Caleb Mcinnes: Podiatrist & Athlete

*** LOAD, CAPACITY & YOU ***
Just like this glass has a capacity so does your body...however when LOAD is greater than CAPACITY, it is only a matter of time till you sustain an injury to one or more of your: - joints - muscles ... - bones - tendons - ligaments...etc
The good news is we have have the ability to improve our capacity and manage our load so it doesn't exceed our capacity.
What are you doing to improve your capacity?
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Tempo efforts on the trails this morning off the bike with the @asftri crew. The build toward ITU World Triathlon Grand Finals Gold Coast 2018 continues...the count down is on.

**Movement is Sensory** If we don't have sensory input coming in, we don't have motor output going out. The foot is a huge sensory gateway for human locomotion whether we walk, run, skip, hop or jump; but we need to allow it to be. Anything between the foot and the ground distorts the input, affects the rate of processing and hence the output is then affected. To optimise the efficiency of movement we must optimise the sensory stimulation... #beyondgrossbiomechanics #humansaretouchyfeely
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New superfast swim skin thanks to Zone3 Aus ....looking forward to racing in it! 2 weeks till race day.

OVERSTRIDE....makes you 5-8 x more likely to sustain an injury & is one of the most common findings when I assess Running Technique & Loading Mechanics.
Your body is designed to absorb vertical impact forces and provide a horizontal force for propulsion, BUT what Napier, et al 2018 call "PEAK BREAKING FORCE" Aka....OVERSTRIDE where there is maximum horizontal force in the opposite direction to the way you are travelling significantly increases your risk on injury, where as ...vertical force 7 loading rate was found to have no bearing on it.
I would suggest that despite this study being done on women gender would have little effect on the result.
The good thing....in most cases the peak breaking force is relatively easy to manage & something I address frequently in the clinic.
Caleb
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Our foot is not only a Biomechanical Structure but also a "'Sensory Gateway'" to control movement!
Input --> Processing --> Output --> Movement
Distort the input & have a guess what the out put is:
... *Poor postural control *Poor joint position *Slow rate of stabilisation *Poor energy transfer *Poor loading / Increased tissue stress
My tip: Enhance your input sensitivity; enhance your processing and out and enhance your movement through #barefoottraining
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First race since the end of March on the weekend and things went pretty well... Happy with my runs but struggled on the bike given the i've been riding well. 7 weeks till Worlds and I know what I have to work on... I will continue to work hard...always gains to be made! .... . . WIZZ BIKES Verge Sport - Australia Verge Endurance Squad Zone3 Aus PREY Defiant VFuel Australia ASF Triathlon
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🏃‍♂️🏃‍♀️ vs 🚴‍♀️🚴‍♂️....Top develop power on the bike 🚴‍♂️ you need to develop force though a different range of motion than running 🏃‍♀️
Here is a great little info graphic on the timing of muslce use during the pedal stoke.
Of importance to note is most of these muscle (on the bike) work through mid range as opposed to running where you work through a much greater ROM...into hip extension.
... Also check out how much you work in the push phase. This all happens in front of the hip.
Triathletes that struggle to run fast off the bike...if you are short through the hip flexors and not working on strength into hip extension you will always struggle to run well off the bike.
Work: - mid range - work through extension - improve you hip mobility &
Be free2ride and run well off the bike.
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*** Heel Pain ?? ***
Hot off the press!! New research published today regarding Plantar Fasciopathy.
Bishop et.al, 2018 found during their RCT (randomised control trial) that:
... 1. If your heel pain is mainly first step in the morning, custom foot orthotics are effective in reducing pain and thickening of the plantar fascia.
2. If the heel pain is worst at the end of the day, then purchasing new cushioned shoes is effective.
This is will be a great help clincally for symptom relief, BUT other measures also need to be put in place to prevent re-occurence and address the underlying causes of why it is there in the first place and a plan put in place to get people out of them if and when appropriate.
Also remember that Plantar Fasciopathy is one of many causes of plantar heel pain.
Please feel free to share with or tag anyone who may benefit.
Caleb.
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Geeting stronger! 4 sets of 10 at 85kg deadlift. Bring on the speed in 8 weeks! Weekday strength work.

