Research backs this, too. One study showed that just one or two moderate- or vigorous-intensity activity per week could reduce the risk of dying2 from cardiovascular disease (40%), cancer (18%), or something else (30%), when compared with inactive individuals.
Of course, if your shoes are putting you at risk of injury, it could hinder your ability to perform even leisurely activities.
Rocker bottom shoes are designed to lessen the impact on the foot when it hits the ground, so cushioning is important, per Kornfeld. It’s reasonable to say that the shoes we use to run and walk can increase or decrease the stress up the leg, into the low back, and throughout the rest of the body.
“The amount of cushioning or support you need in your shoe will depend on individual biomechanical factors, the type of surfaces being run on, and the amount of mileage per run,” Kornfeld adds.
Folding the Echelon Stride is easy and one of its most prominent selling features. Simply fold the console down and push a pair of red buttons located under the handlebars to flatten them. Stepping on a lever on the left side of the machine folds the rest up easily. When folded, the treadmill is very compact.
Using the treadmill is fairly straightforward, too. A simple panel on the treadmill displays and tracks your time, speed, distance, and heart rate. A Bluetooth-enabled heart rate monitor strap comes with the Echelon Stride.
One reason the Echelon Stride is more affordable than other high-end treadmill models, such as Bowflex Treadmill 10 ($2,300), is that it does not have its own touch screen. Instead, you must sync your phone or tablet with Bluetooth to use the app.
Although the app adds a ton of value, it’s not necessary for using the treadmill. Our tester skipped the app and opted to stream his own workouts from other platforms.
If you do choose to use the Echelon United app, you’ll have access to on-demand and live programming with workouts for running, strength training, and yoga, among others.
The incline and speed are simple to control by using an easily accessible button on the treadmill’s handlebar.
People often ask me what I love about running. Aside from the proven mental and physical benefits of running, the exercise has always appealed to me for the mere fact that you don’t need much to get started. For the most part, you can simply step out the door and be on your way to a heart-pumping, mood-boosting workout.
That said, as I head into my fourth round of marathon training I’ve zeroed in on a few items that make the whole experience way more enjoyable. Truthfully, I credit these products for my fastest race finishes, not to mention my ability to stay healthy (and sane) during peak training season.
Through a lot of trial and error, over a dozen half marathons, and three world major marathons, I’ve found that I can’t train successfully without these items.
We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too!
Here’s what we’ll cover in our guide to running:
If you’re interested in starting a proper running practice (which you are, ’cause you’re here), you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app.
Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:
Your body needs to have a base level of fitness before running becomes a viable option.
Here’s why running too early can be harmful:
Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes.
If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
Your initial conditioning for running will center on three points:
#2) Strength Train.We have coaching clients who repeatedly injured themselves running until they started a strength training practice. After lifting some weights their ligaments grew strong and allowed them to run injury-free.
Swimming – very low impact as the water holds you up.
Elliptical – although I’m not a fan of spending all afternoon in a gym on a treadmill, this is the better option as it removes the opportunity for joint impact.
To Recap: strength train, reduce your calorie consumption, and begin a low impact activity – build up your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.
Now that you have a solid foundation and you’re ready to start running, you can move on to the next step.
If you don’t know where to start on changing your diet, or have had trouble with it in the past, I got you.
We created the Nerd Fitness Diet cheat sheet to help you get going. It’s a level-up system designed for you to adopt new healthy habits, that will stick, by slowly progressing you from a newbie to an expert.
If you’ve had trouble previously, perhaps it’s because you changed too much too quickly.
Want to check it out? You can grab it for free when you join the Rebellion in the box below!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Before you take your first stride as a runner, you need to be properly warmed up.
When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes…you know, to make sure you don’t get injured!
Wrong! Fail! Stretching before running can actually increase your risk of injury.[3]
Instead, try a dynamic warm-up – get your body properly warmed up and prepared for the rigors of running.
Let’s set you up with a few different options:
#1) A running-specific warm-up video from my friend Jason over at Strength Running, who you’ll see in more videos below:
#2) Coach Staci providing you with a quick sequence to try out:
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
Not the GOOD kind of “compounded” like compound interest, which you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
You know, painful stuff…
We don’t want that.
Make sure you follow the below five steps:
1) LEAN FROM YOUR ANKLES
Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
Just don’t actually fall forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) INCREASE YOUR CADENCE
Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[4] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running:
Less impact shock that goes up your legs.
Improved running economy (or your efficiency, which means you’ll run faster with less effort!).
Reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) FOOT STRIKE AT THE RIGHT TIME
When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.
Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners.
Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t land in the right place first, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.
There’s no reaching or stretching your leg out in front of you.
Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) LAND ON YOUR MIDFOOT
While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.
It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[5]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.
Try to land with your foot flat on the ground, instead of with your toes angled upwards.[6]
5) SYMMETRICAL ARM SWINGS
Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.
An ideal arm swing has your arm bent at about 90 degrees and a front-to-back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.
Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly.
Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
Keep a tall back, chest up. No slouching.
Look 30-50 meters in front of you – not head down looking at your toes.
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important.
If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
I should note that we provide form checks to our coaching clients. Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!
That’s why I actually recommend walking first. I mentioned earlier that walking can help build the foundation of a great running practice.
Once you’re comfortable moving a little bit, an ideal way to actually start running is to alternate between a brisk walk and a jog. This can help you build up some strength so you can run at a more constant pace.
Try the following five steps to start your running practice:
Get comfortable walking for 20 minutes. That’s it. Stroll around your neighborhood a few times a week, until this is a cake-walk.[7]
Bump it up to 30 minutes. After 20 minutes is no problem, take it to the next level for a 30-minute walk. Once you can handle this fine, we can start picking up the pace.
Start run/walking. Walk as you have been for 10 minutes. Then, pick up the pace for a light jog for a minute (or 30 seconds if this is too tough). Give yourself a couple more minutes of walking (or longer) before you start jogging again. Do this for about 10 minutes, then walk normally for the last 10 minutes. You’ll still come in at 30 minutes for your exercise.
