“Beyond the foot” - Faulty running biomechanics.

Running Retraining

Are we simply “born to run” or is running a skill that most of us can improve? Certainly AFL team Hawthorn believes injury recurrence can be reduced by retraining running. Media reports have revealed that the fast running Cyril Rioli has spent numerous training sessions working on his technique to avoid further hamstring injuries. Not only has it been suggested that technique improvement may reduce his injury recurrence but that he may get quicker.

Running technique is an area of growth and development in the running and medical world. Two of the most marketed methods are Pose and Chi running, whilst on the other end of the spectrum barefoot running has created somewhat of a running revolution. Universities across the globe have also been actively involved in assessing the effect of gait retraining as a tool to assist in helping injured runners.

Unfortunately one of the main flaws with following a technique model, is that it poses (excuse the pun) the risk of being uni-dimensional. That is, one size fits all. Every runner is very unique and therefore it is essential to individualise programs, depending upon how each runner moves their body.

Technique however, is very important and far too often ignored when technique modification may be essential to assist in rehabilitation and further injury prevention. Regularly, the “fix” for faulty biomechanics has relied upon the prescription of orthotic devices. While these are very useful for many runners, an understanding of faulty movement patterns above the foot (ankles/knees/hips/pelvis/trunk/arms) is essential to allow for re-education.

In order to determine the most appropriate plan of action, gait analysis is required to understand the components of running form that may create stress or strain that contributes to injury. Once individual flaws have been detected, an individualized program can be implemented. Traditionally strength programs have been provided to assist in absorbing load, but without modifications to running mechanics to reduce stress.

When adopting a new running technique, changes need to be made gradually and carefully. This allows the athlete to learn and develop something new before the load begins to increase.

Common faults seen are:

• Overstriding
• Leg cross over
• Arm swing cross over
• Low cadence
• High impact
• Poor pelvic/trunk control
• Excessive vertical oscillation

Some runners will display primarily one issue, but many will have a combination. For an assessment and the opportunity to work on specific issues you have with your running, please contact me on (03) 9523-0630 or email kevin@dynamic-performance.com.au.