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. We also make custom orthotics for running shoes, hiking boots and ski boots.