#RunPainFree

Running Form: Don't Believe Hype.

This is Sheldon, he was the most injured last (2016) marathon season, showing over 10 injuries as we went through the correction process, that he obtained running the way TOO many runners, not experts in movement, suggest. Which is the why so many get injured listening to it. He is completely corrected and now my fastest male runner. Because of that stride, he now has the function to utilize his entire movement pattern of a run, to actually run. That said, I can actually explain why you are 100% dysfunctional, with a smile of course ;),  and that's why you're so injured for so long.

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

When you don't have any hip rotation, which requires full extension and flexion, you create dysfunction in restriction of your own joints. I call this "under running" meaning, anything LESS than YOUR full range of motion, which will cause injury.. This happens, be it you are running wrong, or your mechanics are actually restricting your ability to run, both resulting in your body not functionally moving as a unit, making the joints and muscles to work against one another which leads to the greater imbalance (how the severity of the injury is determined), muscles and joints start OVER working improperly, resulting in injuries. You need BASIC HUMAN BIO-MECHANICS before any sport. Or, I don't care how good you are, you will never reach your potential, and you will stay with injuries. The mechanics MUST be present first IN ORDER to train the athlete.

So, for instance, a runner that does not have knee flexion at all (doesn't bend), is running as if they are running on stilts, jamming their hip, knee, ankle and back with every step. If you are not flexing your ankle, you are not flexing your hip. The dysfunctional movement, compounds injuries and makes the dysfunction STRONGER with every workout (speed workout is a strength workout FYI), until you correct the pattern. 

So, you have no chance at running totally pain free or to your potential, or any PR for that matter, without fixing base line mechanics.

Breakdown: Hip function, to ankle flexion, to full foot movement to completely ROLL THROUGH your foot (ESSENTIAL FOR RUNNERS), then engages the glute, which extends the hip to then fire the hip to flex (you do not get full flexion with out full extension first), the ankle extends and push off occurs, then the knee can extend .. that is gazelle movement, the full function of the entire lower body, dictated by the glutes support of the upper body and with no tissue/fascia restriction across the T-spine preventing twisting or torque. The IT Band covers the entire movement pattern, covering all major joints and muscles required to allow a run movement. If that is restricting anything, nothing will work. Its a process to getting your body functional IN ORDER To perform. And that is all #RunPainFree is about, preparing the body to perform. 

CLICK THE PHOTO BELOW FOR A SLIDE SHOW OF FUNCTIONAL STRIDES, Performed by Lead Female #RunPainFree Runner Jazz, and lead Male #RunPainFree #Runner Sheldon. 

 

 

 

 

New York City Runner Review and Testimonial by Marilyn Rosario

What are your running goals?

Marilyn: My goals were to become a better runner by incorporating more strength training exercises to my routine.

#RunPainFree Expert: Marilyn is an OT (Occupational Therapist), in her value of the function of the body, she came to us for prevention! She was ahead of the game, to ensure she could run with no problems.. and attain her goal of the NYC Marathon 2016. 

Why did you seek out #RunPainFree?

Marilyn: I knew that scoliosis was having an impact on my running and I wanted to see what #RunpainFree could do to help me. It was a year ago around this time that I had my first consult with Jessica.

#RunPainFree Expert: As an FMS expert, the job is find what is causing discomfort, or pain. In this case it was the imbalance in muscle development, due to the scoliosis and how her bones formed and grew. Can we change bones? No. But, we can retrain the muscles to reach and stay at their potential, in a way that prevents further dysfunction to the hips, which then dictates the knees and ankle joints. It was imperative we began immediately to address this. 

What was it that made you choose #RunPainFree over other options?

Marilyn: I started to read about Jessica to see the types of runners/clients she worked with. She has several clients like me who have scoliosis.

#RunPainFree Expert: We all have a slight case of scoliosis, so it's super common for #RunPainFree. Ranging in clients from 12 years old to 76 year old seniors I have corrected every single person that's come to me for the fall out of having scoliosis. I was confident in getting Marilyn on a stronger path. 

Did you see any other specialists before seeing a #RunPainFree Expert?

Marilyn: I went to a chiropractor to see if he can help me at first and just had me do an x-ray, a slight adjustment and threw some exercises for me to do without showing me how to do it. So I decided to call Jessica and had my consult and the rest has been history.

