The document discusses biomechanics of running and gait analysis. It explains that running transfers force from the foot up the kinetic chain through the lower limbs and trunk. Abnormal movement can cause injuries. Gait analysis studies the distribution of forces during walking and running. The stance and swing phases of walking and running gaits are described. Injuries may result from muscle imbalances or inefficient running technique affecting the spine, hips, knees, ankles or feet. Rehabilitation must address flexibility, mobility and strength throughout the kinetic chain.
Effects of various types of lifting like stoop lifting, squat lifting, semi-squat lifting on the body and also when to use which type of lift to help prevent or minimize the risk of musculoskeletal injury.
A basic description of gait cycle and the factors determining the gait.
Gait is the pattern of walking so it has the sequence of events happening with the process.
This slide share contains the events that happens during walking.
gait cycle consists of stance phase and swing phase.
Gait_Biomechanics, Analysis and AbnormalitiesVivek Ramanandi
Biomechanics, Analysis, and Abnormalities in Gait. Oriented for Second-year students of Undergraduate Physiotherapy studies. Details of kinetic and kinematic analysis of gait.
Effects of various types of lifting like stoop lifting, squat lifting, semi-squat lifting on the body and also when to use which type of lift to help prevent or minimize the risk of musculoskeletal injury.
A basic description of gait cycle and the factors determining the gait.
Gait is the pattern of walking so it has the sequence of events happening with the process.
This slide share contains the events that happens during walking.
gait cycle consists of stance phase and swing phase.
Gait_Biomechanics, Analysis and AbnormalitiesVivek Ramanandi
Biomechanics, Analysis, and Abnormalities in Gait. Oriented for Second-year students of Undergraduate Physiotherapy studies. Details of kinetic and kinematic analysis of gait.
A great presentation on the basics of running assessment and analysis for sports and massage therapists. The course ran on the 9th July 2016 at our St John Street Clinic in Manchester.
Coaching Sprint Mechanics. What to look for. What to say. Mike Young
This is Dr. Mike Young's presentation from the 2014 Midwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center and has coached multiple national champions in Track & Field along with working with some of the fastest athletes in soccer, football and baseball. This presentation focuses on applied sprinting mechanics and how coaches can best make technical changes. The presentation uses biomechanics and motor learning concepts and relates them to coaching the sprints.
As a runner transitions through the gait cycle, which comprises distinct phases such as initial contact, midstance, terminal stance, and swing, various biomechanical factors come into play which are different from the normal gait cycle.
2. The Biomechanics ofThe Biomechanics of
RunningRunning
Kinetic ChainKinetic Chain
Running transfers force ofRunning transfers force of
the foot hitting the groundthe foot hitting the ground
up the kinetic chain to theup the kinetic chain to the
knee, hip, pelvic region,knee, hip, pelvic region,
lower back and to the upperlower back and to the upper
back and cervical regionback and cervical region
Abnormal and inefficientAbnormal and inefficient
movement can causemovement can cause
injury to joints and softinjury to joints and soft
tissue facilitatingtissue facilitating
adaptation to running andadaptation to running and
loss of performanceloss of performance
3. Gait AnalysisGait Analysis
Kinetic ChainKinetic Chain
When the foot hit theWhen the foot hit the
ground force isground force is
transmitted up the leg totransmitted up the leg to
the trunkthe trunk
Distribution of forces isDistribution of forces is
critical to safe andcritical to safe and
effective runningeffective running
Abnormal balance to theAbnormal balance to the
forces leads to injuriesforces leads to injuries
4. Walking Gait AnalysisWalking Gait Analysis
The stance phase is the period where the foot is in contact with the groundThe stance phase is the period where the foot is in contact with the ground
and equates to 60% of the cycle whenand equates to 60% of the cycle when walkingwalking. The swing phases makes. The swing phases makes
up the remaining 40%.up the remaining 40%.
