --> 00:43:17,080 Yeah, not bad at all. And it can have like varying 868 00:43:17,200 --> 00:43:21,840 like angles on it too. That's helpful because I think 869 00:43:21,840 --> 00:43:25,080 that can be a hard thing to find like the right like oh, there's 870 00:43:25,160 --> 00:43:28,240 300 different kinds of braces. Which one am I supposed to get? 871 00:43:28,240 --> 00:43:32,200 Which night splint should I get? So great cool. 872 00:43:32,200 --> 00:43:35,360 Well, we are now going to transition into our final topic 873 00:43:35,360 --> 00:43:39,160 for the evening, which is about a new shoe that is coming out 874 00:43:39,160 --> 00:43:43,120 here from A6 to A6 Super Blast 2:00 and we are going to be 875 00:43:43,560 --> 00:43:45,960 given you all the specs on this thing and then we'll compare it 876 00:43:45,960 --> 00:43:49,160 to version one and some of the other models that we have been 877 00:43:49,160 --> 00:43:51,840 running in. So David, you are our spec 878 00:43:51,840 --> 00:43:53,520 master. I feel like like once you get it 879 00:43:53,520 --> 00:43:56,040 in your head, you've got them. Can you run through the specs 880 00:43:56,080 --> 00:43:59,880 for the Superblast 2 and what we're looking at here? 881 00:44:00,480 --> 00:44:03,640 Yeah, a six Superblast 2, you're looking at 45 millimeters of 882 00:44:03,640 --> 00:44:06,640 stack in the heel, 37mm of stack in the four foot. 883 00:44:06,640 --> 00:44:10,720 So it's an 8mm drop platform. The one was an 8mm drop as well, 884 00:44:12,280 --> 00:44:16,400 8.8 oz 8.7 oz men's size nine 249 grams. 885 00:44:16,920 --> 00:44:20,840 So those are the specs there and then updates from the first one. 886 00:44:20,960 --> 00:44:25,960 It now has the new super foam, so flight foam turbo plus, which 887 00:44:25,960 --> 00:44:29,320 is seen in the meta speed edge Paris and meta speed sky Paris. 888 00:44:29,640 --> 00:44:34,560 And then it has a thin layer of what they call flight foam blast 889 00:44:34,560 --> 00:44:37,040 eco. So slightly a little bit firmer, 890 00:44:37,040 --> 00:44:40,200 kind of keeps the the platform there just a little bit steady 891 00:44:40,200 --> 00:44:42,520 while you have the softer bouncier material up top. 892 00:44:43,360 --> 00:44:45,280 And then they also redid the upper a little bit. 893 00:44:45,280 --> 00:44:48,240 So it's now what they call an engineered woven mesh. 894 00:44:48,240 --> 00:44:51,240 It's it's a mesh, but I actually do think it's more comfortable. 895 00:44:51,240 --> 00:44:53,280 It's breathable and it locks down a little bit better than 896 00:44:53,280 --> 00:44:56,440 the previous version. But yeah, do you want specs for 897 00:44:56,440 --> 00:44:57,120 the first one? Sure. 898 00:44:57,120 --> 00:45:00,080 If you got them. Yeah, I mean, it's basically the 899 00:45:00,080 --> 00:45:01,680 same. It's very, very close. 900 00:45:01,680 --> 00:45:06,440 It's like 45.5 in the heel, 37.5 in the forefoot, and then it's 901 00:45:06,480 --> 00:45:11,120 8.8 oz and three 250 grams. So. 902 00:45:11,360 --> 00:45:15,120 And then it's flight foam turbo, so meta speed Edge plus, Meta 903 00:45:15,120 --> 00:45:19,600 speed Sky Plus has that foam and then they have blast Plus on the 904 00:45:19,600 --> 00:45:21,840 underside. And then the other big change, 905 00:45:21,840 --> 00:45:24,960 it was the outsole pattern. So they put what they call a six 906 00:45:24,960 --> 00:45:27,600 grip on the bottom. So it now has like a shallow 907 00:45:27,600 --> 00:45:31,400 luggy kind of outsole there. That's another high abrasion 908 00:45:31,400 --> 00:45:35,160 foam or rubber and it gives you pretty good traction. 909 00:45:35,160 --> 00:45:39,120 I mean, I, I've, I've enjoyed it versus the regular Ahar that 910 00:45:39,120 --> 00:45:41,320 you've seen in the previous Super Blast, Yeah. 911 00:45:41,320 --> 00:45:44,920 They they decreased some of the amount of rubber, but they did 912 00:45:44,920 --> 00:45:48,880 it through small cut outs that that won't affect durability, I 913 00:45:48,880 --> 00:45:52,600 don't think in the slightest because it's still very covered. 