Helen Hall - Biomechanical Analysis for Pain & Injury Solutions

Helen Hall - Biomechanical Analysis for Pain & Injury Solutions Analyzing Movement to Understand Pain and Create Solutions; passionate about biomechanics. Ultra distance runner; PFM efficient running coach.

24/06/2022

I had the pleasure of nattering about movement with and was grateful for both his insightful questions as well as his patience whilst I meandered off piste, eventually returning (mostly) to finish the answer! Thank you for inviting me David and thank you for listening and sharing if you find it interesting šŸ¤“
https://davidgreyrehab.com/category/dgr-podcast/

17/04/2022

PFM BITE: ā€œWHAT CONSTITUTES A RUN?ā€ So many think that the ā€˜parts of’ a run are just that: running, running and more running, from the very beginning to the very end. With the corollary being that if you don’t run every step for every second of the run, it cannot be considered a run. As I so often hear in clinic, ā€œI feel a failure if I’ve walked/stoppedā€.
Accumulating fatigue and discussions about efficiency notwithstanding, what about the fact that so many runners report pain not WHILST they’re running but only afterwards.
The point of today’s series of 3 stories (on FB and Insta - I can’t figure out how to show them here, but the links to the drills are below) is to show how effective RUNNING PAUSES are. I found my problem BECAUSE I pressed pause on my run, but in no way would I then classify my activity as ā€˜not a run’.
For me, for the pleasure of it, for the JOY of it, for the fullest experience of it, for it to BE a run, for it to be a movement skill encompassing my whole being, then a run constitutes walking, pauses, exploration of different movement shapes and as much variety in terrain as effort levels.
The reward is an enjoyable experience, with repeatability woven into the enterprise BECAUSE you looked after yourself.
Sending you all Happy Easter greetings, wherever you are, and whatever gear you’re moving in.


https://www.instagram.com/tv/CBdGlJ2n1iC/?igshid=YmMyMTA2M2Y=

https://www.instagram.com/tv/CA9rQDynHdd/?igshid=YmMyMTA2M2Y=

https://www.instagram.com/tv/B_5OfcGnQyF/?igshid=YmMyMTA2M2Y=

16/04/2022

PFM Bite: If you want those muscles to fire, you need the bones they attach to TO MOVE! A Jackanory-style reading (page 180 if you were wondering) celebrating ’s 4th birthday, duly honouring the rather marvellous GOLDEN BOWL … so useful for running too …
In the book I promised PFM coaches; I’m on it. The PFM Way is being filmed and the models are busy doing their movement homework!

09/04/2022

PFM Bite: The Power of Sunshine!
I’ve talked about using your shadow to your advantage before, and it’s useful enough to repeat, to remind, to return to … so you REMEMBER it’s there for you, every time the sun takes his hat off!

I see tightrope runners (who often WALK with a lovely tracking width!) in clinic all the time; their injury histories tend to run along the lines of tight hips, IT band issues, knee issues, 5th metatarsal stress fractures, sprained ankles and frustration that no matter how hard they try, they can’t seem to go faster. They also tend to have (not always, but enough for me to always ask more questions!) messy handwriting and a ā€œthinks bubbleā€ coming out of their heads when faced with a ā€œleftā€ or ā€œrightā€ instruction (Lego … so interesting!).

So let the sunshine reveal what you might not know about yourself, then go to Level 2 of and play with finding MORE SPACE for your body to move more efficiently and effectively in.
Soon enough, there’ll be THE PFM WAY coaches to help you find that piece of Lego too …

The Mother Treeā€œWhen Mother Trees - the majestic hubs at the centre of forest communication, protection, and sentience -...
04/04/2022

The Mother Tree

ā€œWhen Mother Trees - the majestic hubs at the centre of forest communication, protection, and sentience - die, they pass their wisdom to their kin, generation after generation, sharing the knowledge of what helps and what harms, who is friend or foe, and how to adapt and survive in an ever-changing landscape. It’s what all parents do.ā€

ā€œThe scientific evidence is impossible to ignore: the forest is wired for wisdom, sentience, and healing.ā€

Excerpts from Finding the Mother Tree - Uncovering the Wisdom and Intelligence of the Forest, by Suzanne Simard

If I had started the quote above after the word ā€˜die’ - so all you saw was ā€œthey pass their wisdom to their kin ...ā€ - you would probably have assumed I was talking about a human being. The book is amazing, the science ā€œrigorous, peer-reviewed, and widely publishedā€ (and was also the ancient wisdom of many Aboriginal people), so to liken our ā€˜movement make-up’ to a tree maybe isn’t as whacky as it first appears!

