NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Improve Your Running Mechanics!
off, and your upper back should also be able to move in a backwards motion enough to keep your trunk above your center of gravity so that it prevents over-striding and excessive energy expenditure. 2. MAKE SURE YOU ARE STRONG IN ALL THE RIGHT PLACES. Running also requires a baseline level of strength throughout your body so that you are able to move efficiently and avoid injury as you progress distance or speed. Everything from your core and back muscles down to the tiny muscles of your feet need to be sufficiently prepared to move your body weight through space. Not sure how to incorporate a strengthening routine into your running program? Our physical therapists can help you determine which areas to focus on and how and when to complete strengthening exercises along with your running routine. 3. HEEL STRIKE. Do you heel strike while running? Approximately 80% of runners strike the ground with their heels first, while 15% strike the ground with their toes first. The remaining 5% run on the balls of their feet. In this case, the majority has it right - heel striking uses less energy than forefoot striking or midfoot striking, which can prevent fatigue and unnecessary over-exertion. If you
Are you a runner or interested in starting a running program? If so, it’s crucial to 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, especially if you’re beginning a running program for the first time or beginning one again after several weeks or months of rest or inactivity. At ProMotion Rehab and Sports Medicine, we want to make sure that you are performing at your optimal level of function, so that you can avoid injury and get the most out of your running, whether it’s a competitive sport for you or just a new hobby you’d like to try out! Below are a few factors to keep in mind when trying to improve your running mechanics and prevent injury: 1. MAKE SURE YOU ARE MOBILE IN ALL THE RIGHT PLACES. In order to move efficiently and prevent injury, runners require enough movement at multiple joints throughout the body, from the upper back and neck all the way down to the big toe. For starters, you need 30 degrees of upward motion at your big toe while your knee is completely straight in order to reduce stress through the arch of your foot and get enough push-off during each stride. You also need 20-25 deg of upward ankle motion to prevent over-striding and compensations occurring at other areas in your legs or trunk. Your hips should be able to extend 20 degrees in a backwards direction for proper push-
(CONTINUED INSIDE)
www.physiosc.com
Made with FlippingBook - Online magazine maker