#RunPainFree Expert: I come from a Movement prospective. Orthopedic Surgeons cut, Chiropractors adjust, and Physical Therapy manipulate to get you mobile, #RunPainFree retrains your entire body how to function, and by default, we correct the pain you feel by correcting the entire movement pattern that resulted in the pain you feel. That's the huge difference between us. If you get an adjustment, but lack muscles that know how to fire, or have the wrong muscles firing, to keep that adjustment, the body slips out a few days later, you may spasm, and you're back at the chiro's door. Each profession is amazing! But, each profession has limits, and when it comes to movement...that is #RunPainFree, not those listed above. Furthermore in working with athletes, and until they are corrected, all their movement compounds their imbalances. So I must work fast, especially runners in marathon training mode. I have to keep up with them so their progressions happens, and allows me to progress them into the phases of correction. With Marilyn, we were able to jump right into her training. I have yet to tell a runner to stop running. I correct IN movement, so I need you moving to see whats going on and follow what the body reveals.

What was the difference between seeing your chiropractor, and seeing #RunPainFree?

Marilyn: She never told me that I could never run again. She helps manage my scoliosis by helping my underdeveloped muscles get developed and getting my body stronger.

#RunPainFree Expert: Immediately we addressed her T-Spine imbalance both muscularly and joint function, as well as shoulder girdle and Lats. The more we addressed her foundation, releasing the fascia of the IT band, which comes up from her knee, along the outer thigh, covering 80% of her glute, then following up across from her hip, low back, T-Spine and attaching at the opposite shoulder. AKA, IT band; (YES, it covers all of that and therefore dictates the entire movement pattern of a run) Essential to any runner, but specifically to Scoliosis, because there is bone restriction that is not moveable, where as facia creates restriction itself it adds to this overall restriction that trickles downs the body, resulting in pain and/or injuries. 

What have you been able to do since you decided to become a #RunPainFree client?

Marilyn: Last year was my first marathon and I wanted to be ready and to last the whole 26.2 miles pain-free! I signed on with #RunPainFree and have seen Jessica once a week to complete my exercise routine.

#RunPainFree Expert: GOAL! She completed the race and officially became a #RunPainFree NYC Marathon Finisher! She is currently in her loaded phase and solidifying her correction, running like a Gazelle, stronger everyday. She start's as a Pacer for the Galloway Running Group this 2017 Marathon training season, as she heads for Chicago Marathon 2017!

Overall, what has your experience with Jessica and #RunPainFree been?

Marilyn: Each and every session I was getting stronger and I started to get faster and more efficient in my runs and finally started to PR my races!!

They have helped me so much and I am so grateful for her. I look forward to continuing to working with her so I can continue to achieve my goals.

#RunPainFree Expert: Marilyn is the epitome of what #RunPainFree can do for those that do not have any injuries and want to keep it that way! Prevention is always the best correction. Coach Proud of how far she's come, and where I can see her going.. I will be right there making sure she accomplishes all her goals!

Should You Use Kinesio Tape to Prevent Injuries

Dr. Austin L. Sedicum, III.jpg

We're going to watch Dr. Austin L. Sedicum, III, from the Upper Bucks Foot and Ankle Medical Center, demonstrate how you can keep common injuries at bay, using KT-Tape. 

 

Here at #RunPainFree, we have a different opinion about a lot of the running gear, tools, technology, and devices used by elite runners to get over discomfort or pain.

 

Most of those discomforts and pains are coming from an imbalance in their bodies. In fact, aside from trauma or direct impact, all injuries are the result of an imbalance within the body.

 

Let's watch and then check out our #RunPainFree Expert comments below. 

"In the videos below, , shows you the proper kinesio taping technique that helps prevent the five most common running injuries. Pair them with these exercises for the most effective prevention." Dr. Austin Sedicum

How to Prevent Iliotibal Band Syndrome (ITBS)

 
 

How to Prevent Hamstring Strain

 

How to Prevent Shin Splints

 

How to Prevent Runner's Knee

 

How to Prevent Plantar Fasciitis

 

IT Band Syndrome Shin Splints Plantar Fasciitis Hamstrings Achilles Tendinitis Runner’s Knee Injury Prevention


How to Foam Roll For IT-Band Syndrome & Runners Knee

Hi everyone.

I''m here to give you really good information from a Functional Movement Expert's perspective. Cues and ideas that I talk about with my clients on a regular basis and it's about pain free living, and how foam rolling is KEY!

