Can walking be as effective a form of exercise as running? - Tony Paladin (Paladin Biokineticists)

Whenever we are going to relate things to one and other, it is always best to adopt the old adage of “comparing apples with apples”. Comparing apples with say bananas makes for good conversation; but it doesn’t actually address the cold, hard facts.

The debate about walking vs. running and the respective health benefits of each has swung like a pendulum for decades between Doctors, Surgeons, Biokineticists, Physiotherapists, Athletics coaches and Personal Trainers.

Before we can critically comment on whether walking can be as effective as running we would need to define what exactly: “form of exercise” means. If we loosely reference the World Health Organisation’s definition of “exercise”, we can break the components into functional / balance, flexibility, strength and cardiovascular.

If we use these components as indicators, we can critically assess whether walking is as “effective” as running.

From a functional / balance perspective, the slower the movement the greater the stimulus. Generally walking is a good choice for people who need to improve basic function, increase activities of daily living and enhance balance. The function / balance components can be respectively varied in difficulty by offering assistance or creating instability. Verdict = when it comes to training basic function and balance, walking wins.

Flexibility. Unfortunately on this front, neither walking nor running has much to offer in terms of increasing muscle and joint range of motion. If I had a loaded gun to my head and was asked to make a call, I would have to say that across the walking / running echelon, sprinting would probably elicit the greatest effect on flexibility due to the ballistic and elastic components of the activity. Verdict = Do Yoga or full range of motion exercises such as squats in conjunction to your walking and running program.

When we introduce strength into the walk / run debate, we end up with a chicken and egg situation. Does one need to be strong to walk and run or does walking and running make you strong? Lets make walking the chicken and running the egg. Walking is the most elementary form of movement; it is literally one step harder than sitting. From the perspective of rudimentary movement, it is logical that one should start with the basics prior to advancing the activity. The “basics” in this case, is walking and when advanced, is running. Strength however, nestles itself quite firmly in between the two activities: you need to be strong to run. Do we go with the chicken or the egg? Since neither walking nor running really develops strength, it is advisable to include other movements in your program, which do. Verdict = Walking should be progressed to incline walking which should be progressed to fast incline walking which should be progressed to running. Strength exercises should be included across the entire stratum.

Then we have the cardiovascular component. In short, the faster your heart beats, the more “cardiovascular” the modality of exercise is. One could argue that it is a no brainer that running elevates your heart rate more than walking does, but does it really? Running sloppily on a flat surface at a slow pace versus brisk walking with a backpack up a hill is like comparing apples with bananas. If we compare apples with apples; as a general rule running elicits more of a cardiovascular response on the body due to the speed of the activity. The body needs to work harder to run than to walk. If we are going to get walking to obtain the same level of work, we need to make it more difficult. This can be done with speed, resistance, hills and direction. Verdict = from a cardiovascular perspective, walking with purpose has the potential to topple lackadaisical running.

So… Shall I walk or shall I run? For the non-injured and mostly healthy community, running has the ability to elicit more of an exercise response than walking and should probably be the mode of choice. For individuals with joint problems or who are simply not fit enough to run, walking is a heck of a lot better than bum sitting in terms of exercise response. Even when walking is too easy and running is too hard, walk-running is also an alternative to get the heart rate up but still allow for bouts of rest. The bottom line is your ability: exercise is meant to be both challenging and enjoyable.

With regards to general health benefits, increased fitness, toning and weightloss; the American College of Sports Medicine (ACSM) recommends that adults get at least 150 minutes of moderate-intensity cardiovascular exercise per week; strength train each muscle group two to three days a week; do flexibility exercise two to three days per week; and finally, do functional exercise two or three days per week. Whether you choose to walk or run is your choice, just make sure your heart is beating while you are doing it!

Tony’s Primary areas of focus include: Orthopaedic rehabilitation through strengthening (mainly backs and knees). He works with regaining function in ACL (anterior cruciate ligament) reconstructions and total knee replacement patients.

Tony also has an interest in sport specific testing and training (primarily rowing, cycling, running and triathlon).

Tony can be contacted on 011 807 9877 or tonypaladin@kinetics.co.za. 

In case of an emergency, he can be contacted on 082 921 6776.

Sacroiliac Joint Dysfunction - Melissa Biffi (Paladin Biokineticists)

What is the (SI) Joint?

The sacroiliac (SI) joints are formed by the connection of the sacrum (triangular-shaped bone at the base of the spine) and the right and left iliac bones (two large bones that make up the pelvis). While most of the bones (vertebrae) of the spine are mobile, the sacrum is made up of five vertebrae that are fused together and do not move. The SI joints connect the spine to the pelvis and the sacrum and the iliac bones are held together by a group of strong ligaments.

There is relatively little motion at the SI joints, most of the motion in the area of the pelvis occurs either at the hips or the lumbar spine. When and individual is sitting upright of standing these joints  need to support the entire weight of the upper body, which places a large amount of stress across them and this can lead to wearing of the cartilage of the SI joints if the supporting muscles and ligaments are not strong enough.

Causes of SI joint dysfunction

SI joint dysfunction is a term used to refer to a condition that causes pain in the SI joints from a specific cause. There are a few common causes of SI joint dysfunction and these are conditions that change the normal walking pattern which places additional stress on the SI joints, This could include a leg length discrepancy (one leg longer than the other), or pain in the hip, knee, ankle or foot.