914 00:45:52,600 --> 00:45:54,880 They just, if you can see these little kind of like slips that 915 00:45:54,880 --> 00:45:58,120 they took out, maybe take away a little bit of the rubber 916 00:45:58,120 --> 00:46:01,000 coverage that there that there was on the on the previous 917 00:46:01,000 --> 00:46:04,360 version. I think one of the other things 918 00:46:04,360 --> 00:46:07,160 stylistically that you see that's different is it was very 919 00:46:07,160 --> 00:46:11,840 obvious the difference between the turbo and the like flight 920 00:46:11,840 --> 00:46:14,560 foam blast that kind of more like their Eva blend at the 921 00:46:14,560 --> 00:46:17,400 bottom in the new version, you're like, is that still 922 00:46:17,400 --> 00:46:19,160 there? And yes, it is. 923 00:46:19,160 --> 00:46:22,000 They just painted it so that it looked the same, but you still 924 00:46:22,000 --> 00:46:26,800 have that little layer of the flight foam blast plus ego and 925 00:46:26,800 --> 00:46:30,240 that again is a little bit firmer and just stabilizes the 926 00:46:30,240 --> 00:46:35,920 platform a little bit further. So what has been your initial 927 00:46:36,600 --> 00:46:40,200 kind of like take on the update from version one? 928 00:46:40,360 --> 00:46:43,400 How do you describe kind of your experience in the shoe so far? 929 00:46:43,920 --> 00:46:45,400 Yeah, it's actually been really good. 930 00:46:45,400 --> 00:46:48,640 I've I've been very, very happy with the Super Blast too. 931 00:46:48,640 --> 00:46:52,000 I think the Super Blast took a little bit of time for me to 932 00:46:52,000 --> 00:46:55,600 warm up to. I wasn't immediately a giant fan 933 00:46:55,840 --> 00:46:58,240 01 thing they changed too was like the sock liner. 934 00:46:58,680 --> 00:47:02,560 The first model I would have like it would heat up a little 935 00:47:02,560 --> 00:47:05,200 bit like I almost my foot would get hot in the first model, 936 00:47:05,200 --> 00:47:07,000 which that doesn't happen in the second model. 937 00:47:07,000 --> 00:47:11,520 So that's good, but it's good. I mean, the geometry for the 938 00:47:11,520 --> 00:47:13,000 most part is practically the same. 939 00:47:13,000 --> 00:47:15,560 It's not much of A change. Like it's just like the nice 940 00:47:15,560 --> 00:47:18,480 rounded heel, pretty gradual toe spring up front. 941 00:47:18,480 --> 00:47:21,480 You know, you see kind of get a light rocket experience, stiff 942 00:47:21,480 --> 00:47:23,280 forefoot, but there's no carbon plate. 943 00:47:23,400 --> 00:47:24,520 There's just a lot of foam there. 944 00:47:24,520 --> 00:47:28,240 So it's just kind of hard to bend it, easy to fall into 945 00:47:28,240 --> 00:47:31,160 rhythm. The Blast Plus Eco does kind of 946 00:47:31,160 --> 00:47:33,480 firm up the very bottom of it, which I like because it keeps 947 00:47:33,480 --> 00:47:36,080 the structure of the shoe. And then you have that big slab 948 00:47:36,080 --> 00:47:40,880 of Turbo Plus and like turbo and turbo plus have never exactly 949 00:47:40,880 --> 00:47:44,080 been the most like compliant foams out of the Super foams. 950 00:47:44,160 --> 00:47:46,640 Like they definitely have a little bit more firmness out of 951 00:47:46,640 --> 00:47:48,160 all the people based foams out there. 952 00:47:49,480 --> 00:47:52,040 But they still like you can feel immediately like, oh, this 953 00:47:52,040 --> 00:47:54,560 thing's got cushion. It's not like it's it's just not 954 00:47:54,560 --> 00:47:56,840 mushy soft. And I think some of that 955 00:47:56,840 --> 00:48:00,080 resilience does show itself when you load it and you, you know, 956 00:48:00,080 --> 00:48:01,680 really kind of start turning over a little bit. 957 00:48:01,680 --> 00:48:03,040 You get a little more bounce out of it. 958 00:48:03,040 --> 00:48:05,680 And it just kind of feels like the shoe has a little bit more 959 00:48:05,680 --> 00:48:08,000 structure there. And there's a lot of sole 960 00:48:08,000 --> 00:48:10,080 flaring in the forefoot. You have a white like a wide 961 00:48:10,080 --> 00:48:13,200 platform under foot. The heel has a lot of large side 962 00:48:13,200 --> 00:48:15,720 walls there and it feels like you're very strapped into this 963 00:48:15,720 --> 00:48:19,680 shoe. And then the upper, the mesh 964 00:48:19,800 --> 00:48:22,880 upper here, the woven mesh, I feel like it has a little bit 965 00:48:22,880 --> 00:48:24,640 less stretch to it medially and laterally. 966 00:48:24,640 --> 00:48:26,520 So the security feels a little better on that end. 967 00:48:26,760 --> 00:48:30,480 And then yeah, and a little bit more volume through the forefoot 968 00:48:30,480 --> 00:48:33,040 and the mid foot, which I appreciated. 