During walking there is a period called double stance, where both feet are inDuring walking there is a period called double stance, where both feet are in
contact with the ground. The swing and stance phases can be furthercontact with the ground. The swing and stance phases can be further
divided into:divided into:
StanceStance
Heel strike - The point when the heel hits the floorHeel strike - The point when the heel hits the floor
Foot flat - The point where the whole of the foot comes into contact with the floorFoot flat - The point where the whole of the foot comes into contact with the floor
Mid stance - Where we are transferring weight from the back, to the front of our feetMid stance - Where we are transferring weight from the back, to the front of our feet
Toe off - Pushing off with the toes to propel us forwardsToe off - Pushing off with the toes to propel us forwards
5.
6. Gait AnalysisGait Analysis
SwingSwing
Acceleration - The period from toe off to maximum knee flexion in order for theAcceleration - The period from toe off to maximum knee flexion in order for the
foot to clear the groundfoot to clear the ground
Mid-swing - The period between maximum knee flexion and the forwardMid-swing - The period between maximum knee flexion and the forward
movement of the tibia (shin bone) to a vertical positionmovement of the tibia (shin bone) to a vertical position
Deceleration - The end of the swing phase before heel strikeDeceleration - The end of the swing phase before heel strike
When running, a higher proportion of the cycle is swing phase as the foot isWhen running, a higher proportion of the cycle is swing phase as the foot is
in contact with the ground for a shorter period.in contact with the ground for a shorter period.
Because of this there is now no double stance phase, and instead there is aBecause of this there is now no double stance phase, and instead there is a
point where neither feet are in contact with the ground, this is called thepoint where neither feet are in contact with the ground, this is called the
airborne or flight phase. As running speed increases, stance phaseairborne or flight phase. As running speed increases, stance phase
becomes shorter and shorter.becomes shorter and shorter.
7. Running Cycle
The running cycle is composed of a
Swing Phase
Initial Swing: Commences at toe-off and ends at mid-swing
Terminal Swing: commences at mid-swing and ends at foot strike
Stance Phase
Absorption: commences at foot strike and ends mid-stance
Propulsion: Commences at mid-stance and ends at toe off
These two phases take up 40-60% of the running cycle
Airborne period that are when both feet are off the ground occur
at beginning and end of each swing phase
8. Running Cycle
Hip, Pelvis and Back
25% to 35% of all running injuries are estimated to be
in this region. That leaves the knee, ankle and foot to
be responsible for 65-75% of the injuries.
Gait analysis have been shown to be able to pick up
improper of inefficient movement patterns while
running and to allow for the establishment of an
exercise program to correct these abnormalities
9.
10. Gait Analysis and hip, pelvis and
back injuries Review
Slocum and Bowerman first to
document that the position of the
pelvis is the key to postural
control. Gait Analysis was used in
their studies
Gracovetsky and colleagues also
moved the biomechanical study of
hip, pelvis and low back injuries
while running to the forefront
Improper alignment and or
movement of the hip, pelvis and
lower back can lead to debilitating
injuries that can include:
Groin Injuries
Hamstring Injuries
Piriformis Injuries
Back Spasms/hip flexor spasms
Runners Hip injuries
11. Gait Analysis and the hip, pelvis
and low back
Pelvic Movement and
running
The Anterior and
Posterior tilting of the
pelvis when running is
noted to increase as the
speed of running
increases
To improve efficiency and
endurance the amount of
tilting is to be minimized
12. Gait Analysis and the hip, pelvis
and low back
Hip movement and running
As speed increases a reduction in
hip extension is seen and an
increase in hip flexion is noted.
This occurs at the toe off period of
the cycle
Increase hip flex will increase
stride length and increase overall
speed
Hip extension is limited by the hip
joint capsule
Noting an increase in hip flexion at
time of foot strike at slower
speeds allows for improved
absorption at this point of the gait
pattern
The maximum values of hip
extension during running
approaches the limits of passive
hip extension.
13. Gait Analysis and the hip, pelvis
and low back
Trunk Position
It is thought that the lumbar spine
is the pivotal point of the lower
extremity lever system during
running
Movement of the lower limb
backwards during stance phase is
thought to commence with
extension of the lumbar spine.
This anterior tilts the pelvis which
effectively increase the working
range of extension and
contributes to the extension thrust
mechanism of the lower extremity.
