Decoding Running Injuries: The Gait Flaws That Could Be Hurting You

Running Injuries Blog Post

Running is one of the most accessible sports globally, but it’s also notoriously injury-prone—about half of all runners experience aches and pains that can sideline them. Issues like knee pain, shin splints, Achilles problems, and iliotibial band syndrome often stem from how you run.

At the University of Salford, researchers investigated whether specific movement patterns—such as hip dropping, heel rolling outward, and legs crossing too much—contribute to these injuries. Known scientifically as contralateral pelvic drop (CPD), hip adduction, and rearfoot eversion, these patterns have been associated with common diagnoses like patellofemoral pain (PFP), iliotibial band syndrome (ITBS), medial tibial stress syndrome (MTSS), and Achilles tendinopathy (AT).

Biomechanical Patterns and Their Impact:

The study by Bramah C et al. highlighted significant biomechanical deviations between injured and healthy runners, emphasizing predictive factors for injury across different types:

Gait Deviation	Injured vs Healthy	Injury Subgroup Differences
Knee extension at landing	Significantly more in injured runners	Strongly predictive of injury
Ankle dorsiflexion	Increased in injured group	Present across injury subgroups
Forward trunk lean	More common in injured runners	Common to all types of running injuries
CPD	Present in all injured runners	Strong predictor
Hip adduction	Higher in PFP & MTSS subgroups	Not explained by gender

The Role of Muscle Weakness:

Key muscle weaknesses were also identified:

• Gluteus Medius: Essential for pelvic stability; weakness linked to CPD.

• Forward Trunk Lean: Potentially linked to deficits in glute and paraspinal muscles.

• Knee Extension: Stress on patellar alignment and joint loading.

Clinical Implications:

While the study was retrospective, meaning it observed already injured runners, the findings provide actionable insights for injury prevention. 2D gait analysis simplicity makes these findings highly actionable. Screening for CPD, hip adduction, and excessive knee extension during routine assessments can revolutionize injury prevention strategies. Early gait retraining, cadence adjustments, and strength rehabilitation may be the key to keeping runners on track—literally.

Take Action Today:

Ready to improve your running form and prevent injuries? Schedule a gait assessment with our experienced physiotherapists. Contact us at 0423 538 057 or visit https://strength-and-pilates-physiotherapy.cliniko.com/bookings#service to book your session today!

Understanding and addressing these biomechanical factors can significantly enhance your running experience. Start your journey to pain-free running today!

Reference: Bramah C, Preece SJ, Gill N, Herrington L. Am J Sports Med. 2018;46(12):3023–3031

Scientific Terms Made Simple:

Scientific Term	Definition
Patellofemoral pain (PFP)	Pain around the kneecap, especially during activities like running, stairs, or squatting.
Iliotibial band syndrome (ITBS)	Pain on the outside of the thigh or knee due to irritation of the iliotibial band tissue.
Medial tibial stress syndrome	Shin splints—pain along the inner edge of the shinbone, often caused by overuse during running.
Achilles tendinopathy (AT)	Soreness or injury in the Achilles tendon at the back of the ankle, often due to repetitive stress.
Contralateral pelvic drop (CPD)	Hip dropping lower on the side opposite to the leg you're landing on—resembling a sagging posture.
Hip adduction	Thigh moving too close to the center of your body when stepping or landing.
Rearfoot eversion	Heel rolling outward excessively upon landing, potentially destabilizing the foot.
Knee extension	Landing with a straighter knee than usual, which can strain the knee joint.
Ankle dorsiflexion	Foot bending upward more than usual upon ground contact.
Forward trunk lean	Leaning forward at the waist while running, rather than running upright.
Gluteus medius weakness	Weakness in the muscle on the side of your butt, impacting hip stability.
Paraspinal weakness	Weakness in muscles along the spine, affecting posture and movement control.
Transverse plane	Rotational movements—twisting of your hips or knees during running.

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