969 00:48:33,040 --> 00:48:36,560 I, I feel like it has a friendlier fit to it, but it 970 00:48:36,560 --> 00:48:42,160 still has a good lock down. And so I honestly like I the 971 00:48:42,160 --> 00:48:45,520 Super Blast one was a great shoe, but I do think the Super 972 00:48:45,520 --> 00:48:48,320 Blast two has kind of improved in almost every way that I can 973 00:48:48,320 --> 00:48:50,320 think of that I had a gripe with the 1st. 974 00:48:50,920 --> 00:48:54,040 So I've actually been very, very pleased with the Super Blast Two 975 00:48:54,400 --> 00:48:57,280 and I did a temple run at marathon pace earlier today in 976 00:48:57,280 --> 00:49:01,160 it and it did good. I mean, it was fine, you know, 977 00:49:01,360 --> 00:49:03,520 to the point where you're like, oh crap, I could probably 978 00:49:03,520 --> 00:49:04,680 actually wear this for a minute and. 979 00:49:04,720 --> 00:49:06,360 That was that was a 15 Miller, right? 980 00:49:07,960 --> 00:49:13,000 15 miles, but only 5 miles at at pace. 981 00:49:13,000 --> 00:49:17,880 Yeah, but which for you? So 15 miles for you. 982 00:49:17,880 --> 00:49:21,040 The the five miles at pace are kind of what are you hitting for 983 00:49:21,040 --> 00:49:24,560 those just just about. 535. 30 Yeah. 984 00:49:25,600 --> 00:49:26,760 Cool, yeah. Give or take. 985 00:49:26,880 --> 00:49:28,600 Yeah. And that would equate to what, a 986 00:49:28,600 --> 00:49:33,680 2/24 marathon and then run 225? Oh, so that's about. 987 00:49:35,400 --> 00:49:37,680 Yeah, probably not right now. Right now it's. 988 00:49:39,280 --> 00:49:41,400 Like when it's like when you're watching, right? 989 00:49:41,400 --> 00:49:44,600 Now, right now, I'd be stoked with the 230 something 2:30. 990 00:49:45,080 --> 00:49:47,480 Five look at my watch I don't know what it would say right now 991 00:49:47,480 --> 00:49:50,200 here let's see if I can find it really fast yeah if I if I pull 992 00:49:50,200 --> 00:49:52,840 up my watch it's like oh you could go run a 334 marathon I 993 00:49:52,840 --> 00:49:55,440 was like no I couldn't run a marathon right now hello I have 994 00:49:55,440 --> 00:49:57,840 not been training but it's I think my. 995 00:49:57,840 --> 00:50:03,040 My watch is hilarious. Let me see if I can find shoot 996 00:50:03,040 --> 00:50:07,800 man It's it or somewhere. It's honestly comical like how 997 00:50:07,800 --> 00:50:09,680 much faith my watch has in me. It's your. 998 00:50:09,680 --> 00:50:11,680 Biggest cheerleader we have core it's my. 999 00:50:11,680 --> 00:50:13,280 Biggest cheerleader by far. Ah, here it is. 1000 00:50:13,280 --> 00:50:17,560 OK, it says, well, 15 flat 5K. That's like that's, that's about 1001 00:50:17,560 --> 00:50:20,760 right. 3050 two 10K, that's probably about right. 1002 00:50:20,960 --> 00:50:22,840 And then it says this is where it starts getting a little 1003 00:50:22,840 --> 00:50:25,360 crazy. It starts going one O 711 1/2. 1004 00:50:25,360 --> 00:50:29,760 OK, yeah, on a great day, maybe. And then it goes 2/17/56. 1005 00:50:32,440 --> 00:50:35,000 Oh my God, bro, I'm not running 217 right now, I'll tell you 1006 00:50:35,000 --> 00:50:35,600 that. Like. 1007 00:50:36,440 --> 00:50:43,280 So funny yeah, I yeah, those watch calculations anyway, let's 1008 00:50:43,280 --> 00:50:48,160 go back to super blast. You know, I think it's it's I I 1009 00:50:48,160 --> 00:50:50,160 agreed with pretty much everything that you said in 1010 00:50:50,160 --> 00:50:53,360 terms of the update. I really like that the volume of 1011 00:50:53,360 --> 00:50:55,440 the the toe box has been opened up. 1012 00:50:55,440 --> 00:50:58,880 I'm wearing one on each foot right now just and, and there's 1013 00:50:58,880 --> 00:51:03,360 a lot more mobility for my toes. It's not much wider, but it is 1014 00:51:03,360 --> 00:51:07,160 taller and it does allow the toe box then to open up because 1015 00:51:07,160 --> 00:51:09,680 there's more total volume. So I really, really like that. 1016 00:51:09,680 --> 00:51:12,920 It's also a little bit softer and just more comfortable for 1017 00:51:12,920 --> 00:51:15,560 like trying to training, but has still maintained its lightweight 1018 00:51:15,560 --> 00:51:17,040 nature. It's kind of see through there. 