These finding support that the
trunk should be in an erect
position in early phases of stance
14. Pelvic Obliquity and trunk
movement
At time of foot strike the pelvis
obliquity is aligned being
slightly higher on the stance
side and lower on the swing
side.
Pelvic Obliquity is thought to
play a role in shock absorption
and in smooth ascent and
decent of the bodies center of
gravity at this time
In stance phase the hip
adducts (absorption) and into
abduction during (propulsion)
15.
16. Pathologies and Running
Muscle Imbalance, ineffective and
inefficient running technique can lead to
injuries to any aspect of the kinetic chain
Spine
Hips
Knees
Ankles
Foot
17. Healing CycleHealing Cycle
Inflammation (4-6 Days)Inflammation (4-6 Days)
Therapy most effective to decrease inflammatory cycle and toTherapy most effective to decrease inflammatory cycle and to
facilitate next stage of healingfacilitate next stage of healing
Remodeling (5-21 Days)Remodeling (5-21 Days)
Therapy applied here allows for the injured area to be stressedTherapy applied here allows for the injured area to be stressed
in a slow and graded fashion (slow progression of appropriatein a slow and graded fashion (slow progression of appropriate
stress)stress)
Maturation (20+ Days)Maturation (20+ Days)
Critical area to develop injured tissues (apply appropriate stress)Critical area to develop injured tissues (apply appropriate stress)
and proper balance to avoid further injuriesand proper balance to avoid further injuries
Key is to avoid the Chronic Inflammatory CycleKey is to avoid the Chronic Inflammatory Cycle
18. When to get help?When to get help?
Not always clearNot always clear
If pain reappears timeIf pain reappears time
and time again rest isand time again rest is
not the solutionnot the solution
Balance ofBalance of
musculaturemusculature
FlexibilityFlexibility
19. Rehabilitation of theRehabilitation of the
Ankle-Foot ComplexAnkle-Foot Complex
Forces at the footForces at the foot
Therapist must firstTherapist must first
address the position ofaddress the position of
the foot and providethe foot and provide
the proper:the proper:
FlexibilityFlexibility
MobilityMobility
StrengthStrength
Strength and control toStrength and control to
the upper leg and trunkthe upper leg and trunk
23. Rehabilitation of the KneeRehabilitation of the Knee
Knee JointKnee Joint
Middle joint of the kineticMiddle joint of the kinetic
chainchain
High level of threeHigh level of three
dimensional forcesdimensional forces
Requires high level ofRequires high level of
ligaments and muscularligaments and muscular
supportsupport
Patella position and smoothPatella position and smooth
movement is critical tomovement is critical to
proper functionproper function
24.
25. Rehabilitation of PelvicRehabilitation of Pelvic
InjuriesInjuries
Force transmitted to theForce transmitted to the
Sacral Joint and lumbarSacral Joint and lumbar
regionregion
Three dimension forces onThree dimension forces on
jointjoint
Key Stone of lower trunkKey Stone of lower trunk
core stabilitycore stability
Low back imbalance canLow back imbalance can
present radiculopathy thatpresent radiculopathy that
can mask true problemcan mask true problem
26. Rehabilitation of Hip InjuriesRehabilitation of Hip Injuries
Hip jointHip joint
Ball and socket jointBall and socket joint
High level of stabilityHigh level of stability
Limited mobilityLimited mobility
Critical for straight hipCritical for straight hip
controlcontrol
Balance ofBalance of
musculature flexibilitymusculature flexibility
and strength isand strength is
essentialessential
27.
28.
