What is Running Analysis?
Running analysis is used to improve efficiency and prevent injury. Running analysis should be performed in three different views. This blog will go over normative values for the anterior, posterior and lateral views.
First, let’s go over the different phases of running. To begin, there is initial contact. During this phase of the cycle there should be midfoot to forefoot contact. Striking the ground with the heel puts excess stress through the lower extremity.
After initial contact is mid-stance. There should be a moderate amount of knee flexion during this phase.
Next, there is toe-off. This is the propulsive proportion of running where there is significant activation of the gastroc/soleus, quad, and glutes.
After this, the initial swing begins. There is then mid swing and terminal swing. Throughout the swing phase the hamstrings and working eccentrically to control excessive knee extension and hip flexors are working to drive the hip forward. From there, the cycle starts over.
Running Form Analysis
While assessing running form, the anterior view allows pelvic drop and knee alignment to be seen. When looking at the pelvis you should make sure both ASISs are visualized. When a person is in mid-stance, the opposite hip should drop no more than 5-7 degrees. If there is more hip drop than 5-7 degrees there is a potential for hip, knee, or ankle weakness. Aside from the pelvis, this is an optimal view to assess dynamic knee alignment. During mid-stance, the knee cap should be directly over the 2nd toe. If it is too far towards medial or lateral the likelihood for potential injury increases.
From the posterior view the pelvis, trunk, arm, and ankle alignment can be visualized. As mentioned before, you are looking for no greater than a 5-7 degree pelvic drop when comparing the swing limb to the standing limb. The trunk should not deviate from side to side and should remain upright. Arm swing should be symmetrical. Lastly, the ankle should pronate during initial contact and then supinate for push off. If there is excessive motion into pronation or supination there will be a compensatory pattern up the chain.
Lastly, when looking from the lateral view, the landing pattern and knee flexion throughout the cycle can be analyzed. When striking, the midfoot or forefoot should be used. The foot placement on initial contact should be under the center of mass (the pelvis). Knee flexion at initial contact should be greater than or equal to 15 degrees. Knee flexion should be no more than 40 degrees right before toe off.
To properly have your running mechanics analyzed, visit us at CSC+M to see a physical therapist in NYC. There are many factors that can play into what is causing the running deviations and can be addressed with corrective exercises and drills.