1019 00:51:17,040 --> 00:51:21,560 You can kind of see through in the toe box, but the mid foot 1020 00:51:21,560 --> 00:51:24,440 lockdown is better. So despite having more room in 1021 00:51:24,440 --> 00:51:27,360 the toe box, you have a better lockdown and you're my heel 1022 00:51:27,360 --> 00:51:30,720 stays nice and secure. I said a couple weeks ago on the 1023 00:51:30,720 --> 00:51:36,880 podcast that for value pick for me, I would pick the Triumph 22 1024 00:51:36,880 --> 00:51:40,280 over the Super Blast one. And I think some people thought 1025 00:51:40,280 --> 00:51:43,040 that I don't like the Super Blast one or that I think it's 1026 00:51:43,040 --> 00:51:45,320 not a good shoe. And that's not what I've said. 1027 00:51:45,320 --> 00:51:48,240 I stick with what I mean that the value for of the Triumph 22 1028 00:51:48,240 --> 00:51:51,800 for me right now between the Super Blast one and the Triumph 1029 00:51:51,800 --> 00:51:54,680 22, the Triumph 22 ones because I wins because I couldn't take 1030 00:51:54,680 --> 00:51:57,680 advantage of what the Superblast offers you for 40 bucks. 1031 00:51:57,680 --> 00:52:00,360 More like I'm not doing tempo stuff because I'm still coming 1032 00:52:00,360 --> 00:52:02,880 back from the injury that I've had with my foot. 1033 00:52:02,880 --> 00:52:06,840 And so when I'm just getting in easy miles, the Triumph 22 1034 00:52:07,320 --> 00:52:10,320 worked partially because my issue with the first version, an 1035 00:52:10,880 --> 00:52:12,920 issue makes it again sound like I didn't like it. 1036 00:52:12,920 --> 00:52:18,800 I love this shoe but the at being that slightly firmer foam, 1037 00:52:18,960 --> 00:52:22,640 it's not super compliant and having a super wide base it 1038 00:52:22,640 --> 00:52:25,600 would lead to a little bit of clunkiness for me when I am 1039 00:52:25,600 --> 00:52:28,360 running. I have found that. 1040 00:52:29,000 --> 00:52:31,400 So I have a 10 plus mile run in this shoe. 1041 00:52:31,400 --> 00:52:36,080 I did it on Saturday so I did it yesterday and it was awesome 1042 00:52:36,080 --> 00:52:39,280 because it was like flash flood warning type rain in the 1043 00:52:39,280 --> 00:52:41,600 morning. So we were running through like 1044 00:52:42,000 --> 00:52:45,040 puddles up to our like mid shins at times. 1045 00:52:45,040 --> 00:52:50,080 It was, it was so fun. But we so I was doing easy 1046 00:52:50,080 --> 00:52:53,960 paces, running down at like 8:30 to 9:00 minute miles and I 1047 00:52:53,960 --> 00:52:57,320 didn't feel that clunkiness and that slappiness that I got with 1048 00:52:57,320 --> 00:53:00,200 version one as much maybe because there is that slight 1049 00:53:00,200 --> 00:53:03,960 more compliance of this foam. I think that that did help that 1050 00:53:03,960 --> 00:53:06,160 at easier paces. So I'm excited to run more on it 1051 00:53:06,160 --> 00:53:07,880 to see if that continues to hold true. 1052 00:53:08,160 --> 00:53:11,080 But I, I thought that it kind of broke in a little bit faster 1053 00:53:11,080 --> 00:53:15,000 than the 1st super blast and I just don't feel as slappy. 1054 00:53:15,040 --> 00:53:17,720 And I ran. I did like the one foot one on 1055 00:53:17,720 --> 00:53:20,480 each shoe 'cause they are so similar just for a little while 1056 00:53:20,480 --> 00:53:24,240 and I could just hear slap quiet, slap quiet between 1057 00:53:24,240 --> 00:53:26,960 version one and version 2. And so I think that those 1058 00:53:26,960 --> 00:53:31,080 changes of the foam, despite not being huge, might have been just 1059 00:53:31,080 --> 00:53:34,200 enough for me to get into rhythm at the easier paces. 1060 00:53:34,200 --> 00:53:36,680 So I I'm really liking the new upper. 1061 00:53:36,880 --> 00:53:41,080 I think that the new foam has made it, it's still like the 1062 00:53:41,080 --> 00:53:44,160 Super Blast one, but just a little bit more compliant, a 1063 00:53:44,160 --> 00:53:47,640 little bit smoother for me on that initial heel contact. 