A Biomechanical Approach to Taming Running Injuries

By Patrick Dessaulles and Thomas Tran
Photography by Todd Duncan at ron Zalko Fitness, Vancouver

If your Body’s biomechanics aren’t up to snuff running can lead to pain and injury.

That’s why it’s important to supplement running with training that improves the body’s weaknesses and inefficiencies.

Exercises need to address the multitude of forces and stresses the body encounters while running. For injury prevention, exercises need to be kept simple and implemented at least as often as the amount that you run. Here are some drills intended to address key aspects of running biomechanics.

As you are running, it is easy to see the body needs to move horizontally to end up at its intended destination.

The more subtle components are the vertical, rotational and lateral forces the body must generate and withstand. These demands are often overlooked and in doing so, will result in overload to areas such as the knees, shins and calves.

Multidirectional Loading
Within the body, the hip and ankle joints are more able to perform multidirectional tasks due to their anatomy. The muscles that control the rotation and side-to-side stresses in our body are generally smaller and weaker. Therefore, the intensity for these exercises should be lower with focus on smooth weight transfer and subtle (not severe) work at the hips and ankles.


Crossover Step-up
To encourage more hip and ankle control, start parallel to the step and initiate the exercise by crossing over the outside leg onto the step. Follow with the other leg so both are on the step. The key is that, while stepping up, your body and legs end up facing 45 degrees away from your initial position. Then step back down, returning to the original position. Complete sets from both sides of the step. Initially a slower speed to get the rhythm is important, then as you become comfortable, increase the speed.


Rotational Jumping
Start exercise in an athletic posture — hips, knees and ankles slightly bent; feet shoulder-width apart in a staggered stance. Begin to jump and turn to the side of the forward leg. Simultaneously bring the forward leg back and vice versa. The end position should have your body turned 90 degrees away from original position with the opposite foot now in front. Repeat in the opposite direction.


Impact Exercises
Compressive forces can take their toll on your body. The muscles of the hips, knees and ankles are designed to help buffer the forces that transfer through their corresponding joints. The goal is to have as many muscles as possible sharing the impact forces of running.

Crossover Jumping Jack
Perform a jumping jack by opening and closing your arms and legs. However, instead of placing your feet side by side, land with one foot crossed in front of the other to challenge your ankle muscles. Repeat by crossing the other leg in front.


Striding Jump Downs
Begin as shown in Figure 1. Jump off the step with both legs landing in a staggered position. Focus on a softer landing by accepting weight through the buttocks, thighs and ankle muscles. Jump back up onto the steps and repeat with the opposite stance to complete the repetition.


Sequence/Patterning
Not only is the contribution of appropriate muscles important, so is the timing of activation. Perform these exercises slowly to allow for weaker muscles to contribute to the movements. Ensuring the lower abdomen is slightly tucked in is a good place to start focusing before each repetition.


Tubing Wall March
Bring one thigh up to 90 degrees using your abdominal and hip muscles. Simultaneously engage the stance leg by squeezing your buttocks, thigh and calf muscle. Plant your leg and repeat the same for the other leg to complete repetition. Start with your leg moving straight up and down and then move to crossing over midline and outwards.


Alternating Download Stepping
From an athletic posture, reach your arms toward the ground as you begin to bend gently at the waist while you take a step forward. Continue to drive your body downward by bending the hips, knees then ankles. Uncoil your body to return to standing, then perform with your other leg to complete repetition. Running is an endurance sport, therefore, the goal is to work up to 20 to 30 repetitions for each exercise within the circuit. Build up to three continuous circuits. These drills are appropriate to use as warm-up movements before a run. Performing 10 to 12 repetitions of each exercise can wake up the stubborn muscles that are more difficult to activate. You are now more ready to tackle the rigours of a long running season.

Thomas Tran BScPT and Patrick Dessaulles MPT are sport-certified physiotherapists at the Allan McGavin Sports Medicine Centre in Vancouver.

March/April 2011 Issue