29. Strengthening RequiresStrengthening Requires
BalanceBalance
Note the complexity ofNote the complexity of
the musculaturethe musculature
alignmentalignment
Note muscles are notNote muscles are not
aligned in a linearaligned in a linear
fashion but morefashion but more
obliqueoblique
Design promotesDesign promotes
rotational componentrotational component
of movementof movement
30. Rehabilitation of the Thigh and hipRehabilitation of the Thigh and hip
straight Hip Controlstraight Hip Control
Injury to the lowerInjury to the lower
extremityextremity
Pain to an area is notPain to an area is not
always the true source ofalways the true source of
the problemthe problem
Rest not always the cureRest not always the cure
to the problemto the problem
Assessment essential toAssessment essential to
find source and avoidfind source and avoid
further injuryfurther injury
31. Upper BodyUpper Body
involvement in Runninginvolvement in Running
BalanceBalance
Coiling movement ofCoiling movement of
the bodythe body
Efficiency ofEfficiency of
MovementMovement
Propulsive forcePropulsive force
Breaking forceBreaking force
33. If you have a running injury,If you have a running injury,
The Do's and Don'tsThe Do's and Don'ts
DODO Rest, ice, and elevate the leg (if that's what you injured!)Rest, ice, and elevate the leg (if that's what you injured!)
DODO Reduce your mileage to a pain free amount, even though it may be a blow to your ego.Reduce your mileage to a pain free amount, even though it may be a blow to your ego.
DODO Cross-train to maintain your overall fitness level with exercise such as biking, or swimming orCross-train to maintain your overall fitness level with exercise such as biking, or swimming or
perhaps stair climbing.perhaps stair climbing.
DODO Trust and listen to yourself. Irritability, fatigue, insomnia, severe muscle soreness, and gettingTrust and listen to yourself. Irritability, fatigue, insomnia, severe muscle soreness, and getting
colds and flu easily may me signs that you are overtraining.colds and flu easily may me signs that you are overtraining.
DODO Progress at a naturally comfortable rate.Progress at a naturally comfortable rate.
DODO See a doctor, physical therapist, or other health professional who you trust. If they can't help you,See a doctor, physical therapist, or other health professional who you trust. If they can't help you,
they probably know someone who can.they probably know someone who can.
DODO Warm up by walking or jogging slowly for at least five minutes.Warm up by walking or jogging slowly for at least five minutes.
DODO Cool down slowly at the end of your run by walking at least five minutes.Cool down slowly at the end of your run by walking at least five minutes.
DODO Stretch before and after every run, especially the Achilles tendon, hamstrings, and quadriceps.Stretch before and after every run, especially the Achilles tendon, hamstrings, and quadriceps.
Remember the best time to stretch is after you run when the muscles are pliable.Remember the best time to stretch is after you run when the muscles are pliable.
DODO Get on a weight training program to strengthen muscles around the hip, knee, ankle, andGet on a weight training program to strengthen muscles around the hip, knee, ankle, and
abdominal area. This may take some of the shock away from the knee and hips.abdominal area. This may take some of the shock away from the knee and hips.
34. If you have a runningIf you have a running
injury, The Do's andinjury, The Do's and
Don'tsDon'tsDON'TDON'T
Run though the pain. Your body is trying to tell youRun though the pain. Your body is trying to tell you
something–listen to it.something–listen to it.
DON'TDON'T
Think you have to give up running. There's help out there!Think you have to give up running. There's help out there!
DON'TDON'T
Ignore the problem. If you do, it is more likely to come back.Ignore the problem. If you do, it is more likely to come back.
Or get worse.Or get worse.
DON'TDON'T
Think that someone else can fix your problem. PhysicalThink that someone else can fix your problem. Physical
therapists and others can help a great deal, buttherapists and others can help a great deal, but the ultimatethe ultimate
responsibility for being injury free is yours!responsibility for being injury free is yours!
35. Contact InformationContact Information
Dr. Charles CurtisDr. Charles Curtis
Dr Charles Curtis MS, PT, DPT, Cert MDT,Dr Charles Curtis MS, PT, DPT, Cert MDT,
Vestibular Rehab SpecialistVestibular Rehab Specialist
ccurtis33@verizon.netccurtis33@verizon.net
732 320 0768732 320 0768
Editor's Notes
Leonardo da Vinci once wrote that “Motion is created by the destruction of balance…” That means that if we wish to move forward, from a standing position, we have to remove the balance from the system (us). That can be done in many different ways. You can be pushed from behind, you can push off something, you can create force with the muscles to move forward (that is, jump), or, as the Pose method suggests, you can let gravity act on the system. This is done by leaning forward, until the force of gravity is sufficient to want to cause us to fall forward. That then, is the starting point for running.