1064 00:53:48,280 --> 00:53:52,840 And I I really appreciated that for kind of the run that I did 1065 00:53:53,120 --> 00:53:55,240 yesterday. And I think it's going to be fun 1066 00:53:55,240 --> 00:53:58,800 to get get more miles in on this thing for sure. 1067 00:53:59,360 --> 00:54:02,040 Oh yeah, yeah, fun shoe and he looks did a great job. 1068 00:54:03,240 --> 00:54:06,800 Are there, I want to hear your perspective because I think I'll 1069 00:54:06,800 --> 00:54:10,080 go ahead. The traction is noticeable yes, 1070 00:54:11,240 --> 00:54:13,360 especially when you start picking up the pace a little bit 1071 00:54:13,360 --> 00:54:16,400 like it you can't you get that kind of claw like feeling 1072 00:54:16,400 --> 00:54:19,280 through the forefoot and that that's actually kind of fun. 1073 00:54:19,280 --> 00:54:22,080 I actually liked that. So I was actually I thought that 1074 00:54:22,080 --> 00:54:24,000 was a nice change on the outsold design. 1075 00:54:24,000 --> 00:54:28,280 Yep, for sure that sorry. That was one thing I noticed in 1076 00:54:28,280 --> 00:54:29,680 a difference between the two and I. 1077 00:54:29,680 --> 00:54:32,720 Should say in the in the rain that we ran in, I had zero 1078 00:54:32,720 --> 00:54:36,320 issues on the different types of pavement, the gravel and then we 1079 00:54:36,320 --> 00:54:38,840 were running on like wooden boardwalks and even on that, 1080 00:54:38,840 --> 00:54:42,600 which can be pretty slippery. I never slipped once in that 1081 00:54:42,720 --> 00:54:45,640 kind of 10 1/2 mile run that I did. 1082 00:54:45,640 --> 00:54:48,960 So I agree with you on the grip. It's definitely noticeable and 1083 00:54:49,120 --> 00:54:52,200 definitely is good. Are there, I want to hear your 1084 00:54:52,200 --> 00:54:56,240 take on value because I think it was just Matt and I talking 1085 00:54:56,240 --> 00:54:58,760 about value when it comes to Super Blast versus some other 1086 00:54:58,760 --> 00:55:03,600 like premium daily trainer that comes in the like 6000 and 1087 00:55:03,600 --> 00:55:07,280 $60.00 realm versus 200. Where do you see the value 1088 00:55:07,280 --> 00:55:09,960 tipping the scales one way or another for a runner? 1089 00:55:10,560 --> 00:55:13,480 And are there any comparable shoes to the Super Blast too? 1090 00:55:13,800 --> 00:55:15,600 Yeah. I think that's a great question. 1091 00:55:15,600 --> 00:55:19,000 I think when I look at value, I think I look at the uses of it 1092 00:55:19,000 --> 00:55:24,040 and I think how is the runner or the purchaser going to use the 1093 00:55:24,040 --> 00:55:27,840 shoe? And I think the Super blast 2 1094 00:55:27,840 --> 00:55:30,000 even more so than the Super blast one. 1095 00:55:30,760 --> 00:55:32,880 I do think the value is pretty good on this shoe. 1096 00:55:32,880 --> 00:55:35,080 I I don't know what they're going to retail it for just yet. 1097 00:55:35,080 --> 00:55:38,320 I I imagine it's probably going to be that 202 twenty maybe. 1098 00:55:38,320 --> 00:55:40,240 I don't know you. Know but somewhere in that. 1099 00:55:40,280 --> 00:55:48,560 General area I would think OK, but the shoe itself like it can 1100 00:55:48,560 --> 00:55:52,120 take a beating. You know like the previous one, 1101 00:55:52,120 --> 00:55:54,440 you could get miles on that thing like Klein was able to 1102 00:55:54,440 --> 00:55:56,640 take that to pure. I don't I don't even know how 1103 00:55:56,640 --> 00:55:58,600 many miles he took it to before he finally killed the thing. 1104 00:55:59,080 --> 00:56:01,560 So you have you have good durability, at least in the 1105 00:56:01,560 --> 00:56:03,080 original. I think the second one's going 1106 00:56:03,080 --> 00:56:04,920 to have good durability too. I don't see any reason why I 1107 00:56:04,920 --> 00:56:07,160 wouldn't. I just haven't had it long 1108 00:56:07,160 --> 00:56:09,480 enough to beat it into the ground to give you an accurate 1109 00:56:09,480 --> 00:56:11,920 read on that. But I think for someone who's 1110 00:56:11,920 --> 00:56:14,440 looking to have a shoe that they can do daily training in, do 1111 00:56:14,440 --> 00:56:17,920 their workouts in and then run that 26.2 in as well. 1112 00:56:18,320 --> 00:56:21,240 If you want that shoe for everything that you're going to 1113 00:56:21,240 --> 00:56:22,840 get your value right there immediately. 1114 00:56:22,960 --> 00:56:26,440 If you can pound 400 miles into that thing and just like knock 1115 00:56:26,440 --> 00:56:29,640 it out on a cycle and then enjoy it on race day, like that's 1116 00:56:30,680 --> 00:56:33,440 yeah, that the, the values, you can't question that. 1117 00:56:34,640 --> 00:56:39,120 That's that's really good. But another shoe that's actually 1118 00:56:39,120 --> 00:56:45,000 kind of similar, but not at all at the same time is the also 1119 00:56:45,000 --> 00:56:47,240 from ASICS the the magic speed. Oh. 1120 00:56:47,280 --> 00:56:51,080 Interesting. Well, like 43mm of sack, it's a 1121 00:56:51,080 --> 00:56:53,040 super Turner. It has turbo, so not turbo. 