LOW CANDENCE, BIG GEAR work is great training if done in the right quantities at the right time.
BUT be careful...riding in a big gear too much is one of the most common contributors to anterior (front of the knee) pain on the bike as it loads up your quads.
It helps with neural adaption for strength, muscle overload and can be like a weights session on the bike.
... Tips: 1. Make sure you start with short intervals 2. Have your saddle height correct to prevent compression of the tendons as they cross the knee. 3. Have your alignment correct. Using a custom insole can help reduce injury risk and help enhance performance. 4. Don't sprint if trying to build strength, initially 5. Get stronger through the quads and core
Having pain or discomfort on the bike?? A #free2ride fit can help.
Ride safe and be Free2Ride. Caleb
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Following my post on the force production from the calf yesterday, some people have asked me are the calves more important than the glutes?
No I wouldn't say one is more important than the other. We can't mis-interpret the force developed as one being more important We CAN'T neglect the glutes or any of the muscles that contribute to the running action.
... The calves, glutes & many of the other muscles used for efficient running gait, don't work in isolation to create a movement...they work together but:
1. Have different roles 2. Act at different joints 3. Act at different stages of the gait cycle 4. Have both a decelerating (loading) role and accelerating (propulsive) roll 5. Are different sizes & bigger doesn't always mean stronger!
We need to develop good mobility, strength, habits, balance & co-ordination that will cross over to allowing GOOD MOVEMENT in what ever your choosen sport.
Move well then move often and under greater load.
Caleb.
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*** Glutes vs Calves*** - You might be surprised
When it comes to force on the muscles while running most people think it is Glutes are the major producer. Whilst they play a very important role it’s not all about the Glutes.
The SOLEUS is shown to be responsible for the greatest amount of force, at 6.5-8 x Body Weight.
... The Soleus one of two major calf muscles and sits underneath your gastrocnemius.
A perfect way to strengthen this is by doing a seated calf raise. For a demonstration of the seated calf raise click on the link: https://www.calebmcinnes.org/video/seated calfraise…
The calf is so commonly weak and neglected as a driving force, yet essential for both performance and injury prevention.
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Melbourne turned it on this morning. Fresh but sunny! 62km of hills on the 🚴‍♂️ in the 🌛 & ☀️ after a tough brick (run/bike/run) yesterday.
Trainings been very limited the last 3 weeks due to being sick and what I have done has been short and very easy.
Listening to the body is so important!
... Hoping to be ready to go full steam ahead again next week with prep for World Champs on the Gold Coast in Sept.
The count down is on.
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***HEEL CLAMP : Fit tip #3. Are you losing power from heel slippage? Here I show you a simple test to check that you aren't going to slip. Being well fixated in the shoe is a big part of preventing this. Please share or tag anyone you feel may benefit... Ride safe and be #free2ride
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Thanks @zone3australia for the goggles. Can't wait to test them out tomorrow! . . #iracezone3 #zone3aus #zone3 #triathlon

Looking forward to educating some of the best Junior Triathletes in the country tomorrow form VIC, SA & TAS about footwear and performance enhancing feet at the Southern Stars Development Camp. Thanks for setting this up Jason Delfos & @on_running au

Cycling Shoe Fit Tip #2: Width...
The ball of the foot is a common problem area for cyclist but it doesn't have to be. The front of the foot is the widest part of the foot (or it should be) and arguably the most sensitive when it comes to cycling shoe fit. It is also where the transfer of power from foot to pedal occurs. Here are my keys for width: 1. ... DON'T compromise on length to get the width, this can create other issues 2. The shoe should be at it's widest part from the ball of the foot forward 3. Your foot should not feel squashed but the shoe should feel firm. 4. The shoe should not be deformed by the foot when worn and there shouldn't be pressure areas that are uncomfortable.
Note some people need more than just width to unload the ball of the foot? Ask me more if you need to!
Next up - Heel Clamp.
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*** Cycling Shoe 🚴‍♂️ vs Running Shoe 🏃‍♀️ Fit *** Over the next week I will post 5 Tips for Cycling Shoe Fit Here's Tip #1: Length.... You only need 3-5mm between your longest toe and end the of the shoe in a cycling shoe as opposed to 10-12mm in a runner. Test this by taking the insole out, standing on it and checking the length.