The foam roller that I am using in the video above is the PB Foam Roller. 

What is the foam roller? 

A foam roller releases the strain on joints that causes restriction in movement, decreases pain, increases blood flow and circulation, releases tension, and knots throughout the body. I require all of my clients to have them at home. I have my own personal use of these that I bring with my clients as well and it's imperative that they use it daily. Some of them are foam rolling to three times daily, depending on their pain level, because everybody has aches and pains and zingers! 

Why should I use a foam roller?

That "rubber band" feeling in your knee, is the IT Band pulling on your kneecap. It's important to use a foam roller or stick roller, because bottom line is, it does limit the pain you are feeling. The actual roll flushes out toxins from the soft tissue (fascia, what the IT Band is), and brings in new blood to the tissue, this allows more blood circulation to the muscles and they all start realigning and movement. With muscles getting in the right positions, this is how and ONLY how the muscle will fire/activate. The reason you are in pain, is from dysfunctional movement, that is being held in that dysfunctional place, by the IT band. I have personal injuries from getting hit but a truck as a pedestrian, that I could not do my daily work load as a fitness expert, without rolling daily. When I don't roll, I feel the restriction, especially because I am physical all day long. Restriction in movement, is a cause for injuries, and foam rolling helps create movement. 

Which foam roller, type and size to buy?

You want to get the PB Elite, Full Round black foam roller. Not blue, not white. Black is generally the hardest foam roller that you could get and it really gets into the tension of the fascia. Fascia cannot be stretched out, it has to be pressed out or rolled out. 

What part of my body should I foam roll as a runner?

Your entire body needs to be rolled out. Base of your neck, to your armpits, down your whole back, glutes, outer hips, hammies, inner thighs, up in your groin, hip flexors (right on them), quads, calves, achilles and feet. Everything is connected. and Running requires everything to move. 

Why do runners use foam rollers?

A foam roller is a runners best friend. Most runners use it for the IT Band, when then feel pain. Thankfully more and more runners are using them to PREVENT pain. But they actually need it for all the reasons listed above, in keeping with keeping strain off the joints, and good blood flow to both the joints and muscles, to keep you moving. 
Why does a foam roller work?


What is the best foam roller for runners?

PB Elite, Full Round black foam roller Is the only roller I recommend. 

 

Run. Go for it! No excuses, put on your kicks and get moving!

Jessica Leggio New York City Running Coach RunPainFree

The problem in saying “easier said than done”, is that you're saying in the first place. In doing so you are allowing yourself to not succeed. You are being your own roadblock, and that is the only reason you won’t go for it.

The first 10 mins. of a run is down right hard. But once you get passed that first few minutes, your mind finally shuts up and your body is moving! The struggle is no longer something that holds you from the run, its actually what feeds you once you are in motion. It’s getting to that point that’s hard, not the actually activity. Mind over matter. If everyone would understand that, and trust it we would be a much healthier society.

Shutting up your brain is the hardest part to the beginning of any workout. Your mind will tell you a million reasons not to workout. Why you shouldn’t run, excuses that in reality have no bearing on what the run is about. Let your mind talk while you get on those new Nike running pants you bought. And those amazing Nike Free kicks that feel like clouds. Because once you step on to the pavement or treadmill (whichever your choose) your mind will taper off. And 10 minutes into the run, its completely quiet. The run takes over your body. Clears your mind. All the sudden you feel your heart working for you. Hear the rhythm of your breath and your feet together rooting for you to keep pace. And it’s in that moment, you realize all the reasons why you should be doing this run every single day. The first 10 minuets suck wind, but that last 10 minutes are invigorating.

Run. GO! Your mind needs the break.

New York City Runner Review of #RunPainFree by Telisa Walter

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

WHAT ARE YOUR CURRENT RUNNING GOALS?

Telisa: My only goal was to fix the nagging IT pain that just would not go away despite everything I tried.

WHY DID YOU SEEK OUT #RUNPAINFREE?

Telisa: I went to Jessica after a PT (physical therapy) failed to help me run without pain. After 13 marathons, I was convinced I was done with long runs due to the pain.

#RunPainFree Expert: Telisa had knee pain caused by the IT (ileotibial) Band, which was restricting her hip from properly functioning. It also prevented her from having proper ankle flexion.  