And by the way:

Sentience: the capacity to experience feelings and sensations.

TREES!!!

Having looked at Lego as movement development through the lens of ā€˜birth to upright’, we now need a bigger frame to hold all aspects of movement together. Trees: they’re well-used in the world of metaphors, comparisons and symbolism, and now they’re going to continue our movement story ...

ROOTS:

We all know what can happen to shallow-rooted trees in wet and windy conditions; it’s easy to conceptualise that roots underpin the integrity of ALL movement above. Tree roots reach out FROM CENTRE in all directions to communicate, sense, feel, protect AND to create three-dimensional stability in the moving structures above ground.

FROM CENTRE (the root source), each root can be identified as being to the left or the right, forward or backward of centre as you look at it, deeper and shallower relative to each other and when you combine the left-right with depth, diagonal vectors are generated.

In the exact same way, our movement development at its ROOTS, offers us, RELATIVE TO OUR CENTRE:

Top-Bottom Movement

Front-Back Movement

Left-Right Movement

Left-Right on the Diagonal Movement.

We have three-dimensional stability on two feet because of the interaction of three planes of motion, using these (above) four parameters:

Top-Bottom tells us which way is up.
Front-Back gives us a belly and a backbone and sagittal plane movement (motion viewed from the side of the body: page 68, EWYSO).
Left-Right gives us sides and a midline and frontal plane movement (motion viewed from the back or front: page 120, EWYSO).
Left-Right on the Diagonal gives us a twist through the system and transverse plane motion (page 186, EWYSO).

The ROOTS of our movement development help us begin to understand spatially ā€œwhich bit of us is where and what action it’s takingā€. After all, if Lego is to be played with, something else ā€˜movement’ already needs to be in the basement, ready and willing to explore ...

TRUNK:

Even if you’ve never hugged a tree (I recommend it; there is deep knowing within your embrace), you’ll know that whilst it’s sturdy, it’s not completely immobile. Indeed, if it were, it would snap in the wind and become something else: an eco-system for funghi, a critter-shelter, kindling, part of a log cabin, the list goes on.

For the tree trunk to fulfil its purpose, it reaches upwards with strength and enough flexibility to maintain upright whilst movement disturbs it.

Down in the basement/brainstem, movement ROOTS + DNA timeline-driven reflexes (Lego) weave their magic together, creating our spinal strength and vestibular balance for uprightness, along with control over 360-odd joint articulations (depending on how you count them), enabling us to move whilst maintaining our Top-Bottom orientation (read: not topple over).

Our tree is growing: we have ROOTS offering grounding with 3D movement understanding, nourishing the robust, athletically-mobile, LEGO-generated, upright TRUNK above ... the one that’s just about to burst through the basement ceiling ...

BRANCHES:

No, not our arms; we only have two of those. Think bigger! We’re not conceptualising our structure with tree structure; rather, we’re using tree structure to discuss natural motor development. Lifelong Movement Development.

Spreading tree branches give more surface area opportunity to make food for the tree, via the leaves, enabling its growth cycles.

If movement is Life and life is Movement, our BRANCHES are the many smooth, controlled, voluntary movements possible now that the ROOTS and TRUNK (Lego) together have created stability and strength with mobility.

The BRANCHES - now reaching across the first floor (basal ganglia) - are the ā€œbasicā€ movements of walking, running, skipping, galloping, jumping, playing hopscotch, dancing and the co-ordination of some hand-eye and foot-eye skills and all the varied activities that incorporate those movements.

As the ROOTS continue to feed information to the TRUNK, the better organised the BRANCH network becomes. The more movement through the BRANCHES, the better the TRUNK resilience and the more used to grounding stresses the ROOTS become.

Our tree continues to grow ...

LEAVES:

Life goes on, seasons come and go, the moon waxes and wanes, energy grows and subsides.

Consider LEAVES - their growth in spring and their demise in autumn - as the ebb and flow of movement and energy through the seasons.

This element of the endless cycle of movement development is often missed; even evergreen trees have their growth and repair cycles ...

FRUIT:

Not all fruit trees bear fruit. Sometimes, a fertilisation issue holds back fruit production, sometimes the weather interferes and of course, you can’t discount the general health of the tree. Regardless, a fruit tree is part of the overall eco-system and its fruits matter.

If we consider the FRUITS of our tree as learned movement skills - borne of increasing levels of flexibility, mobility and balance - they can only be possible if the ROOTS, TRUNK and BRANCHES are prospering and vigorous enough to support them.

