Housed inside The 410 Speedshop along with Rogue Running, we are a one-stop shop for runners. We provide injury diagnosis, rehab, gait evaluation and training, sports massage, performance development, shoe recommendations, specialty footwear, and training groups suited to every type of runner. For more information please call 512-266-1000 ext 1 or visit us at www.RunLabAustin.com
Injury assessment, running-specific rehab exercises and manual muscle work targeted at decreasing biomechanical load at the injured area, improving movement patterns, and decreasing risk of re-injury.
Manual muscle work performed by industry-leading LMTs who all have over 10 years experience treating runners.
Gait training, strength training, and movement pattern exercises targeted at increasing economy, improving speed, and increasing endurance in both new and experienced runners of every age and ability level.
GAIT ASSESSMENT & TRAINING
Full-body running evaluation and biomechanical analysis to help improve technique, increase economy, and encourage injury-free running in runners of every age and ability level. Shoe recommendations provided and specialty running shoes available on-site.
INJURY PREVENTION CLINICS
Injury prevention and running biomechanics events are put on through RunLab’s education arm: RunLab Training. Please contact RunLab if you are interested in letting us a host a free event for your group!
AUSTIN REFERRAL NETWORK
If RunLab is not the right place for you we will help you figure out where to go. We have built a large and trusted referral network of therapists in the Austin area that understand runners. Call us if you need help!
Dr Davis and her RunLab Training team teach gait evaluation and training seminars throughout the country, as well as local injury prevention and running biomechanics clinics in Austin Texas. For more information, please visit http://www.Facebook.com/RunLabTraining
INJURY PREVENTION CLINICS
Injury prevention clinics are held at our Austin location throughout the year. Our RunLab team is passionate about helping runners help themselves by arming them with the knowledge necessary to understand their own bodies.
BEER ‘N’ BIOMECHANICS
Dr Davis’s signature injury prevention and running biomechanics clinic is held several times throughout the year and focuses on teaching runners about the basics of the gait cycle, why strength matters and stretching is overrated, and that it’s not about the shoe. Please contact RunLab at 512-266-1000 if you are interested in setting up a free seminar for your group.
Registration for CEU-accredited gait assessment seminars held throughout the country can be found at www.MeetOnTheTrack.com.
Kimberly A Davis, DC, ART
Dr Davis took an interest in running in her mid twenties when she decided it was time to hang up her downhill mountain bike in favor of something with less potential for broken bones…or so she thought. After experiencing every running-related injury known to man, she began to seek help for her running biomechanics. Finding very few options, and after being told by her orthopedist that she should stop running because “running is bad for you”, she decided to dive into the world of human movement and hasn’t looked back since. By solving her own running issues, she has continued to PR into her forties with 4 Ironman finishes, podium finishes in many 12-72 hour adventure races, an average pace that has gone from 10:30 to 6:30, and several years of injury-free running at 50-80 miles/week. She has spent the last decade immersed in clinical biomechanics related to gait and is passionate about building the best running-specific healthcare facility in the country based around the concept that our bodies are meant to run, and that running is a skill that must be trained and evaluated consistently as our bodies change. Through her educational company RunLab Training, she helps trainers, coaches, and other healthcare practitioners effectively incorporate gait assessment and training into their practices and understand how to assess an individual’s structure, strengths and limiters. As a thought-leader in the industry, she is on a quest to debunk many commonly held running paradigms such as over-pronation, the existence of “perfect” running form, stretching is good for most runners, and that every runner needs to run at 180 steps per minute with a midfoot strike.
