REMEMBER NO STATIC STRETCHING – there is a reduction in strength straight after stretching
STRIDE WIDTH Narrow stride will lead to increased pronation and rear foot eversion, increased adduction at the hip, increased ITB strain and increased medial tibial load which can lead to shin splints and stress fractures. Hip adduction more than 20 degrees is associated with patello-femoral pain. Normal stride width is 2.5-6cm.
Have a look at the lady in black running shorts and purple crop. You can see her weight bearing leg crosses over the midline.
This is resulting in a drop of the opposite hip and increased forces in the knee, hips, ankle and back. Ideally we want a stride width more like the man in the blue top
STRIDE LENGTH A long stride = increased forces. The most relevant point is where the heel strikes. The further in front of body the higher the forces transferred up through the leg. To reduce over stride you need to increase step rate and decrease stride length whilst keeping the speed the same. Decreasing stride length will increase glute activation prior to contact and decrease peak muscle forces in quad and calf -> this will further increase leg stiffness and decrease "sponginess".
To shorten stride length you need to aim for foot strike to be below your center of mass. The knee shouldn’t extend past the toes mid stance otherwise there is increased chance of patello-femoral pain. This will often happen with over stride and lead to a "spongey" gait
In this picture you can see the lady in the orange top with her heel about to strike the ground way out in front of her body. This is called "over stride". The man with the yellow top on has excellent heel strike close to his center of mass.
TIP: Aim to push off through great toe and glutes during running push off to help minimise achilles and peroneal tendon injury.
Return to running after injury
Don’t push running unless you have pain free impact testing with 2-3 min continuous testing.
If you make changes to your running technique, ensure it is a gradual introduction at only 30 sec at a time
STRENGTH AND CONDITIONING FACTS...
Results in 50% reduction in overuse injuries
Improves running economy and performance
Need to be strengthening 70-80% of 1 RM which is approx. 8-12 RM 3-4 sets
Tendinopathy rehabilitation studies start at x15RM and build to 6RM
Need a combination of strength –> high load, and control training –> low load
Speak to your physiotherapist if you are struggling with an acute or ongoing injury to ensure you are prescribed with the best exercises for your condition and ensure a safe return to sport and running.
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