Your movement FRUIT depend entirely on the health of your ROOTS shaping the three-dimensional world the TRUNK needs to grow flexibly upright in, which in turn enable the BRANCHES to spread in an organised fashion, allowing smooth and controlled basic movements at all times.

Our tree needs the active reach to push through to the top floor (frontal cortex), to flower in all its glorious potential.

If we’re only as strong as our weakest links, let’s find them! Let’s focus on ROOTS, TRUNKS and BRANCHES ... and watch the fruit blossom.

LEGO. You either know it or can imagine: it’s pretty Ouchy to stand on … AND … there are hidden depths to their long-sta...
29/03/2022

LEGO. You either know it or can imagine: it’s pretty Ouchy to stand on … AND … there are hidden depths to their long-standing design. Could it be the ā€˜secret’ to your chronic pain/repetitive cycle of injuries?
Too many words for social media, so here’s the link: https://www.helen-hall.co.uk/2022/03/the-lego-story/.
How many pieces short of a full set are you?

10/02/2022

ANKLE MOVEMENT! YES PLEASE!! Only a simple movement is available here - open and close - (plantarflexion and dorsiflexion respectively) but my goodness, I am seeing an epidemic of ā€˜stuck ankles’!

So here’s a mini experiment to get the ā€˜NOTICING’ juices going.

Now - of course - my body isn’t used to what I suddenly inflicted on it, but the data and effects correlate well with what I measure and see in folk who come to visit me and Doris here in clinic; folk who in the main aren’t even aware that one (or both) ankles aren’t able to do their simple (and clearly important) job well.

Generally, the stride length shortens, the timing changes and the forces through both feet become less smooth and/or asymmetrical.

And that’s just what happens at foot level (this is a ā€˜PFM Bite’ and a full analysis would take ages).

Whilst anything new feels odd, this felt disagreeable and I made a poor choice of foot: my R ankle was badly broken (my L was only ā€˜slightly broken’!) and is the one that needs lots of TLC … so now I’m going to do that, having made it feel awful in the name of ā€˜exploration’ (I feel a bit like a ā€˜proper’ scientist, using myself as a human guinea pig!).

Ankle/foot love is the subject of Part 1 of EACH of PFM WujWum Series of 6 videos, and pages 105, 131 and 213 of Even With Your Shoes On. I’m off to do some ANKLE LOVE …

24/01/2022

Sock choice. YES, IT DOES MAKE A DIFFERENCE!

I stayed relaxed for both recordings (separated by the 3 minutes it takes to switch socks and reset Doris) and was looking at the same point on the image in front of me for both measurements. It’s not ā€˜proof’ of anything, just very interesting that I can instantly measure what the lovely lady who messaged me, measured. She ā€œran further and a little fasterā€ and she couldn’t believe the difference.
I felt more balanced in the toe socks, my tracking width was 30% wider and my strides L AND R were BOTH 5% longer with the toe socks!!! FIVE PER CENT improvement in stride length for no training, folks. (And the toe socks were measured first, so no, I wasn’t ā€˜warmer’ for that measurement!).
As a random, off-the-cuff experiment, I thought it was worth sharing …

Sunday Musings … writing course content for the 3-tiers of The PFM Way Coaches and took a little break to be creative. W...
16/01/2022

Sunday Musings … writing course content for the 3-tiers of The PFM Way Coaches and took a little break to be creative. Wow, we are born to be AMAZING!

The Carlsberg of Minimal, Grippy, Winter Quagmire-land Trainers? So Far … So Amazing!Minimal footwear and UK winters don...
11/01/2022

The Carlsberg of Minimal, Grippy, Winter Quagmire-land Trainers? So Far … So Amazing!

Minimal footwear and UK winters don’t normally mix well. Feet can get cold without much separation from the ground, and the grip may well be ā€˜perfect for trail’ if it’s rocky dry ground in (eg) Colorado, but is generally not enough to stop you going arse-about-face in the slop of the UK countryside.

I generally avoid recommending ā€˜product’; stuff is ā€˜horses for courses’, but now that ā€˜proper shops’ are hard to find, we often rely on reviews. Here’s one: these boot/trainers are excellent.

We used basic dubbin to seal the leather and even with sheep slurry reaching the lace eyelets, nothing went in. I’ve been wearing normal toe socks, adding the thermal insoles … utter luxury. What a delightful find: https://www.vivobarefoot.com/uk/magna-forest-esc-womens

These beauties might be the best trail runners I’ve ever worn … the only test left is their robustness … I’m feeling confident (the power of dubbin, Michelin tyres and good quality leather!).

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36 Bois Lane, Chesham Bois
Amersham
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