Dr. Davis graduated Cum Laude from The University of Western States in 2008. In addition to a bachelor’s degree in human biology and a doctorate in chiropractic, Dr. Davis has undergone extensive specialized training in running biomechanics, movement pattern analysis, lower extremity evaluation, return-to-sport protocols, clinical gait analysis, and Active Release Therapy. As part of her drive to help elevate the chiropractic profession’s use of evidence-based medicine, she spent several years as adjunct clinical staff for the University of Western States Research Department as a treating clinician and rehabilitation specialist for NIH funded low back pain studies on both adolescents and adults and has co-authored several publications on musculoskeletal injuries in the pediatric population. She also speaks at both personal training and healthcare seminars around the country on the importance of clinical gait assessment and the role that individual structure plays in human movement.
I am a competitive athlete and I understand runners. I grew up immersed in the music world as a trumpet player and did not find a love for sports until my early twenties, when I bought my first downhill mountain bike and went crashing (literally) onto the racing scene. I turned out to have a knack for mountain biking and spent several years racing every kind of bike I could get my hands on. In my late twenties I decided to try a triathlon while attempting to overcome my fear of the water and inability to swim. I made it through the race and was immediately hooked on endurance sports. As I competed in Ironman triathlons over the next few years, I ended up with running injury after running injury due to my lack of running background and acclimation to the sport. I looked for help on my biomechanics and running technique but was quickly frustrated with the lack of resources available. I decided to learn as much as I could about running biomechanics, not only to help myself but also to help my patients. I was quickly realizing a love for solving complex running-related injuries and the need for increased focus on movement patterns in the healthcare industry. I began looking at every patient’s mechanics as part of their assessment, whether they were runners or not.
At one point, after moving to Austin in 2012, I found myself in an orthopedist’s office as I was trying to figure out whether I had any structural damage to my knee following an old bike accident. I had searched high and low for an orthopedist who was a runner, thinking I would be able to talk shop with him and discuss any biomechanical limiters that may be causing this occasional flare-up (which, I should add, was never triggered by running but by cycling, even during the worst flare-ups). I remember the moment he looked at my MRI results as I waited expectantly, excited to work with him on a plan for my knee. I remember like it was yesterday the deflated feeling as he turned to me and said exactly this: “I don’t see anything wrong with your knee. What you need to do is stop running and take up cycling. Running is really bad on the knees”. The most frustrating part? he didn’t talk about rehab, or working on strength deficits, or gait, or anything related to helping me continue the sport that was keeping me healthy, both physically and mentally. It was at that exact moment I knew what I had to do. I threw his card in the garbage, ran 9 miles home from my appointment, and started RunLab.
Humans are meant to run. Study after study has shown that running isn’t bad for your knees, INACTIVITY is bad for your knees. Runners have less arthritis and healthier knees than non-runners, and yet we continue to hear that running is bad for you. I am always a work in progress, but since working on my mechanics and strengthening some of my weak areas I have been able to fully participate in the sport I love more than anything: adventure racing. I have competed in 12-72 hour races for the last 10 years without injury. I run 50-80 miles per week and have brought my race pace down from 10:30s to 6:30s without injury. I continue to PR, finish on the podium, and get faster into my forties. I don’t say this to pat myself on the back, I say this because if I can do it as a trumpet-playing kid with no athletic background, I promise you that you can too. Sometimes it just takes a little hand-holding from a team that understands not only the biomechanics of running, but the minds of runners.
Running isn’t bad for you. BAD running is bad for you.
WHEN YOU CHANGE THE THINGS YOU LOOK AT
THE THINGS YOU LOOK AT CHANGE.
- Runner’s World Apparently Doesn’t Understand Feet [Part 4]
With “Fake News” securing a prominent spot in the headlines lately, I feel as if I need to chime in and point out that Runner’s World has been promoting “fake news”, especially if the bar for qualifying as “real news” is actual science.
This is the final chapter of a 4-part Blog series of posts about a recent Runner’s World article titled “Everything You Need to Know about Pronation“. You can find the previous posts here:
If you’ve read my three previous posts you’re already up to date on my opinion that Runner’s World really doesn’t understand the concept of pronation as it relates to normal foot movement and shoe choice. In this final chapter I’ll be picking apart their definition of “Underpronation”. As in the previous blog posts, the text from Runner’s World will be in red and my comments are in black.