The tricky bit is that once we're running, it's very difficult to see the system's balance. Movement, being dynamic, means that at any moment, balance (and forces) are changing all the time. Think of yourself sitting in a car - you're perfectly balanced while it moves, but if you suddenly slam on the brakes, you get shot forward, completely out of balance. Enter inertia, which is a big part of running. It makes sense that we would want to minimize the need for inertia to propel us forward! Instead, if we can remain in a constant state of motion through the force of gravity, it would theoretically provide an advantage.
The running cycle comprises a stance phase, where one foot is in contact with the ground while the other leg is swinging, followed by a float phase where both legs are off the ground.
The other leg then makes contact with the ground while the first leg continues to swing, followed by a second float phase. At running speeds of about 6 min/mile, a single running cycle will take approx 0.7 sec, out of which each leg is only in contact with the ground for 0.22 sec.
A path that has to be followed to heal but can be facilitated to move quicker
Before reading this article, please understand that there is no such thing as "perfect" running form. Since everyone has different limb lengths, varying muscle fiber sizes and angles, diverse masses, and separate running distance requirements, no single athlete will run the same. But there are *characteristics* of a good runner that remain fairly constant from person to person. Allow me to introduce you to four, and include a drill to improve each.
1. Increase knee range of motion during the swing phase. This means that your right knee should be more flexed (towards your butt) when your right thigh is flexed forward during the run, as opposed to your right knee being more extended (away from butt). Same goes for the left, of course. Think of it this way - if you were swinging a weight attached to the end of a stick, you could move the weight faster with less effort if the stick were shorter. In this case, the stick is your leg, and the weight is your foot. By having your knee (the stick) more bent (or shorter), you are able to move the weight (your foot) much faster with less effort. The result will not only be a faster swing time (meaning a faster foot turnover), but also reduced fatigue in achieving the desired stride length.
Drill: Heel-to-butt kicks. During your normal run, begin to exaggerate knee flexion, touching the butt with the heel during each stride. Do 20 touches for both the right and left legs, then continue in your normal gait pattern.
2. Maintain flexible quadriceps and hip flexors. These are the muscles along the front of your thigh that act to straighten the leg. If they are tight, insufficient flexibility can inhibit your ability to fully extend the leg in the push-off phase of the running gait.
Drill: Platform stretch. Ideally, your pelvic bone should be tilted backwards when stretching the quadriceps and hip flexors. To achieve this, find a platform or elevated surface that is approximately at knee height or slightly higher. Facing away from the platform, and standing on your right leg, bend your left knee and lock your left foot, shoelaces down, onto the surface. Hold 15-30 seconds, then switch.
3. Deliberately focus on pushing backwards with each step. This will not only incorporate your gluteal and hamstring muscles in the push-off phase of the running gait, but also keep your center of gravity consistently rolling forward. Rather than focusing on using the muscles around the knee to provide the driving force, focus on running from the hips.
Drill: Lean-fall-run. Stand completely still and as tall as possible. Without bending the knees, let the entire body lean forward until you "fall" toward the ground and are forced to take your first step forward. Transition directly into a short 10-20 yard run, continuing to lean forward and push backwards with the hips.
4. Avoid excessive ankle and hip flexion. Do not bend your knees or flex your ankles excessively during the landing phase. While it may seem that this decreases joint impact forces, there is no empirical evidence that runners who bend the knees more have less injuries than runners who do not. However, there is evidence of increased time spent in contact with the ground, which decreases your elastic rebound from the ground and the overall power of each stride. You will naturally avoid excessive knee and ankle flexion if your focus on minimizing foot strike time.
Drill: Cadence counts. During your run, count the number of right foot strikes achieved in a span of 20 seconds. There should be 30 or more, indicating a cadence of 90 or higher. Increased cadence indicates decreased ground contact time.