Now, run for longer. Once you’re comfortable holding a one-minute jog, let’s take it up a notch. We’ll still have you warm up for 10 minutes of walking, but when you jog, try going for a minute and a half. If this seems easy, go for 2 minutes! Alternate to a slower walk whenever you need to catch your breath.
Before you know it, you will be a runner. As you expand your jogging time, lower the amount of time you walk. At this point, you’re basically running with some short walking breaks. Which is fine! This is how people start to run and many continue to alternate between walking and jogging forever. Even if you get to the point of running races, there’s nothing wrong with taking some walking breaks. You do you.
Alright, we’ve talked about technique, plus some tips for getting up and running.[8]
However, I know you’re gonna ask, so let’s talk about what kicks you should rock.
There are four components to look for in any shoe.
If the shoe doesn’t meet these four criteria, then your foot is going to be compromised.
A good shoe for running has:
Minimal “heel drop:” a lower heel-toe height difference.
A wide toe box that allows your foot to spread as it lands on the ground with each step.
A pliable bottom that allows your toes to bend to a full ninety degrees of flexion as you step.
Something to attach it to your ankle area.
Let’s look at each in a bit more detail:
1. Minimal heel-toe height difference (aka “drop”). When your shoe raises your heel higher than your forefoot (aka “heel lift”), your ankle and lower leg are being positioned in a slightly shortened position for the duration that you’re wearing the shoes.
When your leg muscles are thrown into a slightly unnatural position, it means the mobility of your ankle will suffer… and this will limit all sorts of things including your running gait.[9]
This doesn’t just mean high heels either…although running in heels is ridiculous.
This includes most regular shoes that have a bulky heel and lower toe. In many shoes, you’ll see this difference between heel and forefoot referred to as a “drop,” so “zero-drop” shoes are shoes where heel and forefoot are at the same height.
Check to see what your current shoes weigh, and each time you buy a new pair of shoes, work your way towards more and more minimal shoes – down to 10 oz or so (which would qualify them as “minimalist shoe” in our book).
Our advice would be to not go too far below 7-8 ounces.
The big question: “Should I be doing barefoot running?” – Occasionally, and with proper form, SURE. But don’t just put on a pair of Vibram 5 Finger toe shoes and go run a 5k on concrete tomorrow. That’s a recipe for disaster.
2. A wide toe box that allows your foot to spread as it lands on the ground with each step. With each step you take, your foot actually spreads wider upon landing. This is impossible for your foot to do when it’s in a shoe that is too narrow.
If the toe box is not at least as wide as your foot when you’re standing on your foot, while it’s bearing your weight, that’s a problem for your foot. Know that as your foot becomes more ‘natural’ it’s possible it will it may widen further, as the muscles and bones reposition themselves.
Feet crammed into a shoe is like putting a leash on Sonic the Hedgehog: they want to be free!
3. A pliable bottom that allows your toes to bend fully as you step. Your great toe is meant to flex to ninety degrees as you move through the gait cycle. See below:
If your shoe does not allow this due to a hard sole, your feet won’t be able to move as well, and the soft tissues of your foot will get weaker from not being used fully.
PLUS, when you aren’t flexing your big toe regularly, your body will start to lose the ability to use that joint fully. This can lead to all sorts of problems. Doh!
4. It’s strapped to your foot. If the shoe isn’t strapped around your ankle, your toes are going to grab at the shoe to keep it on with every step you take. This makes some of your foot bones push down and some of your foot bones lift up.
That shift means you change the amount of forces on each bone. Over time, this can lead to stress fractures and tissue injuries.
Check out the video below from movement specialist Kelly Starrett:
For each point above, this isn’t an “all or nothing” scenario. Similar to your nutrition, do the best you can when you can, and work your way into running with a minimalist shoe.
If you want to learn more about proper footwear, make sure you check out “A Nerd’s Guide to Healthy Feet,” written by Kate Galliett of FitForRealLife.com.
For the most part, it doesn’t really matter what surface you run on if your form is good and you’re resting enough to recover between your workouts.
But each surface does affect your body in different ways, so you should know the pros and cons of each one.
#1) Asphalt (road)
People have been running on the roads since they were first paved over 100 years ago. Most people run exclusively on the roads since they’re the most common surface that’s available for running.
There’s nothing inherently wrong with road running. It’s stable and has a relatively predictable surface so you probably won’t twist an ankle.[10]
As long as you’re avoiding cars and running AGAINST the flow of traffic (so you can see approaching cars) you’ll be safe.
The danger of roads comes when you run on the same side of the road all the time.
The problem lies with the road’s slope.
For drainage reasons, every road has a slight slope toward the curb. If you’re always running against the flow of traffic your left leg is going to be slightly lower than your right. The solution is to switch sides of the road, but only if traffic conditions allow.
#2)Concrete (most sidewalks)
Most sidewalks are made of concrete, not asphalt, and are actually a lot harder than the road itself. This isn’t necessarily a drawback, but you will be experiencing more impact forces on concrete than the road. If you do a lot of running on the sidewalk, make sure your form is as good as it can be![11]
#3) Grass (fields)
Unless the grass is very hard-packed and smooth, I don’t recommend running on it for a long period of time. Grass is very soft so you won’t be sending jarring impact forces up through your legs like concrete, but the uneven surface is going to break up your stride and you could tweak your ankle or a muscle in your foot.
Some grass is great to run on, though. The harder and smoother it is, the better it is for running…like a golf course.[12]
#4) Dirt or crushed gravel trails
Smooth dirt or crushed gravel (very fine— not big chunks of gravel you find in some driveways!) are some of the best running surfaces. Like the hard grass surface of a golf course, dirt and crushed gravel trails offer the same impact-dissipating qualities while still retaining firm footing. It’s the best of both worlds.
You’ll find these types of trails at larger parks with walking paths or in national/state parks with well-maintained trails.
#5) Single-track trails
Think sharp turns, rocks, roots, stream crossings, hills, and anything else Mother Nature can throw at you. In a word: FUN.