1122 00:56:53,040 --> 00:56:57,640 Plus it has kind of a grippier rubber as well, kind of similar 1123 00:56:57,640 --> 00:57:01,360 to the Edge Paris and Edge Sky. That one is plated a little bit 1124 00:57:01,360 --> 00:57:03,360 firmer, a little bit more of a narrow platform. 1125 00:57:03,360 --> 00:57:05,360 You definitely gonna have to have more neutral mechanics on 1126 00:57:05,360 --> 00:57:09,320 that one, but that's one that you could totally like rip paces 1127 00:57:09,320 --> 00:57:12,120 in and then also get your daily training and and that one's 1128 00:57:12,120 --> 00:57:14,400 cheaper too, right. Isn't that one like that's like 1129 00:57:14,400 --> 00:57:17,360 160 or something? Yeah, I don't want to. 1130 00:57:18,960 --> 00:57:20,720 Yeah, yeah, no, that's that's fair. 1131 00:57:20,720 --> 00:57:22,280 Don't take anything that I am saying. 1132 00:57:22,280 --> 00:57:27,960 I'm just speaking out loud here. But that one's good too. 1133 00:57:28,000 --> 00:57:30,120 I think I do like the Super Bowl 170. 1134 00:57:30,120 --> 00:57:31,440 Yeah. So I think there's good value in 1135 00:57:31,440 --> 00:57:33,880 that one too because I think that'll also be a durable 1 1136 00:57:35,520 --> 00:57:36,800 that. One's definitely got really any 1137 00:57:37,600 --> 00:57:40,680 intense rocker than than the. Superblast. 1138 00:57:40,680 --> 00:57:43,560 Like it's less, it's less chill, little less chill. 1139 00:57:43,880 --> 00:57:45,640 Definitely. But I think you could chill a 1140 00:57:45,640 --> 00:57:47,200 little bit more in the Superblast too. 1141 00:57:48,960 --> 00:57:51,400 Like you could probably run 1/2 in the magic speed, but I don't 1142 00:57:51,400 --> 00:57:54,000 know if I'd run the half in the Superblast for the paces I'm 1143 00:57:54,000 --> 00:57:57,560 trying to run, but the marathon I think you could. 1144 00:57:57,560 --> 00:57:59,720 So I think that's kind of like the delineating point there on 1145 00:57:59,720 --> 00:58:03,600 those two models specifically. But you've you've got a few like 1146 00:58:03,600 --> 00:58:07,560 lightweight trainers that are out there that, you know, that 1147 00:58:07,560 --> 00:58:09,640 give you a good amount of cushion, decent amount of 1148 00:58:09,640 --> 00:58:12,240 responsiveness. I mean, there's some fans out 1149 00:58:12,240 --> 00:58:14,600 there for like the New Balance Rebel, you know, the newest one 1150 00:58:14,600 --> 00:58:16,120 didn't exactly. It wasn't bad. 1151 00:58:16,120 --> 00:58:18,920 It wasn't great for me, you know, it was, it was a good 1152 00:58:18,920 --> 00:58:22,520 shoe. It just wasn't my shoe, but I 1153 00:58:22,520 --> 00:58:24,520 think that shoe, you know, you have a good amount of 1154 00:58:24,520 --> 00:58:27,840 cushioning, you have decent responsiveness, it's lightweight 1155 00:58:27,840 --> 00:58:30,040 and you can kind of do everything in that as well, like 1156 00:58:30,040 --> 00:58:32,000 the Swiss Army knife that we talk about every once in a 1157 00:58:32,000 --> 00:58:36,600 while. So really anything, any shoe 1158 00:58:36,600 --> 00:58:41,520 that has like a newer generation foam sits roughly around 40mm 1159 00:58:41,880 --> 00:58:45,840 and is under, I don't know, 9 oz, which there's not that many. 1160 00:58:45,840 --> 00:58:51,000 You think about it that way, but let's say under 10 oz, like 1161 00:58:51,080 --> 00:58:52,480 under 10 ounces. Yeah, that opens it up. 1162 00:58:53,520 --> 00:58:55,960 Yeah, that opens up quite a bit under 10 oz. 1163 00:58:55,960 --> 00:58:58,320 I think all can kind of fall in that category. 1164 00:58:58,320 --> 00:59:01,240 And I think it's a great shoe for that recreational marathon 1165 00:59:01,240 --> 00:59:04,160 if you want to have some new generation materials, but you 1166 00:59:04,520 --> 00:59:09,120 like let's say a Vapor Fly or an Edge Paris or a Endorphin Elite, 1167 00:59:09,120 --> 00:59:14,440 like if it's just a little much for you, I think it can be a 1168 00:59:14,440 --> 00:59:17,880 great option for those people that want to have some of that, 1169 00:59:17,880 --> 00:59:19,960 but they don't want the shoe to be quite as aggressive as those 1170 00:59:19,960 --> 00:59:21,640 other ones or if they're sensitive to plates. 