“Ground reaction force (the force you strike the ground with) can be up to 250% of body weight while running.”
As the great summer weather continues, we are all eager to continue getting outside and staying active! This could include running, whether you do it for fun, to stay active, or to train for an upcoming event. One very important factor in running is the mechanics, or how you are running. Proper running mechanics can help prevent running injuries and pain while running, to allow you to keep training throughout the summer!
Running involves many major muscle groups and requires a great deal of balance, muscle strength, and joint range of motion. Due to the repetitive nature of long-distance running overuse injuries are most common. Certain running techniques can also lead to injury due to the increased loading on joints. When training for a big race, it is important to invest in your health to ensure that you are in your best shape come race day and can avoid/rehab injuries that could impact your training.
What can a physio do for you?
Assess and adjust running gait to improve form and help reduce risk of overuse injuries.
Address any muscle imbalances and develop a program to help avoid injury.
Rehab any current injuries and create a rehab program to help avoid reinjury.
After your running mechanics are assessed by your physiotherapist, there are a few GAIT retraining methods they may utilize. The first is visual feedback on running technique, and this is effective in changing mechanical patterns around hip and pelvis. Your physio will look out for:
Contralateral pelvic drop
Reducing hip adduction and internal rotation angles
Decreasing impact if you are landing with heavy feet.
The second GAIT retraining method includes changing your cadence/step rate. This includes:
Using a metronome to increase step rate per minute. Increasing step rate by 10% using a metronome is an effective way to increase pace and can also help reduce the occurrence of contralateral pelvic drop, hip adduction, hip internal rotation, and reduce patellofemoral pain (runners’ knee). This allows you to increase running volume and have a longer pain-free running distance.
Lastly, altering/changing foot strike pattern is another way your physiotherapist might change your running mechanics. This includes:
Switch from rearfoot to forefoot strike pattern.
Landing on the ball of your foot, trying to make a softer sound when you land – this helps increase breaking forces and reduce impact forces on the joints – this is helpful in reducing calf/achilles injuries, patellofemoral pain, and wear and tear on the joints.
Ensure you gradually transition into any new type of running motor pattern, as it can cause other unexpected injuries. Gait retraining is best done under supervision of physiotherapist. As always, feel free to contact us with any questions you have about running and related injuries. If you would like to discuss running mechanics or if you have a nagging injury, book in with one of our awesome physiotherapists!
