How to run without pain

  
     
   
     
  The Biomechanics of Running  
     
  The biomechanics of running describe the way in which the bones, joints and muscles move while we run. If the bones, joints and muscles are moving correctly in relationship to one another, then we can run pain free. If we have poor biomechanics especially in the foot and ankle, then there may be excessive wear and tear on our joints and ligaments. This will eventually cause pain. However there are number of solutions to biomechanical problems.  
   
 

Problems that may be caused by poor running mechanics:

1) Heel pain - Plantar Fasciitis

2) Knee pain - Knee cap pain - Patello-femoral Syndrome

3) Shin Splints - Shin pain

4) Achilles tendonitis - Calf pain

  
     
 

There are three main factors that contribute to poor running mechanics:

1) Poor foot structure - forefoot varus, pes equinus

 

2) Tight muscles - calf tightness, IT band tightness, hip tightness

 

3) Weak muscles - lower leg muscles, hip muscles, quadriceps
     
 

Foot structure issues can be addressed with balance exercises that help coordinate the intrinsic foot muscles to stabilize the foot. Custom orthotics can be made to help a foot with structure problems adapt to running.
 

Tight muscles are usually the most common factor causing pain with running. Even though a runner may stretch out while warming up, there may still be a problem with tight muscles restricting joints especially the calf muscle restricting the ankle. This can result in heel pain, knee pain or shin splints.

A rigorous stretching program to address tight muscles is generally recommended.

Weak muscles can also be a problem, especially at the hip. Hip muscles control the motion of the legs when we run. If the hips are weak the knees may have undue stress on them causing pain.

A hip and quad strengthening program to address weak muscles is generally recommended.

Pro Motion Physical Therapy specializes in evaluating running mechanics and designing stretching and strengthening routines that help people run pain free. We also make custom orthotics for running shoes, hiking boots and ski boots.

 
     
     
     
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