Underpronation (or its real name: supination) is the insufficient inward roll of the foot after landing.”
No, no it’s not! Supination is a tri-planar movement that describes the motion that helps your foot become a rigid lever for push-off. Supination does not describe a lack of pronation, it is its own important movement pattern and a vital part of foot motion during the gait cycle. Supination can cause issues (just like pronation, flexion, extension, rotation, or any other movement in the body) when either too much or too little occurs or when it occurs with improper timing during the gait cycle.
“Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.”
Often this is true, it is common for people with high rigid arches (or any of a multitude of structural issues up the kinetic chain) to have trouble fully pronating. They will frequently both land and push-off on the outer (lateral) edge of the foot (basically in an overly supinated position), putting a lot of stress through the small metatarsals (and pre-disposing them to chronic ankle sprains). However, I actually see many people clinically who have very rigid high arches that crash violently into pronation because they lack any flexibility in their foot or strength through their lower leg muscles (or glutes) to control the movement of the medial foot down to the ground. This causes their ankle to look like it is “rolling in” too much during stance phase. They look like they are actually pronating like crazy and end up coming in to the clinic with a stack of orthotics, insoles and stability shoes that have been sold to them in an attempt to solve the “rolling in” problem. In actuality the stability shoes and inserts are often pushing them even further onto the outside of their foot when they land. Trust me, this is not a scenario that can be solved entirely with a shoe. Don’t get me wrong, shoe choice is certainly important, but without someone helping you choose a shoe that understands biomechanics, you won’t solve anything long-term and may end up with all kinds of injuries to boot.
“This places extra stress on the foot, which can lead to Iliotibial Band Syndrome, Achilles Tendinitis, and Plantar Fasciitis. Underpronating (again, it is called supinating) will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.” (Chicken:Egg? Egg:Chicken?)
“Preventing Underpronation Injuries
Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band”
Hooray! They’ve embraced science and used the right term! Except as you’ve already learned everybody is both a “pronator” and a “supinator”…oh well, baby steps…
And I promised myself I wouldn’t start on this subject but… you do know the IT Band wasn’t made to stretch right?? Its primary role is to stabilize the knee. The last thing you want is a flexible IT Band. But I suppose that’s for another day. And it wouldn’t be Runner’s World if they didn’t get in their plug for shoe choice:
“Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries. If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.
- Wear shoes with curved lasts to allow pronation (or have someone assess your biomechanics)
- Look for lightweight trainers as they allow more foot motion (or have someone assess your biomechanics)
- Check for flexibility on the medial (inner) side of the shoe” (or have someone assess your biomechanics)
Runner’s World Video: Underpronation
Well, there you have it. My two cents on the aforementioned article which was brought to you by a widely respected, extremely popular company, who I’m sure only puts the most cutting-edge, latest and greatest research out there to keep their readership informed and up to date on scientific….wait….what’s this? This article was just a lazy re-post from the EXACT SAME ARTICLE posted in 2005? I guess what they’re trying to say is that nothing has changed in the last decade.
The next time someone tells you you’re a “pronator”, consider that they may just be spouting antiquated ideas from one or two decades ago that have been outdated for years and yet seem to somehow keep rearing their ugly heads thanks to articles like these. C’mon Runner’s World, you have a lot of new runners that you are influencing. Be better.
If you have questions, we’re here to help. We are dedicated to helping runners understand more about their bodies. If you’d like to chat with us or schedule an appointment, you can reach us at 512-266-1000 ext 1, or at info@RunLabAustin.com. If you are interested in learning more about gait mechanics from a clinical perspective, check out www.meetonthetrack.com
- Runner’s World Apparently Doesn’t Understand Feet [Part 3]
A person’s foot may pronate more than the average based on many things, some of them structural and some of them functional.