Focus on making these changes to your gait pattern, and you will notice a marked increase in efficiency and economy
Two sub-phases of stance
The first sub-phase is between ‘initial contact’ (IC) and ‘midstance’ (MS). IC is when the foot makes the first touch with the ground. MS is when the ankle and knee are at their maximum flexion angle. This sub-phase is called the ‘absorption’ or sometimes the ‘braking’ phase. The body is going through a controlled landing; the knee and ankle flex and the foot rolls in to absorb impact forces. At this point the leg is storing elastic energy in the tendons and connective tissue within the muscles.
The second sub-phase is between MS and ‘toe-off’ (TO). TO is the point where the foot leaves the ground. The period between MS and TO is known as the ‘propulsion’ phase. The ankle, knee and hip all extend to push the body up and forward, using the recoiled elastic energy stored during the absorption phase.
This is an efficient way for the body to work. The more ‘free’ recoil energy it can get from the bounce of the tendons the less it has to make or to draw on from its muscle stores. Research shows that at least half of the elastic energy comes from the Achilles and foot tendons – a reminder of how important the lower leg is to running efficiency.
The outwards and inwards roll of the foot during running, as seen from the rear view, are called supination and pronation. This rolling action is normal and healthy. It is only excessive pronation or supination that leads to injury.
At IC the foot is in a supinated position, with the rear foot inverted. During the absorption phase between IC and MS, the ankle is dorsiflexing which – because of the way the subtalar joint works – also causes the foot to pronate. Pronation combines rear foot eversion with tibial internal rotation, and allows the foot to be flexible and absorb the impact forces of landing.
At around midstance the foot begins to re-supinate. This inverts the rear foot and externally rotates the tibia, moving the foot into a more rigid position to allow for a stronger pushoff and more efficient recoil through the foot and Achilles tendon. You can feel the difference for yourself: roll your heel and ankle inwards and your foot will feel soft and flat. Then roll your heel and ankle out, and your foot should feel strong with an arch.
Pronation and supination both involve three-dimensional movements (heel eversion/inversion, ankle dorsi/ plantar flexion and tibial internal/ external rotation), which makes them very difficult to measure. The most commonly used approach is to measure the inversion and eversion range of motion of the rear foot during the stance phase, representing the pronation and supination movement patterns.
Inversion and eversion angles are calculated by the angle made between the midline of the calcaneus and the midline of the tibia, viewed from the rear. In normal movement, at IC the rear foot is inverted by 5-10 degrees. The maximum pronation angle will occur around MS and will be an everted position of around 10 degrees.
However, foot mechanics are highly complex and these values must be read as simply one part of the picture. Similarly, you should interpret with caution any qualitative video analysis you make of a runner’s rear foot motion. Don’t rush to judgement about the need for orthotics based solely on a visual reading of rear foot movement.
An excessive supinator will typically land in the inverted position and then remain inverted during the stance phase. This means that they will lose out on the shock-absorbing benefits of the normal pronation movements. Excessive supinators tend to suffer from injuries to the lateral knee and hip, and can also be prone to stress fractures, because of the higher repetitive impact forces they incur.
Excessive pronators come in three types:
those who land inverted as normal but rotate across into an excessively everted position (such as 20 degrees);
those who may pronate normally on landing but then stay everted throughout the stance phase;
those who seem to pronate through a normal range but do it very rapidly.
We do not know which of these three faulty movement patterns is most likely to lead to injury, but logically all three can be problematic. If a runner spends too long in pronation, the foot will not be in a strong position to assist push-off during the propulsion phase, so the lower leg muscles will have to work harder. If the runner pronates too far or too quickly, the rotation forces acting on the tibia and knee joints may lead to problems. Excessive pronators tend to suffer from anterior knee pain, medial tibial stress syndrome, Achilles and foot soft-tissue injuries.
Ankle, knee, hip mechanics
The ankle, knee and hip motion are described in the side view (sagittal plane). At IC the ankle will be slightly dorsiflexed, around 10 degrees; the knee will be flexed at 30-40 degrees and the hip flexed at about 50 degrees relative to the trunk (a fully extended hip is at 0 degrees when the midline of the thigh and the midline of the body form a straight line through the centre of the pelvis). The further forward the trunk leans, the greater the hip flexion. Prior to IC the hip is already extending (the leg is moving backwards) and so the foot at IC is moving back towards the hips. If the gluteal-hamstrings are not actively pulling the foot backwards prior to IC, then the foot contact will be too far ahead of the hips and the braking forces on the leg are increased.