1171 00:59:21,640 --> 00:59:24,560 The Super Plast doesn't have a plate so. 1172 00:59:24,560 --> 00:59:27,560 Here's a question for you. A shoe that you really liked in 1173 00:59:27,560 --> 00:59:30,680 this first half of the year was the on Cloud Monster Hyper I. 1174 00:59:30,680 --> 00:59:32,040 Knew it was going to come up. I knew it was going. 1175 00:59:32,720 --> 00:59:34,840 To come up. Yeah, that one comes in at 2:20. 1176 00:59:35,960 --> 00:59:38,520 This one comes in. We don't know, but I I think 1177 00:59:38,520 --> 00:59:41,800 it's staying at 200, but let's just say it's 200 or 220. 1178 00:59:41,800 --> 00:59:43,040 Let's just say it goes one of those two. 1179 00:59:43,040 --> 00:59:44,760 Yeah, yeah. What's your thought on like for 1180 00:59:44,760 --> 00:59:46,680 yourself? So you don't need to extrapolate 1181 00:59:46,680 --> 00:59:49,720 this to like making decisions for other people so far. 1182 00:59:49,720 --> 00:59:53,680 What's your choice and why? Man, I was trying to dodge this 1183 00:59:53,720 --> 00:59:57,640 question. I was, I knew it was going to 1184 00:59:57,640 --> 00:59:58,440 come up. I was. 1185 00:59:58,440 --> 00:59:59,520 Well, you've. Loved that shoe. 1186 00:59:59,560 --> 01:00:01,680 You've been just I. Have loved that shoe, that she's 1187 01:00:01,680 --> 01:00:04,240 great. Yeah, the Cloud Monster Hyper is 1188 01:00:04,240 --> 01:00:07,840 awesome. I think I might go Super Blast 1189 01:00:07,840 --> 01:00:11,120 too. I like it a lot. 1190 01:00:11,160 --> 01:00:12,400 Yeah. Because of cost. 1191 01:00:13,080 --> 01:00:16,000 If it is. $20 cheaper or because of the whole experience? 1192 01:00:16,520 --> 01:00:19,800 I think the experience, the cloud monster hyper feels really 1193 01:00:19,800 --> 01:00:24,120 great with rhythmic running. So I can like as a long run 1194 01:00:24,120 --> 01:00:27,240 shoe, it's hard to beat, but so is the Super blast, right? 1195 01:00:27,240 --> 01:00:31,280 Like they're both really good. I think if I'm wanting a little 1196 01:00:31,280 --> 01:00:34,240 bit more structure on my foot, I I probably would go Cloud 1197 01:00:34,240 --> 01:00:37,000 Monster hyper there just because that firmer cloud tech that 1198 01:00:37,000 --> 01:00:39,880 wraps around it does seem to kind of hold it together a 1199 01:00:39,880 --> 01:00:41,920 little bit better. And then you have that kind of 1200 01:00:41,920 --> 01:00:45,520 inner PBA core, the Helion HF midsole that is in the Cloud 1201 01:00:45,520 --> 01:00:50,680 Boom Echo series. Yeah, it's a, it's a solid, 1202 01:00:50,680 --> 01:00:55,960 solid shoe, but I haven't done a hard workout in it yet because 1203 01:00:55,960 --> 01:00:58,720 today was my first workout back from the foot injuries. 1204 01:00:58,720 --> 01:01:03,280 So I haven't exactly been able to to push a lot of these shoes 1205 01:01:03,280 --> 01:01:06,840 yet. And I'll get back to you on that 1206 01:01:06,840 --> 01:01:09,320 though, because I I actually I've been wanting to do a 1207 01:01:09,320 --> 01:01:11,680 workout in the cloud monster hyper, kind of like a long run 1208 01:01:11,680 --> 01:01:16,520 style workout like I did today. So maybe the next one that comes 1209 01:01:16,520 --> 01:01:18,920 around, I'll do it in that one and then we can revisit it. 1210 01:01:18,920 --> 01:01:21,920 But I do think from a value standpoint, like both of them 1211 01:01:21,920 --> 01:01:24,480 are really solid and they both kind of fit that category. 1212 01:01:24,480 --> 01:01:27,760 Well. I do think the Super blast from 1213 01:01:27,760 --> 01:01:30,920 what I can just tell on initial well, it's more than initial 1214 01:01:30,920 --> 01:01:35,040 now, but it it's a little bit more responsive. 1215 01:01:35,040 --> 01:01:37,560 I think when you really kind of push into it, it picks up the 1216 01:01:37,560 --> 01:01:39,880 pace a little bit easier. But once the pace is picked up, 1217 01:01:39,880 --> 01:01:41,480 I don't know if the cloud monster hyper is going to feel 1218 01:01:41,480 --> 01:01:46,040 fine. So but on quick initial 1219 01:01:46,040 --> 01:01:49,160 impressions, if it was a speedy type thing, super blast, if it's 1220 01:01:49,160 --> 01:01:52,240 a slower type thing, cloud monster hyper or if I just want 1221 01:01:52,240 --> 01:01:56,240 a little more structure, but I think the total overall 1222 01:01:56,240 --> 01:01:59,080 experience they're good on both, but I might be leaning super 1223 01:01:59,080 --> 01:02:02,720 blast right now. It's I like it a lot. 1224 01:02:03,080 --> 01:02:06,680 That's great. And I think also, in short, if 1225 01:02:06,680 --> 01:02:09,080 you really enjoyed your experience in version one, 1226 01:02:09,360 --> 01:02:11,360 you're going to really like your experience in version two. 1227 01:02:11,360 --> 01:02:13,840 It's a shoe that got tweaked, not overhauled. 