Posts Tagged as "Gait"

Saucony Minimalist Running Video

What is MY Running Gait?

Jono’s weekly contribution:

Understanding your running gait and your body’s biomechanics is confusing at the best of times. It can however help you understand why you get some of the little niggles you may experience during any one year of training and racing.

So where do we start? Let’s start off by understanding what your running gait is. This is the way in which we run coupled with the movement pattern of our feet from the moment we make contact with the floor to the moment we leave it. It is determined by numerous factors such as

• Age
• Weight
• Cultural Background
• Muscle Flexibility
• Joint Mobility
• Previous Injury History
• Last but not least, Foot Strike

It is unique to the individual and can be influenced by prescribed insoles (orthotics) and poorly fitted running shoes. It can also explain why some injuries occur and keep reoccurring. It can change (better or worse) but these changes take place over a long period of time as the 7 points mentioned above change.

To determine your own running gait is pretty difficult if you’re not sure of what you’re looking for but there are a few simple tests you can do by looking at yourself in the mirror. This will at least point you in the right direction.

Place your feet about 20cm apart. While in this position close your eyes, stand tall and get yourself into a position where you feel that your body weight is evenly distributed between left and right, toes and heels. Open your eyes stand still and note the following.

Shoulder Heights

This is not too much of a problem unless you can see that there is significant difference of more than 3-5cm. If this is the case consult either an Osteopath or a Chiropractor for expert advice. It can however explain lower back or hip pain after a heavy phase of training.

Toe Orientation

This will show you how flexible the muscles surrounding your hips are. The accepted norm here is toes pointing at a 7-12 degree angle outwards. If your toes turn in, your groin is the problem. Toes out and your glutes/ITB/piraformis are the problem. Too much toe out angle and you will pronate (ankles roll inwards) by default.

Ankle Position

This is the position of your ankles relative to the centre of your foot (e.g. inwards, central or outwards). Outwards and your foot is likely to have a high arch and be very rigid. Inwards and you have a greater chance of you pronating, sometimes severely.

Knee Orientation

This relates to the direction your knee caps point (e.g. inwards, straight or outwards) relative to your toe orientation. You may not necessarily find that your knees point outwards if your toes do though. Most often than not you will find your knees face in the direction of movement while the toes point outwards. This is another sign of pronation.

Arch Functionality

Do this by keeping your weight even but trying to lift just your toes off the floor as high as possible.

• How high could you lift your toes?
• How much difference was there in your arch height?
• How much movement was there in your ankles?

The accepted angle of your toes to the ground when you pick them up is 60 degrees. More than this and your foot is hyper mobile leading to a greater chance of twisted/ sprained ankles. Less than this then you seriously need to work on your flexibility. If your arch height increases and the ankles move to a more central position then this is a good sign. It shows that the muscles in your foot are functioning correctly despite their natural orientation. If the arches don’t move this is not a good sign.

Knee Dip Test

Without thinking about it flex your ankles, bend your legs at the knees and see in which direction your knees go (e.g. inwards, straight or outwards). Your knees should travel along a line towards your 2^nd toes. If not, then look at your flexibility, muscle strength and balance.

Okay, so you’ve done all the tests and you’re still confused. I’ve mentioned the word “PRONATION” quite a bit. Statistically 85% of runners pronate, 10% neutral and 5 % supinate (ankles roll outwards) so chances are that you fall into the 85% category.

Muscle flexibility and functionality determine all of the above results so yes as you become stronger and more supple, the results will change. One thing you must remember though is that if you get injured then it was your time.

David M. Brody, in his work “Running Injuries: Prevention and Management (Clinical Sym­posia)” published in 1987, states, “Up to 70% of runners will at some time sustain a running-related injury.” He goes on to say, “The injuries are usually the result of faulty training techniques, biomechanical abnor­malities, congenital or acquired conditions, or a combination of these factors.”

Having a full biomechanical gait analysis is a great way to start the year off. This will help your coach design a great strength workout plan for you and hopefully you have an injury free year.

(Post courtesy of Jono Rumbelow, certified Ironuides coach)