During the absorption phase the angles change. By MS the ankle dorsiflexion angle has increased to around 20 degrees and the knee has also flexed to 50-60 degrees. This ankle and knee flexion is coordinated to absorb the vertical landing forces on the body, which at distance running speeds are in the order of two to three times bodyweight.
This is where eccentric strength in the calf and quadriceps muscles is required to control the knee and ankle joints, otherwise the knee and ankle would collapse or rotate inwards. In fact the quadriceps and calf muscles are active prior to IC, and at their most active between IC and MS to help control the braking forces. The hip continues to extend through the absorption phase of stance, reaching around 20 degrees of flexion by MS.
During the propulsion phase the ankle and knee motion is reversed. By TO the ankle is plantarflexed to around 25 degrees and the knee has re-extended to 30-40 degrees. The hip continues to move to 10 degrees of extension by TO.
Thus during the second half of the stance phase the ankle, knee and hip combine in a triple extension movement to provide propulsion upwards and forwards. The calf, quadriceps, hamstring and gluteal activity during the propulsion phase is less than during the absorption phase, because the propulsion energy comes mainly from the recoil of elastic energy stored during the first half of stance.
The role of the muscles therefore is to control the joint positions, creating stiffness in the leg system that allows the tendons to lengthen and then recoil.
During the swing phase between TO and IC the knee and hip flex to maximum flexion angles of 130 degrees and 60 degrees respectively and then re-extend prior to IC, with the ankle dorsiflexing throughout swing to 10 degrees at IC.
Good runners will follow these movement patterns. It is essential that the ankle and knee can quickly control the braking forces and create a stable leg system to allow the tendons to maximise their recoil power. This is where good technique is vital. Too much upward bounce will increase the landing forces, putting greater stress on the joints and requiring more muscle force to control. Runners need to learn to bounce along and not up, by taking quick, light steps.
It is also important to bring the foot back prior to IC using active hip extension as this reduces braking forces and time needed for the absorption phase. The benefits of a ‘quick contact’ and a ‘horizontal’ running style were discussed in SIB 47 (‘Beginner’s guide to pose’). Good strength in the gluteals, hamstrings, quadriceps and calf muscles will help runners achieve this.
In summary, excessive braking forces can contribute to injury. The correct movement patterns of the hip, knee and ankle combined with correct activation and strength of the major leg muscles will help control braking forces during running and result in a more efficient action using tendon elastic energy and minimising landing forces.
The motion of the pelvis and trunk are described in side and rear views (sagittal and frontal planes). The angle of the pelvis from the side view is called the anterior-posterior tilt (A-P tilt), with a positive angle describing a tilt down towards the front. The trunk angle from the side is described relative to the horizontal.
At IC the trunk will be flexed forward between 5 and 10 degrees and the A-P tilt will be 15-20 degrees. During the absorption phase from IC to MS, trunk flexion increases by 2-5 degrees while the A-P tilt remains stable. This slight forward flexing of the trunk during the braking phase helps to maintain the body’s forwardhorizontal momentum. Glutealhamstrings, abdominals and erector spinae are all active to control the trunk and pelvis during the absorption phase.
During the propulsion phase the trunk re-extends to the initial position, so the trunk angle at TO will be similar to that at IC. The A-P tilt however will increase by 5-7 degrees in concert with the extension. This slight shift in the anterior tilt of the pelvis helps to direct the propulsion forces of the leg horizontally. If the pelvis were in neutral then the triple extension of ankle, knee and hip would be directed more vertically.
