Fixing Running Issues
As part of my rehab from a stress fracture, I did a gait analysis with my sports medicine doctor today. She videotaped me running on a treadmill and then watched it to determine how to prevent future injuries. My biggest problems are that I overpronate and run with a heel strike. I've also got weak gluteal muscles (and are imbalanced) and over-rotate my shoulders.
To correct this:
1. Develop a midfoot strike: before running, I have to sit down and feel what it's like to hit my midfoot rather than the heel first.
2. Strengthen side abdominal muscles: run 4 x 50 meter sprints with arms above head to stop shoulders from rotating.
3. Strengthen gluteal muscles: lay on stomach, raise one leg with knee bent 90 degrees, then use glutes to raise leg about 3"
4. Heel flips: Sit on couch and put knees together. Then rotate ankles out while keeping the knees together. This is strengthening the muscles on the inside of my ankle.
5. Stretch calves: roll up a towel and put on the floor. Then put feel on towel so that ankles are supine. Lean against wall to stretch calves and other areas.
To correct this:
1. Develop a midfoot strike: before running, I have to sit down and feel what it's like to hit my midfoot rather than the heel first.
2. Strengthen side abdominal muscles: run 4 x 50 meter sprints with arms above head to stop shoulders from rotating.
3. Strengthen gluteal muscles: lay on stomach, raise one leg with knee bent 90 degrees, then use glutes to raise leg about 3"
4. Heel flips: Sit on couch and put knees together. Then rotate ankles out while keeping the knees together. This is strengthening the muscles on the inside of my ankle.
5. Stretch calves: roll up a towel and put on the floor. Then put feel on towel so that ankles are supine. Lean against wall to stretch calves and other areas.