These trails are usually narrow and filled with obstacles. The hills, direction changes, and irregular surfaces will force you to use a lot of stabilizing muscles in your lower legs. This could be good for building strength.
#6) Track
Found at most local high schools and colleges, a 400-meter outdoor track provides a great training place for workouts.[13] But that’s what they’re for: workouts. Not every day running!
The surface is forgiving like hard-packed dirt or a very firm golf course. But while the surface is great, the turns are what makes a track not ideal for everyday training. By doing all of your running on a track, you’re constantly turning left and setting yourself up for muscle imbalances.
You’re better off running somewhere where the turns are varied so you expose yourself to different stresses instead of the same thing over and over again. That’s how overuse injuries happen. Tracks are for faster workouts, not easy distance runs.
WHAT SURFACE SHOULD YOU RUN ON?
Your training would ideally be a combination of all of the surfaces that are available to you. Exposing your body to as much variety as possible will give you a better chance at preventing injury since you’re not doing the same thing over and over again.
The few types of running surfaces that lend themselves to more frequent training are:
Smooth dirt trails
Crushed gravel paths
Hard-packed grass (like a golf fairway).
The footing is sure and the surface isn’t too soft or firm.
Limit your running on concrete and technical trails because of the injury risk. Most sidewalks are made from concrete and are incredibly hard. Throw a tennis ball on one to see for yourself—it’ll shoot right up into the air because of the returned energy. Those same forces are being returned into your legs when you run on them.
Technical trails present a different challenge: roots, streams, rocks, and uneven terrain.
Run sparingly!
A good strategy to use when deciding where to run is to figure out how your body feels.
If you’re sore or have a tender muscle, run on a softer surface. A dirt trail or well-manicured field will help you recover better than the roads.
But if you’re doing a workout, you want to avoid technical trails or concrete sidewalks. Pick the track, a clear dirt trail, or a road without a severe camber.
When people tell me they’re going to start a running routine, I always ask: “Great! Do you enjoy running?”
If the answer is “No, not really” then I’d say, “Interesting. Then….why running?”
Most people think running = weight loss. If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed at what you should start with and how you should train.
So let’s answer the question “will running help me lose weight?”
Maybe!
Running will help you lose weight if you do two things:
Running won’t help you lose weight if you do two things:
You run consistently.
You don’t fix your diet.
As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. Time Magazine rightly pointed this out years ago, and got yelled at for telling the truth, that exercise alone won’t make you lose weight.[2]
This is a common mistake: not fixing your nutrition if you’re running for weight loss!
If this were a movie, nutrition would be Tom Cruise in Mission: Impossible and exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.
While exercise is important for health, it doesn’t have to be running. It can come from activities you DO enjoy:
Whatever…
Now, if you answer the question “do you even like running?” with something like:
“I don’t love it, but I need to complete it for a fitness test.”
“I’m running a 5k for charity/work and want to do well.”
“Not yet, but I think I could…”
“I like how I feel AFTER a run.”
…then we can continue the conversation!
The perfect place to continue the conversation?
Our new app! We have an adventure that takes all the information in this guide and provides it with actionable steps (hehe) for you to get up and running. No more “am I doing it right?” just follow the app and know you’re training correctly.
Once you get comfortable running around your neighborhood or park, you can start thinking about taking it to the next level.
Have you ever thought about running a race? They can be a lot of fun!
Here’s a clip from a race years ago where I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!
If you want to learn how to get started, make sure you check out our article “Couch to 5K.” We cover the popular program and give our take on running your first race.
Just make sure you don’t make these 5k mistakes:
If you want even more guidance on long-distance running, I’ll point you again to my buddy Jason Fitzgerald’s wonderful site Strength Running. I reach out to Jason whenever I need advice on proper running (including the tips found in this post).
Alright, I think you’re ready to lace up and head out the door!
Want a little more help getting going? A slight nudge to get you out of the door?
Here are my top recommendations for next steps:
#1) We have a bunch of NF Coaching clients that love to get outside and run! If you want step-by-step guidance on how to lose weight, eat better, and learn to run properly, check out our killer 1-on-1 coaching program:
#2) If you need a trigger to “get up and run” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get the Nerd Fitness Starter Kit, including the 15 fitness mistakes you don’t want to make and our guide to the most effective diet and why it works
Get Your FREE Nerd Fitness Resource Kit
15 Fitness traps you should avoid
Comprehensive beginner’s guide to Paleo diet
BONUS: How to level up your life and be the hero of your own story
Now, your turn!
Are you an avid runner?
Do you have any tips for Rebels just lacing up?
Or are you like me, and only run when something is chasing you?
Let us know in the comments!
-Steve
PS: Don’t forget to check out the rest of our running content!
Our editors love this Cariuma style for its support, versatility, and durable outsole. Ideal for daily wear, these sneakers are well-cushioned enough to keep your feet comfortable and stylish enough to pair with just about anything. While only one width is available, our commerce editor, Braelyn Wood, confirms that these are accommodating for a wide foot. The shoes are made with a cushioned, ankle-hugging heel collar and the brand’s signature memory foam, which helps keep back pain at bay. Many reviewers with back and hip pain note relief from the cork insole, which provides just the right amount of cushion for long days.
Not only is the sustainable shoe made of leather sourced from LWG-certified Gold Rated tanneries (rather than cattle ranches on deforested lands), the brand also uses a more ethical rubber sourcing process, packages its products in recyclable boxes, and offsets its carbon emissions for shipping. Plus, two trees are planted for every pair of shoes sold. So you can feel as good about your impact as you do about your dissipating back pain.
Resistance training is defined as any exercise that involves muscles contracting against an external resistance or weight. These types of exercises increase muscle strength, tone, mass (size), and/or endurance (stamina). As a process, resistance exercises first break down or injure muscle cells (catabolism) and then repair, rebuild, and strengthen muscle cells (anabolism).
The “external resistance” in resistance training can be rubber resistance bands, dumbbells, weighted bars, kettlebells, water bottles, cans of vegetables, or your own body weight.
