5 tips to Improve Your
Running Mechanics
Are you a runner? If so, you understand the importance of maintaining proper form and technique while you’re out on a trail, training for a marathon, or simply jogging through the neighborhood. At Shoreline Physical Therapy, we want to make sure that you are performing at your optimum levels of function, so you can avoid injury and get the most out of your sport!
Avoid Common Running Injuries
As a runner, it is possible for injuries to occur. It is important to make sure you are always being as safe as possible.
Perhaps the most common injury that people endure from running is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are overstretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Shoreline Physical Therapy today.
How Can I Prevent Running Injuries?
While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include:
Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues.
Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out.
Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.
Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.
Five Tips To Improve Your Running Performance
Below are five tips to keep in mind when trying to improve your running mechanics.
1. Cadence
Longer slower strides while running can often lead to more loads through the legs while running. Additionally overstriding and landing your foot out in front of your body can cause a braking effect and add stress to the knees leading to injury. Focusing on landing your foot more underneath your hips will increase your running cadence and lead to more efficient energy transfer. Focus on extending the hip behind you to propel yourself forward.
2. Pelvic Alignment
Much of running is focused on the feet; however, pelvic posture plays a large role in running, as well. You can achieve proper pelvic alignment by doing certain hip position tests, such as vertical compression tests and hip extension tests.
With vertical compression, stand with someone behind you, with their hands on your shoulders. Have them push straight down. If your hips buckle, it means your pelvic alignment is off. This can be corrected with postural improvement, with the help of a physical therapist.
With hip extension, kneel in front of a doorway with your back against the door jamb. Your left leg should be on the floor and your right knee should be bent over your right foot, directly in front of you. While you’re in this position, you should naturally have a small space between your lower back and the wall. Tilt your pelvis backward to remove this space. If this is difficult to do, your pelvic alignment may be off. This can also be corrected with postural improvement, with the help of a physical therapist.
3. Base of Support
In another study published in the National Institutes of Health, several running mechanics were analyzed through video assessments, including base of support. This is an important mechanic to evaluate, as foot placement is one of the most integral parts of running. It was noted that, as a general rule, “the left and right feet should not overlap in their ground contact location.” There should always be space between foot placement, as a narrow base of support has been known to cause painful conditions, such as tibial stress fractures and iliotibial band syndrome.
4. Heel Strike
Heel strike is a controversial topic with running. Many runners who heel strike when landing also overstride and land with the foot too far forward of the upper body. Heel or midfoot striking is an individual preference and as long as you improve your stride and cadence each style can be efficient. Proper shock absorption and propulsion is critical with either stride preference.
5. Vertical Displacement
It is no secret that technique plays a large role in running performance. Vertical displacement refers to how much your center of mass moves up and down while you run. When your vertical displacement is insufficient, it can lead to a premature touchdown of your swing leg or a low center of mass trajectory. However, excessive vertical displacement can also cause runners to expend more energy than necessary. Both of these scenarios can be corrected by changing your stride, which can be accomplished with the help of a physical therapist.
What Should I Do Now?
If you are suffering from aches and pains, you think you may have sustained an injury, you’d like to learn more about injury prevention, or you simply learn how to improve your performance, contact Shoreline Physical Therapy today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you stay active and pain-free!
Contact Us Today!
Are you ready to run at your peak level of performance? Contact Shoreline Physical Therapy today! We can assess all the running mechanics listed above at once and figure out how your running efficiency can be increased to improve performance and reduce your risk of injury.
Contact Shoreline Physical Therapy today for more information!
“As a runner, I have had multiple injuries and surgeries over the years. I can’t tell you how good these guys are. They have always gotten me back on the road and running. I would recommend them to anyone who’s had injuries or surgeries that need physical therapy. They are the best in town.” — Donnie N.
Feel Better by Eating Better!
Winter Citrus Smoothie
- 2 1/2 cups pineapple juice
- 2 1/2 cups freshly squeezed orange juice, plus orange sections for garnish (optional)
- 3/4 cup plain yogurt
- 1 banana, peeled and halved
- 3 tablespoons honey
- 1/4 teaspoon ground
cinnamon, plus more
for garnish
Fill one ice-cube tray with pineapple juice and one tray with orange juice. Place both trays in the freezer for several hours until frozen or overnight. Place yogurt, banana, honey, and cinnamon in a blender and process until smooth. Transfer mixture to a bowl, and set aside. Rinse blender, fill with pineapple ice cubes and remaining pineapple juice, and process until smooth. Divide pineapple mixture among four glasses, top with reserved yogurt mixture, and place in the freezer. Process the orange-juice cubes with the remaining orange juice. Remove filled glasses from freezer and top with orange ice mixture. Garnish each glass with cinnamon and a slide of an orange, if desired. Share with your friends before it begins to melt!
Exercise of the Month
Seated Hamstring Stretch
Start by sitting up straight in a chair with one knee bent and the other straight. Place both hands on the straight knee and slowly bend forward at your waist like a hinge. Feel the stretch in the back of your leg.
Free Consultation
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We offer a free consultation to see if we would be a good fit for you!
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