running

Happy Friday! Sunday morning I received my run analysis from Jason at Therapydia Portland and I wanted to share it with you. For the run analysis Jason put little dots on my right side at all the points you see below for recording/analysis purposes. Once he did that I started walking at a level 3 on the treadmill for 3 minutes and then bumped the seed up too level 4/4.5 to a jog for 2 minutes.

Read my full Therapydia Portland post here.

Heads up the analysis is a bit technical so I moved it to the bottom for those of you who are interested in reading more! 

April 16, 2015

Lindsay Ingalls RUN ANALYSIS Summary:

Summary: If we increase your trunk flexion by 5-8 degrees you will help increase glut activation improve shock absorption throughout your run. During your deceleration phase your knee comes slightly in front of your toe during peak knee flexion, which indicates more quad dominant mechanics versus hip dominant.

Recommendations are to increase glut med/max strength couple with core stabilization exercises with resistance theraloop to improve motor control for SL stance. We will continue with hip isometric exercises with progression for higher levels as appropriate with efforts to improve single leg shock absorption on the right and concurrently decrease contralateral hip drop leading to asymmetrical stride.

Posterior view displayed significant hip drop on left side further indicating weak hip abductor muscles during shock absorption on the right in stance. Excessive pronation noted on bilateral feet.

Lindsay Ingalls RUN ANALYSIS Details:

During initial contact we are looking for what type of contact you make: You are a heel striker, which indicates that you will recruit your hip musculature more effectively versus calf musculature.  You have adequate ankle dorsiflexion however your hip flexion angle can improve. Decreased hip flexion angle at this phase can be caused by decreased velocity or inability to absorb shock at the glut med/max musculature.  Trunk is actually extended ~ .13 degrees and we look for ~ 10 degrees of trunk flexion.  We would like increased trunk flexion to recruit the hip shock absorption.  Ideally we look for 20-40 degrees of hip flexion during initial contact to improve glut activity. During initial contact optimal knee extension reaches 0 degrees.

Next phase is peak knee flexion, which indicates shock absorption or deceleration.  Ankle moves from ~4 degrees to 0 degrees indicating a 4 degree eccentric load, the knee goes from ~6 to ~26 degrees with a 20 degree eccentric quad load, and the hip remains moves from ~19 degrees towards ~14 degrees which indicates a negative shock absorption in the right hip.   Your knee has a good positive excursion however in the ankle we would like to see greater than 10 degree positive change and in the hip we would like to see the hip flexion angle increase indicating some shock absorption in the glut musculature. 

Next phase is toe off: We look at total hip excursion from initial contact to this phase: you have ~ 30 degrees of hip excursion, we would like to increase this by at least 10 more degrees.  We are working towards this via the hip flexor stretching. Trunk is flexed at 7 degrees, we can improve this at least 5 degrees. 

Last phase is just before initial contact. Hip is going back to a flexed position where we would like at least 20 degrees which you do very well!  Also we would like 8-10 degrees of trunk flexion which you have ~1 degree.

Have you ever had a run analysis?

Read my full Therapydia Portland post here.