Depending on your goals, resistance training can be utilized for muscle definition—a tighter, more sculpted, and physically fit appearance. To “bulk up,” more resistance or greater weight can be used. By increasing muscle mass, you’ll increase your metabolism and burn more calories at rest; assuming that you don’t eat any extra calories, you will lose fat mass. Your body weight may stay the same or go up slightly due to the extra muscle mass, but you’ll notice a difference in how much better your clothes fit you.
“It Is Halloween Night and You Are Dressed as a Hot Dog” is one of those poems in Above Ground,Clint Smith’s luminous new collection, that plays like a home movie. We know the scene, or some equally winsome version of it, so we are primed for this glimpse into one father’s experience. The first lines pick up where the title leaves off:
Why we have chosen to bundle you into a costume of cured meat I do not know. But your mother is dressed as a pickle and I am dressed as a bottle of ketchup and together we make a family of ballpark delicacies.
The twisted humor of parenthood is on display, as when a stuffed bear momentarily appears to eat the “human-hot-dog-baby / (which sounds unsettling but is actually adorable),” Smith writes. But what gives this spread in the book its disquieting shimmer is the ballpark poem on the opposite page: about New Orleans’ Superdome in the aftermath of Hurricane Katrina, a designated refuge soon to become its own disaster zone.
Above Ground, by Clint Smith
“My home was destroyed like so many other people’s, and I finished my senior year of high school in Houston, Texas,” says Smith, speaking from his parked car shortly after school drop-off in Maryland. (He has two children, ages five and four.) “I’m 34 now and it was 17 years ago, so it very cleanly sort of bifurcated my life in ways that are pretty wild.” Some of the book’s poems have been published previously (the Superdome one ran in the New York Times Magazine), but such juxtapositions heighten the emotional charge. “I wanted poems like that to sit alongside one another because that is how we experience the world. It’s not neatly compartmentalized,” Smith explains. There is no joy today, sadness tomorrow—especially with kids, whose questions about animal arcana (there’s a poem about giraffe horns called “Ossicones”) might coincide with a devastating news alert. In a way, he says, human existence is “just a series of attempts to hold the complexities of life within our bodies, all at the same time.”
The same goes for Smith’s three-day wellness diary, which glides through distraction and elation and nostalgia. Still, it’s hard not to feel the weight of “It’s All in Your Head,” a poem (written with his wife’s consent) about a grave pregnancy complication dismissively overlooked by a doctor; her self-advocacy proved vital. Can a poem be a call to action, an impetus for keen observation, a time capsule for the next generation? Smith, who often writes during in-between moments (at the barbershop, during naps), is now raising a first-time reader. “It’s just so remarkable to watch the world become legible to him in a different way,” he says of his kindergartener. “It’s almost like somebody who didn’t have the right prescription of glasses, and now, suddenly, everything that was blurry they can see.”
Thursday, March 9
5 a.m.: My alarm rings and my hand fumbles on the bedside table in search of the snooze button, which I press, and wonder how close I can cut it before I risk missing my flight this morning. I’m at a hotel near the Newark airport, and I have a 6:30 a.m. flight to Toronto and then Windsor, Ontario, for a story I’m reporting for the Atlantic. I hate early morning flights. I mean truly, I’d rather walk across a bed of hot coals then wake up this early, but it’s the only flight that will get me to my destination with enough time to still make use of the day. I only have 24 hours in Ontario before I have to turn back around and leave. I live in Maryland, but am flying out of Newark because I had a speaking event and book signing at The College of New Jersey last night. I loved spending time with the students and faculty there, they were incredibly thoughtful and asked great questions.
Onstage with Michael Mitchell at The College of New Jersey.
March 22, 2023 — Long-distance runners are often warned that they are wearing out their joints. But running distance, frequency, and speed are not associated with an increased risk of osteoarthritis, new research says.
Osteoarthritis is caused by the breakdown of cartilage in joints, and it is the most common type of arthritis. Over 32.5 million U.S. adults have osteoarthritis, according to the CDC.
It has generally been thought that running could increase the risk of osteoarthritis because it puts more load on joints than walking or standing, said Grace Hsiao-Wei Lo, MD, assistant professor of immunology, allergy, and rheumatology at the Baylor College of Medicine in Houston, who was not involved with the work. Research in this area has had mixed results: A 2017 analysis of multiple studies found that competitive runners did have higher rates of arthritis than recreational runners, while another study Lo conducted found runners did not have an increased risk of knee osteoarthritis compared to non-runners. A 2018 study showed that marathon runners had lower instances of arthritis than the general population.
In this new study, researchers surveyed 3,804 runners who participated in the 2019 or 2021 Chicago Marathon about their running history, average mileage per week, and average running pace. The survey also asked about known risk factors for osteoarthritis including weight, family history of arthritis, and past injuries of the knee or hip that prevented running.
Runners, on average, were about 44 years old and ran about 28 miles per week. The largest proportion of respondents had completed between two to five marathons (37.3%), around 21% respondents had finished six to 10 marathons, and 17% were running their first marathon. Study participants had an average of 15 years of running experience, 1,892 reported a previous hip or knee injury, and 413 had underwent knee or hip surgery. Overall, 36.4% reported experiencing hip or knee pain in the past year and 7.3% had been diagnosed with arthritis.
Researchers found that there was no association risk of osteoarthritis and weekly mileage, years spent running, number of marathons completed, or running pace. Respondents who had undergone knee or hip surgery or had a previous hip or knee injury that prevented running were most likely to have arthritis. Family history of arthritis, higher body mass index (BMI), and older age were also tied with increased risk of the condition.
The news should be encouraging for runners, said Matthew Hartwell, MD, an orthopedic surgeon at the University of California, San Francisco, who led the research. If someone does not have injuries or surgeries that keep them from running, “you can still continue to run,” he said. “There may not necessarily be this dose response relationship where the more you run, the more you break down your knee or your hip.”
Still, 24.2% of runners reported that their doctor had advised them to cut down their mileage or stop running altogether. Most runners (94.2%) said they planned to run another marathon.