In summary, a slight forward lean and anterior pelvic tilt is thought efficient for running. Too much forward lean may suggest that the posterior chain muscles (hamstringsgluteal- erector spinae) are not strong enough and this may increase the strain on the hamstrings and back during the running action. Too upright a posture may encourage vertical movement which will increase landing forces. Too much A-P tilt between IC and MS suggests that the gluteals and abdominals do not have the strength to control the pelvis adequately during landing and/or may indicate incorrect quadriceps activation and reduced hip flexibility. Excessive A-P tilt during the propulsion phases is normally associated with tight hip flexors and inadequate range of motion during hip extension. This will reduce the power of the drive from the hip and encourage a compensatory reliance on lumbar extension.
In general, a poor trunk position or lack of pelvic stability is likely to reduce the efficiency of the running action, creating extra load on the leg muscles or increasing stress through the lumbar spine and pelvis. Any of these negative factors can increase the likelihood of injury.
From the rear view the pelvic angle is described as a lateral tilting, with a negative angle meaning the pelvis is tilted down towards the swing leg side. The trunk is described as lateral flexion with a positive angle meaning the trunk is leaning down towards the stance leg side. At IC the lateral pelvic tilt is around –5 degrees (ie, a small tilt downwards on the contact side). This position may increase slightly (up to 5 degrees) during the absorption phase, although ideally very little movement will occur. At faster running speeds, the lateral tilt will be bigger.
Trunk lateral flexion is about 2 degrees at IC, which increases to 5 degrees at MS. This lateral flexion counterbalances the pelvic tilting.
Between MS and TO the pelvic lateral tilt should revert to +5 degrees by TO and trunk flexion should return to 0 degrees (ie vertical spine alignment). This balanced spine position allows the propulsion forces to be directed forwards at TO and the positive lateral hip angle supports the knee lift of the swing leg.
The aim of the pelvis and trunk in the frontal plane during stance phase is to be stable and provide balance. The gluteus medius muscles (abductors) are of primary importance in providing lateral stability: their contraction prior to and during the absorption phase prevents the hip from dropping down too far to the swing leg side. The muscles will be acting eccentrically, or even isometrically, to prevent this movement.
An excessive or uncontrolled pelvic tilt increases the forces through the lumbar and sacroiliac joints, and forces the knee of the stance leg to internally rotate, which in turn may increase the pronation forces on the ankle. It is possible to observe a correlation between excessive pronation and excessive pelvic tilting in runners, and it is a good illustration of how one unstable link in the biomechanical chain can have an adverse knock-on effect and increase the ris
Upper body and arm mechanics
The main function of the upper body and arm action is to provide balance and promote efficient movement. In the forward horizontal plane the arms and trunk move to oppose the forward drive of the legs. During the braking phase (from IC to MS), the arms and trunk produce a propulsive force and during the propulsion phase (MS to TO) the arms and trunk combine to produce a braking force. This may seem a little weird, but in fact it is an advantage: the out-of-phase actions of the arms and trunk reduce the braking effect on the body and so conserve forward momentum.
In the vertical plane around the centre, the arms and upper trunk also oppose the motion of the pelvis and legs. For example, as the right knee drives up and through in front of the body – producing an anticlockwise angular momentum – the left arm and shoulder move forwards – creating a clockwise angular momentum and counteracting the knee motion, thereby helping to reduce rotation forces through the body during the whole gait cycle. Although the legs are much heavier than the arms, the shoulders are wider than the hips, so the arms are well positioned for their job of counterbalancing the leg rotation. This may explain why female runners use a slightly wider or rotating arm action to compensate for their narrower shoulders and lighter upper body.
The normal arm action during distance running involves shoulder extension to pull the elbow straight back; then, as the arm comes forward, the hand will move slightly across the body.
The arm action has more to do with running efficiency than with injury prevention directly. A good arm action needs to be encouraged to counterbalance lower-limb forces and angular momentum, which may in turn help reduce injury. The arm action also contributes a little to the vertical lift during the propulsion phase which may help the runner to be more efficient, reducing the work done by the legs.
The relationship between biomechanics and injury is specific to each body part. Overall though, poor mechanics of any body part will either increase the landing forces acting on the body or increase the work to be done by the muscles. Both increase the stress, which – depending on the individual and the amount of running – can become excessive and cause injury.