I have been experimenting with fixing some run gait related problems in runners using slow, deliberate suitcase carries (walk while carrying a heavy dumbbell/kettlebell in one hand). We are starting to see some success in clearing up some nagging problems (i.e., calf tightness, hip flexor soreness, IT band issues etc...). This experiment started after I began experimenting with this issue highlighted by the Gait Guys: https://www.youtube.com/watch?v=WptxNrj2gCo&feature=player_embedded
About half of runners suffer from a cross over gait problem. For some runners like me, Morton's toe (2nd toe longer than big toe) compounds this problem. As a result, this causes excessive pronation. Running shoe stores will inevitably try to sell you a motion control shoe. This can actually make the pronation worse. Think about it. If you have a cross over run pattern, and your shoe causes your foot to land perfectly flat, this is going to cause more lateral bend at the ankle, essentially pronation. For many people the key is working with fixing motion at the hip, not the foot/ankle with special shoes. Unless the hip is tracking correctly, no running shoe is going to eliminate the pronation. Many try to fix run cross over with a simple drill. In this drill you run along a painted stripe in the road and try not to step on the stripe by having your left foot land on the left side of the stripe and your right foot land on the right side of the stripe. This is OK but if you don't have the strength to sustain this run pattern, this drill will not be productive.
Take a look at the image above. I want you to notice three things. One, her foot is landing across the center line (cross over). Her hip has dropped excessively on the non supportive side (see red line at waist). Her hip on the support side (see arrow) has moved out laterally. This is really common and can cause lots of problems, including the problems I mentioned earlier. What is causing this gait pattern? Of course the causes can vary. However, in most cases it is muscle weakness and faulty muscle recruitment patterns. If the glute medius were contracting hard enough (the muscle that is being pointed to with the red arrow), the leg would abduct (move out laterally) and the red line that bends at the knee would be straight and the foot would land under the hip, instead of over the center line. Also, the hip on the non support side drops primarily because of lack of core strength. A stronger glute maximus can also help stabilize a proper position. So, the key is activation and strengthening of the glute medius, stronger glute maximus and core and the ability to coordinate these motions in a gait pattern. How do we do this?
I like heavy suitcase carries. I cannot think of a single exercise that targets these three gait issues more directly. However, the suitcase carry has to be done correctly or it will have little benefit.
This is a farmer's walk, not a suitcase carry. It is not bad, but notice the foot crossover pattern and the hip drop on the non support side (see red lines). This is the compensation we want to avoid during carries. To avoid these natural compensations, the carries have to be done deliberately.
Above is a different, and also very common compensation. Notice the red lines. In this case he is leaning away from the load. This compensation lets the core off the hook and simply shifts your center of gravity so that the weight is more balanced, rather than using your core and glute medius muscles to counteract the load. We want to avoid this compensation as well.
Above is a more correct suitcase carry. The hips did not drop on the non-support side and have not moved out laterally on the support side. This is the posture you are looking for during your suitcase carries.
The way to do these is with slow deliberate steps. As you transition from one leg to another, slowly transfer weight to the front leg, contract the core to keep your non-support hip from dropping, simultaneously contract your glute medius to pull in your support side hip, maintain this muscle tension and .....slowly....step through and repeat. Be sure to switch hands. After several repetitions, try walking slowly unloaded and repeat this correct gait pattern. Then transition to slow back and forth jogs, again repeating the correct gait pattern. This can be done daily. Once you get the form and feel for the exercise, begin to load heavy.
This is not going to fix all run gait related problems. However, it will likely provide some benefit to almost all runners and for some it will literally transform the way they run and walk. You don't need any special equipment. A suitcase will do just as well as a kettlebell or dumbbell!
You should also include the additional exercises that I discussed in the "Run Cross Over Gait" post as well.
0 comments:
Post a Comment