“The results of this study are consistent with the experiences of many lifelong runners and observations of sports medicine professionals that osteoarthritis is not an inevitable consequence of distance running,” said Brett Toresdahl, MD, a sports medicine doctor at the Hospital for Special Surgery in New York City, who was not involved with the study.
Still, he emphasized that more research is necessary to understand if running contributes to the risk of developing osteoarthritis. The participants in the study were current marathoners, he said, so it is likely they have healthy joints that can tolerate running longer distances.
“If there is a subset of people who have joints that are negatively affected by running, they wouldn’t likely be registering for a marathon,” he said in an email interview. Lo said that comparing these marathoners to a non-running group would also help show if running can be harmful to joints.
While the research does not answer the question of whether running can lead to osteoarthritis, it helps show the need for long-term research on how running affects joints overtime and general health.
“It may take time for the medical community to move beyond, ‘if it hurts, don’t do it,’ and reflexively advising against high-impact exercise when someone starts to develop osteoarthritis,” Toresdahl said.
When it comes to finding the right shoes to combat knee pain, Sharkey has a few suggestions:
Know your foot type. The key to a truly comfortable pair of shoes is knowing your unique needs. “Those with flatter feet should look for shoes with arch stability or motion control, while those with higher arches should look for more neutral shoes with cushioning,” Sharkey clarifies. If you’re uncomfortable in your shoes and aren’t sure what type you need, it’s worth seeing a podiatrist for an evaluation.
Good arch support. Even if you don’t have specific arch-related issues, support for the soft area between the heel and the ball (AKA the arch) of your foot is important for alignment and pressure relief. “A well-supported arch means the foot is functioning optimally, which will reduce stress and strain on the knee,” says Sharkey.
Durability. Quality kicks don’t always come cheap, so it’s important to pick shoes with good feedback for durability—and to replace them when needed. “Shoes break down over time and lose their support,” warns Sharkey. “Make sure your shoes are replaced regularly for optimal support, especially pairs used for daily use and exercise. The general rule of thumb is that shoes should be replaced every 500 miles or every 6 to 8 months.”
Look for the proper fit (and easy returns). “Wearing shoes that are too narrow or too small will not provide adequate support,” Sharkey adds. That’s why it’s important to know the return policy for the brand you choose. Most of the picks on our list offer wide and narrow models, and are fair about offering free returns within a reasonable amount of time—just make sure you’re aware of the differences between the brand’s return policy and that of third-party vendors such Amazon or Zappos.
When choosing the best treadmill under $1,000, McSorley explains that, before anything, you should look at the size of the machine and its weight capacity. This information is usually easy to find on a product’s website. It is also important to consider how much space you have available in your home for a treadmill and whether or not you need something compact or foldable.
Whereas most treadmills work well for walking, they’re not all suited for running. “If a person is looking for a treadmill to run on, they should look for one with a higher weight capacity and longer belt length,” McSorley explains.
Take note of the features each treadmill offers. For instance, if you’re okay with a no-frills, compact model and don’t plan on running long distances, a manual treadmill could be best for you. On the other hand, if you want a more innovative machine, you might consider investing in a smart treadmill, or one with Bluetooth connectivity, programmed workouts, an app, or charging ports. McSorley adds that, overall, “the treadmill is an incredibly useful tool for people of all ages and fitness levels who want to stay active.”
While treadmills are highly adaptable pieces of equipment that can be used by a wide range of people, Daugherty points out that it is important you first speak with your doctor before adding in any new exercises into your routine. “The specifics of treadmill usage should always be discussed with your physician,” she says. “However, those who are dealing with any type of injury or recent surgery should practice caution.”
Calling all power walkers, hikers, joggers, runners, and boot campers, whether you’re in multi-task mode or in a fun-run mood, the Peloton Tread makes every step count. It offers real-time tracking of speed, mileage, pace splits, heart rate zones, elevation, and more that’ll help you stay motivated as you build your own custom workout routine. The brand offers classes for just about every kind of training, including on-tread programs such as walking, hiking, and running, plus off-tread courses like boxing, strength training, and barre.
The speed and incline knobs easily adjust controls without breaking your stride. If you’re taking a class, simply adjust your settings to auto-incline and the machine will automatically follow your instructor’s cues, no manual adjustments necessary. Its impressive 23.8-inch HD touch screen and sleek body give this treadmill modern appeal—and its most unique feature is the Body Scan which shows you the muscles you’ve targeted in your sessions.
While this machine is applause-worthy, the reviews lay it bare: the treadmill itself is not the only reason people choose to buy Peloton. It’s for the classes and community. One reviewer writes, “This treadmill is one of the best I’ve ever used. My body feels incredibly supported while using it. Not only is it a high quality treadmill, but when paired with the workouts from Peloton, it’s a wonderful way to keep up with my miles over the winter and even throughout the year. I love the extra motivation from the instructors.”
There are many factors to consider when shopping for a new treadmill for runners. Per our experts and extensive research, we recommend keeping the below criteria in mind:
Budget: Treadmills can range in price from around $300 to upwards of $5,000, so it’s important to have a budget in mind before you start shopping. “Look for a treadmill that fits in your budget, while still offering the features you need,” Randall recommends. Be sure to consider the cost of memberships if you choose a treadmill that requires one, like the Peloton Tread.
Speed and incline options: Most treadmills have max speed settings of 10 to 12 miles per hour, and offer incline from 0 to 12%. However, if you want something in excess of these, like negative incline, you’ll need to shop around a bit more.
Size and durability: “A larger belt size will allow you more room to move,” explains Randall. The roomiest tend to be 22-inches wide and 60-inches long. He adds, “A treadmill with good cushioning can help reduce the impact on joints.” For a more durable treadmill, he suggests sticking to well-known brands, such as ProForm, NordicTrack, and Sole.
Tracking and connectivity: Finally, you’ll want to consider the treadmill’s tracking and connectivity features. If you plan to stream workouts, look for a treadmill with a built-in screen or a tablet holder. Bluetooth speakers and a USB charging port are also great features to have.