WHAT WAS #RUNPAINFREE ABLE TO DO FOR YOUR IT BAND AND PAIN?

Telisa: She (Jessica) helped not only the IT pain get better but has worked on every single muscle that the injured IT band affected (spoiler alert- it was all of them).

#RunPainFree Expert: We addressed the movement pattern of her IT Band. It dictates the entire chain of movement, particularly with runners. This brought about other imbalances, dysfunction and weaknesses (often due to other muscle groups having to compensate) that needed to be corrected, in order to allow us to correct the root cause of her knee pain.

WHAT IS YOUR END RESULT HAVING WORKED WITH #RUNPAINFREE?

Telisa: Not only am I running without pain now, but because my muscles are working properly, I'm even faster, without extra effort simply due to running more efficiently.  Jessica (#RunPainFree) is great and never once told me not to run.

#RunPainFree Expert: We also uncovered a bit of dysfunction in her T (thoracic) spine, often caused by carrying heavy shoulder sling bags, which is a big culprit for back pain in the shoulder blade region. Because we had to correct the whole movement pattern, we also address any imbalances in the thoracic shoulder girdle region. This allows her to truly mobilize her t-spine rotation, torque, and trunk stability while running.

Conclusion: Telisa has opened up her run and has solid legs, all because she was consistent both in sessions and with following the at-home program she was given. Her pains are gone and she's using LESS effort and running faster. That's what #runpainfree is about, and she now rather than thinking long runs are in her past, Telisa has NEW goals for some negative splits and PR's!!  

COACH Jessica is PROUD! #RunPainFree OUT!

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

MISCONCEPTION #5

It's never too late. Reducing the pain that you're in will be a great relief. Anyone who's ever had to manage or live with pain knows that taking a level 9 pain or discomfort to a level 3, makes all the difference before a big race.

#RunPainFree Review & Testimonial in New York City by Lisa Barzotto

Lisa from pptc nycrunner group

I’ve been meaning to thank Jessica #runpainfree officially on here for quite some time! I contacted Jessica about two weeks before my fall marathon (Detroit Free Press Marathon) as I’d heard about how much she has helped many of my fellow track club friends and teammates. I’d been battling nagging ITBS on my left side, and was becoming increasingly worried about it healing in time for the race.

During training, I’d feel fantastic up until mile 15… and then frustrating, debilitating IT pain would set in. Every. Time. I was feeling pretty anxious about it (likely) happening during the marathon, especially having to run the last 11 miles in agony. I wanted so badly to be able to run this marathon with my sister (her first marathon) but was starting to convince myself it just wasn’t possible. On short notice, Jessica fit me into her packed schedule and spent time listening to me, assessing/observing my running, teaching me about ITBS, how to foam roll the right way, and various strengthening and corrective exercises.

She met with me a few days before the big day for one more session (and pep talk!) and checked in with me leading up to race day. I’m so grateful to report that I ran my marathon without ANY pain until mile 24…And the last 2 miles were more of a discomfort, not the debilitating IT pain I’d experienced during my training. It was a truly incredible experience to run a marathon with my sister and I felt overjoyed to be able to enjoy every moment of it without pain.

THANK YOU Jessica and #runpainfree! Your dedication and the passion you have for your work is so inspiring. I’m grateful for the help and support you gave me leading up to my maratho. Happy Running, all!!!

Written by Lisa Barzotto on Facebook.

#RunPainFree Review & Testimonial by Rochelle Ann Rosa

Running coach in new york city

Yesterday I met with someone I'm going to refer to as one of my angels So I'm a 65 year old woman who is determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE.

She explained to me that I don't need to get a knee replacement or anymore surgeries. She explained that I'm not properly using the muscles from my butt, quads, IT band, hamstrings, and calves and that if I learn how to correctly use my body I will be fine running forever and without any needed surgeries or pain. She worked with me and taught me what I have to do to correct myself.

I'm so grateful that I met her and l recommend her highly to everyone who runs. 👍🏽#runpainfree corrects MOVEMENT. "Itis" is immobility or improper mobility of the joint . MOVE, PROPERLY and you will stop the pain. Unless you correct HOW you're moving, expect to be in pain moving as you are. And that will cause your injury.

65 year old determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE. #runpainfree corrects

Jessica Marie Rose Leggio is a Functional Movement Specialist.https://www.facebook.com/runpainfreenow/'