PUBLISHED 06/07/2005
Find Your Flaw
Research in the field of gait retraining has identified four common stride flaws that are associated with specific running injuries. If you are repeatedly hampered by any of the injuries listed below, you may be a good candidate for gait retraining. Once a flaw has been detected by a gait-analysis expert, he or she can help you fix your form.
1. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome
Stride Flaw
Thigh internally rotates during ground contact
Form Fix
Actively engage the muscles of the buttock and the outside of the hip while your foot is in contact with the ground.
2. Injuries
Patellofemoral Pain Syndrome
Plantar Fasciitis
Achilles Tendinosis
Stride Flaw
Overpronation of the foot
Form Fix
Push off with your big toe. Concentrate on keeping your knees pointing straight ahead during ground contact.
3. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome
Stride Flaw
One hip drops when opposite foot is on ground
Form Fix
Increase step width. Practice running along a straight line, making sure your feet land evenly on either side of it.
4. Injuries
Shin splints
Stress Fractures
Stride Flaw
Overstriding (severe heel-strike)
Form Fix
Increase your stride frequency by increasing your steps per minute without increasing your pace. Also, lean forward very slightly at the trunk.