Aside from narrowing down for a specific activity such as weight lifting or running, the most important aspect when finding the best knee compression sleeve is how it fits to your body. Swanson says the ultimate goal is a sense of support.
“The compression sleeve should not be so tight that it is uncomfortable or feels like it is limiting your movement. If you notice swelling above or below your sleeve, you might be using a sleeve that is too tight. Also, if you have sensitive skin, be mindful of the fabric you choose,” she advises.
Swanson’s biggest sleeve-shopping tip: “Know that the knee sleeve will not solve your problem, but it can be helpful in managing pain and keeping you moving. If you are experiencing pain, it is important to consult a physical therapist or your doctor to address potential strength deficits or improve movement patterns to create long-term pain relief.”
Finding the best knee compression sleeve that’s right for you might take some trial and error, but every option on this list has an easy return policy. Try on the sleeve for fit, and then test it for pain relief and support. If you feel like your movement is limited or the sleeve is not providing any relief, speak with your doctor to find something that will work better for you.
Oct. 31, 2022 – Talk about a new step forward: Stanford engineers have developed robotic boots that help you walk and run faster with less effort. Equipped with a motor, the boots use artificial intelligence to provide a personalized boost that’s just right for whoever is wearing them.
Twenty years in the making, the boots represent the latest advance in exoskeleton technology, wearable devices that work with the user to provide greater strength and endurance. Kind of like a real-life Iron Man suit.
Technology like this could be used to help people with limited mobility, like older adults or those with disabilities. But the challenge has been figuring out how to tailor these devices to each person.
“It turns out humans are very efficient walkers in a way that makes [providing] assistance difficult,” says Patrick Slade, PhD, one of the researchers who worked on the boots. “Everyone walks differently, and what works in the lab often doesn’t translate to the real world.”
For example, some people need more of a push than others, or a slower speed to help keep them stable.
That’s where the AI comes in – in particular, a type of AI called machine learning that uses algorithms to quickly process data and “learn” things. In this case, the boots use low-cost sensors to learn how a person walks and then adjust based on that information.
The researchers call it “human-in-the-loop optimization.” The boots learn not only a person’s stride length and speed, but also their metabolic rate and energy use. They also measure ankle motion and force.
The results: A person can walk 9% faster and spend 17% less energy when wearing them. That’s roughly the boost you’d expect from taking off a 30-pound backpack.
That’s the largest improvement in walking performance of any exoskeleton to date, the researchers report in a Nature paper. And it’s about twice the reduction in effort of previous devices without machine learning.
Next steps will involve testing the boots for those who need them the most: older adults and those with mobility issues due to disability, says Slade.
But in the long term, boots like these could be offered to a wider audience, including athletes interested in performance training and workers who need to stand all day for their jobs. Among warehouse workers, for example, the boots could help relieve joint pain and muscle stiffness while making them more productive, Slade says.
And the benefits would go beyond helping a body move, potentially reducing fall risk and improving quality of life and mental health, notes Carol Mack, a doctor of physical therapy and owner of CLE Sports PT & Performance in Cleveland. Although she wasn’t part of this research, she’s well-versed in the challenges of geriatric rehab, as well as those who are less mobile because of neurological issues.
“Exoskeletons are showing promise as a new technology, and tech like this wouldn’t just help with walking speed,” she says. “It may also contribute to the type of core and hip control needed for maintaining balance. That could lead to more confidence for those with mobility impairment, and that’s a huge development.”
Knockaround Will Partner With HTC/PTC Relays and HTC Race Series and Design Custom-Branded Sunglasses For The 40th Anniversary Event
Press Release –
May 9, 2022
PORTLAND, Ore., May 9, 2022 (Newswire.com)
– The 40th anniversary Hood To Coast Relay, Portland To Coast Relays, and HTC Race Series proudly announce their 2022 and 2023 partnership with Knockaround. As the Official Sunglasses Partner of all HTC’s endurance events and race series, Knockaround will have a presence at all events and design custom-branded 40th Anniversary Hood To Coast sunglasses.
“Growing up, my dad had a pair of sneakers in the garage that he’d wear when he mowed the lawn. He called them his ‘knockaround’ sneakers – he could count on them, they were dependable, and he didn’t care if they got beaten up,” said Knockaround Founder and Chief Creative Officer Adam Moyer. “So, I just applied the idea to sunglasses. I wanted them to be high quality yet affordable and the Knockaround name seemed like a natural fit.”
Moyer continued, “We look forward to partnering with Hood To Coast as one of the most authentic races and endurance events. Having a presence at the most popular relay race in the world with almost 20,000 runner and walkers coming from all over and designing a 40th Anniversary custom limited edition pair of sunglasses solidifies our position as a leading sunglasses brand in the world of running and sport.”
“We love the style and practicality of the Knockaround brand. The affinity for the sun and their laid-back style are a perfect fit for our participants,” said Race Director Felicia Hubber. “We’re excited to launch the custom-branded 40th anniversary sunglasses to our participants and spectators.”
The 40th anniversary Providence Hood To Coast Relay is the most popular relay race in the world with nearly 20,000 runners and walkers participating in three events. The sold-out events annually place another 40,000 participants on a waiting list. This popularity has led to domestic and international expansion that started in 2017 with Hood To Coast Washington, Hood To Coast China, Hood To Coast Taiwan, and Hood To Coast Israel. The series of relays has also included HTC Europe, HTC Pacific City (OR), HTC Hilton Head (South Carolina), High Desert Relay (OR), Wind River Relay (OR), and Capitol To Coast Relay (Florida).
Since 2014, the Providence Cancer Institute has been the primary beneficiary of Hood and Portland To Coast fundraising revenue. Throughout those years, Hood and Portland To Coast participants and volunteers have raised over $6 million. All funds have been used locally in Oregon to support cancer research, treatment, and support services.
