Running transcends physical activity, embodying a biomechanical ballet performed through an intricate gait cycle of Stance and Swing Phases, a mastery essential for enhancing performance and ensuring longevity in the sport.
In this 6-part series by Dr. Brian Abelson, a seasoned marathon runner and a keen advocate of the discipline, we will explore each stage of the gait cycle, unraveling the crucial anatomical structures that dictate our stride, aiming to fine-tune our movement, minimize injury risk, and optimize our running prowess.
Article Index:
Anatomical Structures
Motion Specific Release
Conclusion & References
Initial Contact Phase of Gait
The initial contact phase of a runner's gait, often known as foot strike, marks a significant moment. It's when the foot first meets the ground, transitioning from the airy swing phase to the solid stance phase. This crucial stage manages the impact forces while priming the body for the weight-bearing and propelling phases of running.
Several key anatomical structures join forces in this first contact phase to ensure efficient movement. If any of these structures falter or malfunction during this phase, the runner might experience noticeable changes or issues in their gait:
Quadriceps:
Imagine the quadriceps as a team of powerful shock absorbers. When they're fit and functioning, they flex the knee smoothly to take the brunt of the foot strike. But when they're weak or underperforming, the shock reverberates up to the hip and spine, inviting potential pain or injury.
Visual Cue: An issue with the quadriceps might be as clear as day, revealing itself in an exaggerated over-striding gait, where the foot lands way ahead of the body's center of gravity.
Tibialis Posterior:
The tibialis posterior is the silent guardian of your lower leg, ensuring the right internal rotation of the tibia and stability during your run. But when it falls short, you might experience an altered running pattern or increased stress on the shin, potentially ushering in shin splints or stress fractures.
Visual Cue: A troubled tibialis posterior might betray itself with an awkward inward leg rotation or an unstable landing.
Gastrocnemius:
Think of the gastrocnemius muscle as the elegant conductor of your foot's movement from heel strike to toe-off. If it's weak or faltering, your foot might hit the ground abruptly, creating a "slapping" gait, which can cause foot or ankle pain due to increased stress over time.
Visual Cue: The proof is in the pattern. A "slapping" gait where the foot hits the ground abruptly instead of rolling smoothly might indicate an issue with the gastrocnemius.
Intrinsic Muscles of the Foot and Subtalar Joint:
The intricate players in this part of the foot and subtalar joint maintain the delicate balance of foot pronation. When they falter, overpronation or under pronation can occur, causing an uneven distribution of impact forces across the foot, potentially leading to pain in the foot, ankle, or knee.
Visual Cue: Watch the roll. If a runner's foot appears to roll too much or too little during the stance phase, it could signal an issue with the foot's intrinsic muscles or the subtalar joint.
Visual Cue Checklist
Quadriceps
Visual Cue: Look for exaggerated over-striding, where the foot lands significantly ahead of the body's center of gravity. This might indicate weak or malfunctioning quadriceps.
Tibialis Posterior
Visual Cue: Watch for awkward inward leg rotation or an unstable landing, suggesting a potential issue with the tibialis posterior.
Gastrocnemius
Visual Cue: Observe for a "slapping" gait, where the foot abruptly hits the ground rather than rolling smoothly, which could imply issues with the gastrocnemius muscle.
Intrinsic Muscles and Subtalar Joint
Visual Cue: Take note of the foot's pronation. If it appears to roll too much or too little, it might signal an issue with the intrinsic muscles of the foot or the subtalar joint.
MSR Treatment Demonstration
Runner's Gait: Part 1 - The Groundwork of Initial Contact - Elevating your gait cycle goes beyond chasing personal records; it's a strategy for enduring participation in the sport you're passionate about. This approach focuses on calibrating the biomechanics of your body to fortify your running resilience and extend your active years. Dr. Abelson demonstrates releasing key anatomical structures with MSR procedures in this tutorial.
Conclusion
In this inaugural instalment, we've cracked open the door to the rich biomechanical world of running. We've explored the vital initial contact phase of the gait cycle, detailing how key anatomical players like the quadriceps, tibialis posterior, and gastrocnemius set the stage for efficient, injury-free running. Recognize this as an invitation to dig deeper into the marvel of human movement, using insights such as visual cues to understand the health and efficacy of these crucial structures.
Consider this your warm-up lap as the first part of a comprehensive 6-part series. We have merely skimmed the surface of understanding how mastering the gait cycle can enhance your running longevity and performance. So stay tuned, lace up your running shoes, and prepare to delve even further into the physiology and mechanics that make running the fascinating, complex discipline that it is.
DR. BRIAN ABELSON DC. - The Author
Dr. Abelson's approach in musculoskeletal health care reflects a deep commitment to evidence-based practices and continuous learning. In his work at Kinetic Health in Calgary, Alberta, he focuses on integrating the latest research with a compassionate understanding of each patient's unique needs. As the developer of the Motion Specific Release (MSR) Treatment Systems, he views his role as both a practitioner and an educator, dedicated to sharing knowledge and techniques that can benefit the wider healthcare community. His ongoing efforts in teaching and practice aim to contribute positively to the field of musculoskeletal health, with a constant emphasis on patient-centered care and the collective advancement of treatment methods.
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With MSR, your practice will flourish, achieve remarkable clinical outcomes, and see patient referrals skyrocket. Step into the future of treatment with MSR courses and membership!
References
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Stearne, S. M., Alderson, J. A., Green, B. A., Donnelly, C. J., & Rubenson, J. (2016). Joint kinetics in rearfoot versus forefoot running: implications of switching technique. Medicine & Science in Sports & Exercise, 48(7), 1401-1410. doi:10.1249/MSS.0000000000000919
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