| 05 June 2011
Proper running biomechanics involves synchronous movements of all of the components of the kinetic link. The foot serves as the dynamic link between the ground and the remainder of this chain. The foot’s many functions include adaptation to uneven terrain, proprioception for proper position and balance, and leverage for propulsion. During the gait cycle, foot motion facilitates, and can be affected by, compensatory movement of the other bones and joints in the lower extremity. Improper alignment of the lumbar spine or lower extremities can alter mechanics and lead to injury. Therefore, it is essential to understand the biomechanics of running gait along the kinetic link.
What is the kinetic link as it applies to running?
Kinetic link describes how a running athlete leverages the ground to create power efficiently. It starts with the feet and ankles and how they push off the ground. The power then is transferred up the chain to the knees and the hips. The torso receives the power from the legs and the arms help pull the body through the air. If there are any “leaks” or in efficient transfers of power between the components of the kinetic link, performance will suffer and injuries are more likely. One of the most common breakdowns occurs at the ankle. The breakdown can take several forms including excessive pronation and subluxation of the ankle. These breakdowns often cause symptoms such as shin splints, plantar fasciitis and even calf injuries. The manner in which the foot contacts the ground will help determine how efficiently power is transferred up to the knee joint. If the foot excessively pronates, for example, the foot will roll inwards causing excessive pressure on the inside of the knee. In addition, power is lost as the foot rolls inward and therefore less power is transferred up the kinetic chain to the knee.
Breakdown of the Kinetic Chain
Biomechanical breakdown leads to injuries and poor performance
The inefficient transfer of power in the lower body is a common biomechanical breakdown that contributes to Injuries seen in the lower body of runners. Running is by nature a repetitive activity that places considerable strain on the ankles, knees, hips, lower spine, and pelvis. To minimize these injuries and improve performance, it is essential that a runner’s foot and ankle mechanics are addressed along with the alignment of the pelvis and lumbar spine. Ankle alignment is essential to leveraging the ground and creating power.
Lower Back Pain Starts in the Ankle
Many runners have poor dorsiflexion at the ankle mortise joint, which causes the runner to lose power and thereby overload the tibialis anterior muscle leading to shin splints. If poor ankle and foot biomechanics are present, knee and hip injuries are not far behind. Tendonitis in the knees and trochantericbursitis are common in runners with poor ankle biomechanics. The abnormal motion that started at the ankle and caused pressure to build on the inside of the knee will cause pain to develop in the outside of the hip. The aberrant movement in the hip joint forces the pelvis and ultimately the lumbar spine to adapt to that motion leading to pain and discomfort. If these compensations in ideal lower body mechanics are in place for long periods of time more serious injuries occur such as torn meniscus in the knee, torn labrum in the hip and even a herniated disc in the lumbar spine.
3D Technology to Correct a Runners Gait
Methods of evaluating lower body mechanics and running gait
When a runner presents with symptoms such as infra-patellar tendonitis, plantar fasciitis, or trochantericbursitis, one must evaluate the lower body mechanics as well as lumbar spine and pelvis mechanics. Several methods are available to evaluate lower body mechanics as it relates to the kinetic link. One of the best ways is state of the art 3D technology. The technology reveals kinetic link data on how a runner leverages the ground.
The 3D technology that we have today allows us to look at athletes from every camera angle to determine exactly how they generate their power. Once we have that information, we can improve the efficiency and coordination of the athlete’s motion. At 3Dsportsanalytics, we use proprietary software from Zenolinktechnologies to create an avatar of the athlete. The avatar is analyzed by a biomechanical engineer who evaluates the data and produces a performance profile. The data measures right and left hip positions, shoulder rotational position, right and left knee positions. This data is used to identify functional movement discrepancies that rob the athlete of power, and predispose them to injuries. This same data is used to design a personalized Progressive Skills Training program that corrects the improper functional mechanics. Whether you are a sprinter looking to shave seconds off your times or a long distance runner looking to take minutes off your marathon times, get evaluated using the benefits of 3D technology. The information gathered provides coaches, scouts and agents with critical information as to an athlete’s future potential and risk of injury.
Treatment of Lower Body Injuries in Runners
Treating a runner requires the provider to have knowledge and experience in biomechanics and kinetic linking. If loss of range of motion is present at the ankle, manipulation and mobilization of the joint to restore proper biomechanics is critical for the running athlete. If excessive pronation is present, correction of that pronation is also necessary to ensure that the power is transferred up the kinetic chain. Excessive pronation is correctable with custom fit orthotics in severe cases. It also correctable with rehabilitative exercises in milder cases. One of the exercises that we like in our office to correct excessive pronation in mild cases is walking barefoot in the soft sand to strengthen the plantar muscles. This helps improve the strength and stability of the foot and ankle as well as improve proprioception Knee tendonitis can be caused by several things in runners.One of the less discussed contributing factors in infra patellar tendonitis is a posteriorly subluxated tibia. This is a condition in which the lower leg bone is misaligned in relation to the femur, the upper leg bone. Running involves acceleration and deceleration at the knee joint. The quadriceps assist in accelerating knee extension and the hamstrings assist in decelerating or slowing down knee extension. If the tibia is misaligned, greater tension is placed on the infra patellar tendon leading to tendonitis. When the quadriceps muscles become shortened and tight, manipulation of the tibia can reduce subluxation and eliminate pain in treating runners knee.
The psoas muscle is one the major muscles involved in hip flexion in the running gait. It attaches to the lumbar spine as well and can lead to mechanical low back pain. Treating the hip involves assessing joint function in the hip joint to ensure that it has full range of motion in all ranges including flexion, extension, internal, and external rotation. If subluxation or misalignment is present at the hip joint, correction of the subluxation is critical to restoring proper joint mechanics and improving efficiency of motion. The pelvis and lumbar spine must be assessed to determine if there are any mechanical breakdowns. The ilium is frequently found misaligned in the runner, and this leads to inefficient motion and sets up the athlete for injury in the future. Manipulation of the ilium and lumbar spine helps restore power and efficiency to the runner and prevent those chronic injuries from popping up.
In summary, whether you are a weekend warrior or an elite level runner looking to shave seconds off your times, it is critical to assess your individual kinetic link. The way that you run, your kinetic link, is your personal roadmap to success as a runner and the key to preventing injuries.
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