Hood To Coast www.hoodtocoast.com – The Hood To Coast Relay includes the Hood To Coast Relay, Portland To Coast Relay, and the Portland To Coast Challenge Relay. For 30 straight years and on opening lottery day for 24 years, the events have sold out, drawing nearly 20,000 participants from all 50 states and over 40 countries. Since 2014, participants have raised over $6 million for cancer research, treatment, and support services. Hood To Coast is the first running and competitive sports event ever certified as a B Corp. Certified B Corporations are businesses that meet the highest standards of verified social and environmental performance, public transparency, and legal accountability to balance profit and purpose.
HTC Race Series www.hoodtocoast.com – HTC Race Series proudly owns or operates over 25 world-class events including domestic races Cape Lookout Relay, Seabrook Relay (WA), Windy River Relay, High Desert Relay, and Capitol To Coast Relay (Florida), and road races Leprechaun Dash, and Turkey Trot. Internationally, franchisees operate Hood To Coast China, Hood To Coast Israel, and Hood To Coast Taiwan. HTC Race Series also operates events on behalf of the American Lung Association, Special Olympics, St. Jude Children’s Research Hospital, and the Sunshine Division. Since May of 2020, HTC Race Series has partnered with the Sunshine Division by creating and operating the Emergency Food Distribution Network, which has safely delivered over 6 million meals to Portland area residents.
Knockaround www.knockaround.com – Knockaround is the original, affordable sunglasses company from San Diego, founded by Adam “Ace” Moyer in 2005. Centered around durable shades that are both practical and stylish, Knockaround provides high-quality sunglasses that won’t break the bank. Knockaround has grown to offer numerous different frame styles in a wide range of colors as well as ongoing Limited Edition special releases, collaborations, and an interactive “design your own” custom sunglasses shop. Knockaround Sunglasses have been featured in GQ, US Weekly, and The Today Show, and have been worn by countless celebrities including Matthew McConaughey, John Mayer, Natalie Portman, Snoop Dogg, and John Legend. For more information, visit Knockaround.com or follow (@knockaround) on Instagram, Facebook, and Twitter.
Knockaround and Capstone Races are pleased to announce that Knockaround, the original, affordable sunglasses and lifestyle brand out of San Diego, will be the Official Eyewear sponsor of the 2022 Bay to Breakers 12K.
Press Release –
Apr 28, 2022
SAN DIEGO, April 28, 2022 (Newswire.com)
– Knockaround and Capstone Races are pleased to announce that Knockaround, the original, affordable sunglasses and lifestyle brand out of San Diego, will be the Official Eyewear sponsor of the 2022 Bay to Breakers 12K. Held in San Francisco, the iconic Bay to Breakers race is a glorious celebration of the human spirit. This year, the 111th annual event, will be held Sunday, May 15, 2022.
As part of Knockaround’s sponsorship, the brand will infuse its own personality into the energy of Bay to Breakers. A dedicated Knockaround aid station will feature volunteers dressed as Magnum PI, sharing their tropical, smooth, lifestyle vibes with participants on-course. At the finish line festival, there will also be an opportunity to capture a groovy team photo with a retro VW bus and potentially win Knockaround sunglasses for a year by taking a swing at the Piñata Farm (taking on mini piñatas with pool noodles).
“We are excited to be a part of this pillar event in San Francisco culture. Every year thousands of runners, walkers, and spectators fill the streets to celebrate – some racing to compete and others dressing up in costumes to party. It is the perfect blend of the Knockaround sport and culture brought to life in an event,” said Adam Moyer, Founder and Chief Creative Officer of Knockaround.
“Bay to Breakers is a marquee event in the San Francisco community, embodying the competitive and fun part of running and walking, which is why Knockaround is the perfect partner,” said Charlie Mercer, CEO of Capstone Events which produces Bay to Breakers. “Their fun-loving vibe and eclectic choice of products and colorways is a perfect fit for our diverse set of participants.”
Knockaround has evolved into a lifestyle brand with a broad assortment of non-prescription eyewear that includes polarized sunglasses, blue-light-blocking glasses, sport sunglasses, ski and snowboard goggles, and a custom design eyewear program. Knockaround’s focus on creativity and authenticity along with building a culture around the brand has established a loyal fan base, positioning the company to achieve accelerated growth and realize its vision of becoming the leading sunglasses brand for consumers and athletes everywhere.
Bay to Breakers is a 100-plus-year-old event, built by the people. Since 1912, over 2 million costumed runners, walkers, and centipedes have completed the iconic 12K journey from the San Francisco Bay to the breakers on Ocean Beach. Runners come from across the globe to experience the quintessential San Francisco experience, featuring thousands of spectators lining the route, live music, and more.
About Knockaround
Knockaround is the original, affordable sunglasses company from San Diego, founded by Adam “Ace” Moyer in 2005. Centered around durable shades that are both practical and stylish, Knockaround provides high-quality sunglasses that won’t break the bank. Knockaround has grown to offer numerous different frame styles in a wide range of colors as well as ongoing Limited Edition special releases, collaborations, and an interactive “design your own” custom sunglasses shop. Knockaround Sunglasses have been featured in GQ, US Weekly, and The Today Show, and have been worn by countless celebrities including Matthew McConaughey, John Mayer, Natalie Portman, Snoop Dogg, and John Legend. For more information, visit Knockaround.com or follow (@knockaround) on Instagram, Facebook, and Twitter.
Patient Advocate and International Executive Director Lara Bloom to screen inspiring documentary, “Issues with my Tissues,” to empower patients, families, and raise awareness for EDS and associated disorders
BALTIMORE, October 9, 2018 (Newswire.com)
– The Ehlers-Danlos Society is proud to announce its first International Ehlers-Danlos syndromes (EDS) and hypermobility spectrum disorders (HSD), awareness tour, “Becoming Zebra Strong,” featuring Lara Bloom, International Executive Director of The Ehlers-Danlos Society. Hosted by local affiliates from Northern California to South East England, event includes public screenings of Bloom’s 2015 documentary,“Issues With My Tissues.”
The acclaimed documentary follows Lara’s seemingly unthinkable journey to raise awareness and funding for EDS research by achieving what her doctors believe to be the impossible—becoming the first known person living with EDS to complete the London Marathon.
