Running
Can Physiotherapy Help Put A Spring Into Your Running Stride?
Running continues to be a popular form of exercise in Vancouver, likely because of its known benefits for physical and psychological health. Many runners experience reductions in stress and weight, improvements in blood pressure, blood glucose and overall mood enhancement from running. However, between 19-79% of runners may experience running related injuries that may sideline their health and wellness goals. Running injuries are often multifaceted but can be due to: sudden increases in training distance, insufficient mobility, strength or endurance of key running muscles, or sub-optimal running biomechanics.
There is evidence to suggest that the presence of sub-optimal running biomechanics are related to the development of running related injuries such as patellofemoral pain syndrome, achilles tendinopathy, and exertional compartment syndrome (shin splints) just to name a few. Changing these poor mechanics can be helpful to restore proper running patterns and assist in returning to pain free running. In a recent research review, it was found that injured runners benefited from visual and auditory feedback from physiotherapists on their running form. This can help with injury prevention and rehabilitation from existing running injuries.
Are There Any Quick Tips To Improve Your Running Pattern?
Certain runners tend to overstride, run with a lower cadence (steps per minute) and with increased knee flexion. The evidence suggests that reducing ground reaction forces (i.e. the amount impact force your legs take while running) can be achieved by:
- Increasing step cadence (steps per minute): consider using a metronome running app to help with this.
- Shortening your step length: this often occurs naturally when you increase your cadence.
- Reducing knee flexion.
- Changing foot strike pattern (rearfoot/midfoot/forefoot), however, the most optimal pattern is highly individually dependant.
It is important to note that every person has a unique optimal running stride based on your body design, experience with running and running goals. Any change to your running form should occur slowly overtime with appropriate guidance to avoid incurring further injury. Using information from a detailed biomechanical running assessment and a review of your own personal running goals (pace, distance, previous running experience, and past injuries) a physiotherapist can help determine what specific strategies will be most optimal for you.
References
Agresta, C. (2015). Gait retraining for injured and healthy runners using augmented feedback: A systematic literature review. The Journal of Orthopaedic and Sports Physical Therapy, 45(8), 576-584. 10.2519/jospt.2015.5823
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604-685-4325 (HEAL)
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