1228 01:02:14,360 --> 01:02:17,240 And the tweaks, in my opinion, were all positive. 1229 01:02:17,400 --> 01:02:20,120 They didn't change the experience in the shoe to a 1230 01:02:20,120 --> 01:02:22,040 point where it's going to turn people off who really love 1231 01:02:22,040 --> 01:02:25,880 version one. Our former roommate who's now PT 1232 01:02:26,080 --> 01:02:27,800 passes boards and stuff, His name's Charlie. 1233 01:02:28,080 --> 01:02:33,920 He ran A50A50 mile road race in the Super Blast one, which just 1234 01:02:33,920 --> 01:02:36,760 seems like the perfect utilization of the Super Blast, 1235 01:02:36,960 --> 01:02:37,880 right? And. 1236 01:02:38,000 --> 01:02:40,080 Nice, Resnick beat the crap out of. 1237 01:02:40,160 --> 01:02:43,760 Us and he's a two he just he ran grandma's this yesterday, 1238 01:02:43,840 --> 01:02:46,960 grandma's marathon and he ran it in like 253. 1239 01:02:48,240 --> 01:02:51,680 So he's like a he's he's pretty quick and then but he this is 1240 01:02:51,680 --> 01:02:54,440 what he he used this shoe not for the for the marathon. 1241 01:02:54,440 --> 01:03:01,120 He actually used some prototypes of Mizuno racer that I that I 1242 01:03:01,120 --> 01:03:04,080 had that I gave him and he used that for the race, which is 1243 01:03:04,080 --> 01:03:08,560 pretty fun. But he anyway, he used the the 1244 01:03:08,560 --> 01:03:11,080 first version for 50 mile road race. 1245 01:03:11,160 --> 01:03:13,800 I think that's a great utilization for the Super blast. 1246 01:03:14,200 --> 01:03:17,400 I think that if I get back to some kind of like longer 1247 01:03:17,400 --> 01:03:21,160 distance racing in the fall, I'm not holding my breath, but if I 1248 01:03:21,160 --> 01:03:24,160 do, I won't be in like all out race mode. 1249 01:03:24,280 --> 01:03:27,720 So super blast could come into play for me because I I just 1250 01:03:27,720 --> 01:03:31,400 would want something that's light, rhythmic, keep it chill. 1251 01:03:31,640 --> 01:03:34,680 It could be really nice. So all right, anything else you 1252 01:03:34,680 --> 01:03:38,120 want to add about the Super blast injury prevention, planter 1253 01:03:38,120 --> 01:03:39,840 foot pain, anything like anything? 1254 01:03:43,600 --> 01:03:48,400 Inner running nutrition, taking calories while you're running, 1255 01:03:48,760 --> 01:03:53,240 that will help you for recovery and prevent some injuries. 1256 01:03:53,440 --> 01:03:55,840 We don't got to go in the details of that, but do take in 1257 01:03:55,840 --> 01:03:58,600 calories while you're running if it's longer than like 30-40 1258 01:03:58,600 --> 01:04:00,960 minutes or longer than an hour at least. 1259 01:04:01,360 --> 01:04:02,640 I. Know some people don't want to 1260 01:04:02,640 --> 01:04:04,840 do it unless it's long runs, but you want to get some fuel in. 1261 01:04:05,320 --> 01:04:06,680 That's it, that's all. I'm great. 1262 01:04:07,240 --> 01:04:10,040 Awesome. Well, we are still taking 1263 01:04:10,080 --> 01:04:12,920 suggestions for what David can actually put on his shelf. 1264 01:04:12,920 --> 01:04:15,680 We have gotten a few ideas like Doctor Running merch and some 1265 01:04:15,680 --> 01:04:17,800 other signs to put on his wall behind him. 1266 01:04:17,800 --> 01:04:19,960 He's got space. So help us figure out what you 1267 01:04:19,960 --> 01:04:21,560 want. Otherwise, you can continue to 1268 01:04:21,560 --> 01:04:23,920 follow us and what we're doing at Doctor running.com. 1269 01:04:24,120 --> 01:04:27,960 You can send us suggestions for what you would like us to cover 1270 01:04:27,960 --> 01:04:30,640 in this podcast through commenting below or sending us 1271 01:04:30,640 --> 01:04:32,960 an e-mail at Doctor running@gmail.com. 1272 01:04:33,200 --> 01:04:35,280 And we look forward to talking to you all next time.