Becoming #ZebraStrong in the face of adversity and chronic pain
Affected by numerous multisystemi cchallenges for nearly three decades, Bloom’s diagnosis of hypermobile EDS (hEDS) serves as a catalyst for nothing less than a total metamorphosis.
Driven to reconstruct her life, physically, emotionally, and spiritually, Bloom embarks on a journey of total transformation.
Despite rarely walking more than a few miles at any point in her life, the film documents Bloom’s training, her pain, her endurance—including her heroic drive to complete the final thirteen miles on a fractured foot—and her ultimate triumph, as Bloom pushes herself to successfully finish the entire 2011 marathon, in just eight hours and 18 minutes.
To get across the finish line, Bloom seeks out the advice of renowned medical professionals and numerous families and individuals whose suffering has been compounded by years of misdiagnosis, uneven treatment, and the heart-wrenching challenges of life with EDS.
Following each screening, Bloom will answer questions and discuss how people can become “ZebraStrong” in the face of EDS, HSD, and the numerous related symptoms and associated conditions, which confront those living with these disorders.
All events are free and open to the public. For more information and to RSVP, please click here.
Current schedule includes:
SAN FRANCISCO METRO AREA Tuesday, October 9th 7:00 PM to 9:00 PM 5353 Betsy Ross Dr. Santa Clara, CA
Wednesday, October 10th 7:00 PM to 9:00 PM Ed Roberts Campus Osher BC 3075 Adeline Street Berkeley, CA
LOS ANGELES METRO AREA Thursday, October 18th 4:30 PM to 6:00 PM Laemmle Claremont 450 W 2nd Street Claremont, CA
MARYLAND Tuesday, October 23rd 7:00 PM to 8:45 PM Miller Branch Library Ellicott Room 9421 Frederick Rd Ellicott City, MD
WASHINGTON, DC Thursday, October 25th 6:30 PM to 8:30 PM Tenley-Friendship Library Second Floor Large Conference Room 4450 Wisconsin Avenue, NW Washington, DC
NEW YORK CITY Tuesday, October 30th 6:30 PM to 8:30 PM 92nd Street Y 2nd Floor, Room S252 1395 Lexington Ave Manhattan, NY
RHODE ISLAND/SOUTHERN MASSACHUSETTS Sunday, November 4th 4:00 PM to 6:00 PM Bell Street Chapel Unitarian Church 3 Bell Street Providence, RI
UCKFIELD, EAST SUSSEX, UK Wednesday, November 21 7:00 PM Temple Grove Care Home Herons Ghyll Uckfield East Sussex TN22 4BY UK
ABOUT THE EHLERS-DANLOS SOCIETY
The Ehlers-Danlos Society is a global community of patients, caregivers, healthcare professionals and supporters dedicated to saving and improving the lives of those affected by the Ehlers-Danlos syndromes, hypermobility spectrum disorders, and related conditions.
A 501(c)(3) nonprofit organization with offices in the U.S. and the U.K., we support collaborative research, education, advocacy, community-building and care for people with EDS and HSD.
The Ehlers-Danlos Society seeks to grow worldwide awareness — and a better quality of life for all who suffer from these conditions. Research is at the center of what we do so that one day we will have a cure.
ABOUT THE EHLERS-DANLOS SYNDROMES AND HYPERMOBILITY SPECTRUM DISORDERS
The Ehlers-Danlos syndromes (EDS) are a group of 14 heritable connective tissue gene disorders that produce a spectrum of complex problems across multiple systems of the body. The physical characteristics that are common to all types of EDS include hypermobile joints, skin hyperextensibility, and tissue fragility. EDS is known to affect more than one in 5,000 men and women of every race and ethnicity.
Each person’s case of Ehlers-Danlos syndrome is unique. Severity may range dramatically, even within families. Prognosis depends on the type of Ehlers-Danlos syndrome and the individual.
Hypermobile Ehlers-Danlos Syndrome (hEDS)
Hypermobile EDS (hEDS) typically begins with extreme joint hypermobility, joints which can stretch beyond normal limits; a propensity for sprains, strains, subluxations and dislocations; pain, often in lower limbs, and with fine motor or repetitive tasks; and easy fatigability.
Although each person with hEDS faces their own set of problems out of the wide range of possible effects, hEDS generally evolves. The initial “hypermobility” phase may involve the ability to hyperextend various body parts to extremes normally attributed to contortionists, gymnasts or elite dancers. Over time, the extreme hypermobility and connective tissue instability of hypermobile EDS may lead to permanent injuries. The “pain” phase involves widespread and worsening pain and headache; pelvic pain in women; and worsened fatigue. The “stiffness” phase seen in some adults and in the elderly results in general reduction in joint hypermobility; significant losses in functionality because of disabling pain and fatigue; and increased limitations, due to reduced muscle mass and weakness, prior injuries and arthritis.
While certain features of hypermobile EDS are not yet in the diagnostic criteria — as more research is needed to prove causation and the relationships between the hEDS and potential comorbidities — clinical descriptions of hEDS have expanded beyond joint hypermobility to include: chronic pain and fatigue, gastrointestinal disorders, neurological issues, dysautonomia, and anxiety. As of this time, hypermobile EDS has no identified distinctive cause.
Hypermobility Spectrum Disorders (HSD)
The hypermobility spectrum disorders (HSD) describe patients with symptomatic joint hypermobility not corresponding to other known conditions. The spectrum of HSD ranges from secondary musculoskeletal manifestations and a simplified categorization of genetic syndromes featuring joint hypermobility.
Vascular Ehlers-Danlos Syndrome (vEDS)
Life expectancy can be significantly shortened for those with the Vascular Ehlers-Danlos syndrome (vEDS) due to the potential for organ and/or blood vessel rupture. While significantly diminished life expectancy is not usually a factor in the other types, quality of life can be severely affected by chronic pain, disability, and myriad comorbidities. There are no cures for the Ehlers-Danlos syndromes, but there are treatments which address many symptoms and preventative measures that may help slow their progression.