Degenerative arthritis is a common cause of SI joint dysfunction. As with most other joints in the body, the SI joints have a cartilage layer covering the bone. The cartilage allows for some movement and acts as a shock absorber between the bones. When this cartilage is damaged or worn away, the bones begin to rub on each other, and degenerative arthritis occurs. This is the most common cause of SI joint dysfunction.

Another common cause of SI joint dysfunction is pregnancy. During pregnancy, hormones are released in the female's body that allows for relaxation of ligaments which prepares the body for childbirth. Relaxation of the ligaments holding the SI joints together allows for increased motion in the joints and can lead to increased stresses and abnormal wear. The additional weight and walking pattern associated with pregnancy also places increased stress on the SI joints, 

What are symptoms of SI joint dysfunction?

The most common symptoms of SI joint dysfunction is sacroiliac pain. Pain in the SI joint is often related to either too much motion (hypermobility) or not enough (hypomobility) in the joint. Individuals often experience pain in the lower back or the back of the hips and can also be present in the groin and thighs. The pain is typically worse with standing and walking and improved when lying down. Inflammation and arthritis in the SI joint can also cause stiffness and a burning sensation in the pelvis.

How can Biokinetics help SI joint dysfunction?

 Biokinetics will focus on prescribing a specific individualised exercise regimen according to the needs of each person. The program will consist of low-impact aerobic activities , range of motion exercises for flexibility ,strength training  to improve muscle tone and stretching exercises. Exercise can help reduce pain and fatigue and improve muscle and bone strength. It is very important that the correct exercises be prescribed and done obediently, as incorrect exercises; a lack of effective management of SI Joint dysfunction and poor compliance of the individual can lead to progression of and increase pain of the SI Joint.

Melissa Biffi obtained her BCom Sports Management Degree at the University of Johannesburg and completed her Honours in Biokinetics at the University of Witwatersrand.

She has a special interest in dancing and other sports such as soccer and hockey, which lead to her interest in orthopaedic rehabilitation, particularly knee rehabilitation.

Melissa is also very passionate about working with children in specific areas such as rehabilitation and development of individuals from very young ages all the way through to adolescents.

Melissa can be contacted on 082 822 9677 or melissabiffi@kinetics.co.za 

Joint Laxity... Are you bent out of shape? - Nicole Robson (Paladin Biokineticists)

Ligaments connect bone to bone and therefore play an important role in joint stability. When ligaments are lax, there is less stability and the ligaments are termed “loose.” When this affects more than one joint in the body it is termed hypermobility and is often the cause of chronic pain. Causes are either genetic or as a result of an injury (torn ligament). Individuals with lax ligaments are more pre-disposed to injury and resultant joint degeneration with increasing age.

Common symptoms include

•  pain and stiffness in the joints and muscles
• clicking joints
• pre-disposition to dislocation.
• fatigue (extreme tiredness)
• recurrent injuries – such as sprains

Exercise is a great way to help manage pain and create stability around the joints. As a biokineticsist we can determine which joints are more hypermobile than others and therefore can determine which muscles are compensating. It is important to have specific exercise prescribed so that strength can develop and assist with stabilisation. It is also important to learn what normal range of motion is for each joint, in order to avoid hyperextension.

It is important to concentrate on both isometric and concentric strengthening exercises. In isometric exercise, the joint doesn't actually move, but the muscles around it are contracting. This enables the joint to remain stable whist gaining strength. With concentric exercises, muscles shorten as they contract (i.e. when you lift a weight in a bicep curl).

Emphasis should focus on the most susceptible joints such as your shoulders, elbows, knees and ankles. Core strengthening surrounding joints in your lower back, pelvis and hips is also of vital importance. A strong core assists with overall stability and therefore less chance of injury.

Do's and don'ts of running, the common misconceptions - Natasha Eekhout (Paladin Biokineticists)

How hard can running really be? You’ve stretched out, trained your core and finally ready to put your fancy kit on with your ultimate running shoes and hit the road, voila! However has all your training leading up to your run really made a huge difference on your performance?

Stretching and flexibility

We’ve all seen that one runner stretching out those tight biltong strips we call hamstrings but how much does that really help. Initially stretching was seen as a performance enhancer however, recent research shows that it may just hinder it. This all has to do with neuromuscular factors nevertheless, this also depends on the types of stretches performed, static or dynamic. (Have a read through our blog discussing these two). This goes hand in hand with flexibility. The more flexible you are the lower your running economy, due to negative impacts on the stretch shortening cycle.

Distance running strengthens your legs

Actually this isn’t the case. In general, running will either decrease your absolute strength or just keep it, there have been no noted increases as of yet.

Lactate causes fatigue

Lactic acid is produced when the muscles break down glucose during strenuous muscular activity. It is commonly seen as a waste product. Although lactate may correspond with fatigue, it is not the cause and is actually present to delay the onset of fatigue and provide your body with a source of energy.

How important is core strength for running?

It’s good to have a strong core to help with general stability and decrease back pain, however its effects on running performance haven’t really hit the research books, as many runners haven’t really noticed major differences.

You shouldn’t be crashing on the floor after a race?

Nope this one ain’t correct either. So instead of standing around with your hands on your head, like you’ve been advised to, to try ‘recuperate and gather your energy,’ listen to your tired body and give into those jelly legs. Your body needs a break and is battling to pump blood against gravity.

With all of the above stated, it’s up to you and how your body feels. If you’re keen on sticking to your routine or happy to change it up, that’s completely up to you. The main focus is to improve your economy and overall training performance for a great healthy running stride.