Physics...Physiology...Physical Therapy

Hip flexibility and core efficiency

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We all want a strong core right? We can all agree that having a strong core is necessary for running efficiently. So does this mean that simply strengthening our abs will accomplish a finely tuned core? Or is it possible that other factors are involved in affecting your core’s function while running?

This brings us to Jacob. He is a superstar high school runner looking to make his form better and eliminate shin pain. In watching him run, his calves and shins do not jump out as the area needing the most improvement. Let’s see what he looks like initially.

What stands out most is the forward lean and side to side swagger of his upper body. What this indicates is that he is not using his hips and hamstrings properly during the loading phase of running. This is causing his core to work differently to absorb and rebound that load. Essentially his core is not able to function properly, and no amount of crunches or planks can overcome this pattern. In order to correct this pattern, he needs to have improved hamstring flexibility and improved loading through his gluts. Only then, will his core muscles be able to fire properly and work as it should to make him a better runner.

So, here’s what we did about it. First, a simple dynamic hamstring stretch. This could easily be done on a stair or bench if one’s available. A key component to this also (which Jacob is demonstrating so nicely!) is to keep the low back straight instead of rounding, this helps ensure that the movement comes from the hamstrings instead of the low back.

Next, a hip strengthening exercise to develop stability in a lengthened range. This element is critical for teaching the gluts to be strong while they’re being loaded. This exercise looks a little goofy, but it’s intended to be a modified version of a deadlift with a twist.

Next we did a few simple drills for his running form. First, he ran holding bricks out in front of him. What this does is increase the forward load, which forces the hamstrings and gluts to kick in more quickly and brings his upper body into a more upright position.

Next, he ran with the same bricks with his hands overhead. This forces his gluts to load more quickly while running in order to keep his core in a neutral position, essentially decreasing the side to side movement of his upper body.

So after all this, here’s the new and improved Jacob!

Unfortunately the video cut out a little too quickly, but there are improvements with his upper body. The side to side swagger is decreased which indicates that he is using his hips more effectively. He is also leaning forward less which indicates that his hamstrings are doing a better job of controlling the loading phase.

Again, at first glance it would be easy to conclude that he needs to do more core work, but if he’s not using his hips appropriately, his core will always be off balance. With constant attention to gaining flexibility in his hips and teaching them how to work correctly, this will make life happier for his core and translate into more efficiency with running. Great job Jacob!

Is your upper body necessary for running?

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We all want to run as efficiently as possible. In order to do this, we need to cut down on any movement that doesn’t contribute to our feet moving forward. Does this mean that arms and upper body movements should be minimal, or nil? Or does activity of our upper body contribute to the lower body?

This brings us to Tyler’s story. He is a high school runner looking to make a splash this fall in cross country. His coaches had been in touch with me about his form, more specifically that he seemed to have a lot of excess arm motion. By the time he and I were able to meet up, his form has improved a lot with utilizing some of the drills covered here, but appreciate the change would likely have been more dramatic if we were starting from scratch!

Here is footage of him initially.

Again, it’s not too dramatic at this point, but he has excessive upper body movement side to side (frontal plane), as well as an asymmetric arm swing. Is this affecting his efficiency? Or deeper still, are his arms tattling on issues further below? With excessive upper body movement, it’s usually a sign of core or hip weakness, so we need to sort that out more.

Here is a simple drill for testing hip stability with side to side movements. Notice that with landing on the right side, his hip stays more rigid, and doesn’t load as gracefully, than the left.

Here is a simple exercise to build strength in the hips during the loading phase of gait. As strength improves, it will make it easier to keep the upper body more efficient. He is holding bricks, but any object with a little weight will work!

We also used the bricks for form drills to increase the lever arm of his upper body. This forces his hips and core to dial in more effectively.

After all this, here is the new and improved Tyler!

Again, the change isn’t as dramatic as it would be, but there is still improvement. By teaching the hips to load properly and using the drills to force his core to stay more centered, his form is more efficient. The best way to tell is watching his arms, as well as hips and shoulders to contrast how much side to side movement is taking place.

In ideal running, there should be brief but minimal side to side movements. These should be taken care of in the hips and lower core. If the upper body has swaying side to side, it’s a good bet the hips are misbehaving. On the flip side, if we can use our upper bodies effectively, it can act as a lever to help propel our lower bodies, which will make as more efficient runners.

With further constant attention to these things, Tyler will continue to make excellent gains. Great job Tyler!

Tight calves and affect on knees

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We tend to think of our calf muscles as being used for pushing off with our feet. But is that all they do? What, if anything, do they have to do with landing during the running cycle? As your foot hits the ground and your body advances over the planted foot, your calf will serve to put the breaks on your lower leg, essentially allowing for some knee flexion. Too much or too little can be problematic.

This brings us to Nicole. She has been a team sport athlete and will be competing in cross country for the first time in the fall. She is not new to running in the context of team sports, which is more sprinting and changing directions. She is however new to the distance running, and her stride has adapting to do. When we met, she had no complaints of pain, so hopefully our time together keeps any aches and pains away!

Two things jump out from her initial running. First, she has extra upper body rotation. This can be seen by her arms swinging across her midline. She isn’t too bad with this, but there is a slight asymmetry as well, with her left arm swinging further across than her right.

Secondly in watching her knees, they don’t bend quite enough. What should be seen is a comfortable loading, much like loading a spring so she can push-off efficiently. Instead, her knees remain slightly stiff which is an indicator that her calves are not allowing for this. Restricted ankle mobility can also be a contributor.

Here’s an assessment for how her upper body, hips, and ankles are moving. It’s subtle, but notice how her feet move as she rotates.

As she rotates to the left, her foot moves more than her right foot moves when rotating to the right. This indicates a restriction somewhere in that pattern of movement. This could certainly lead to other issues in the future!

So, what to do about it. First, we stretched her calves, not only straight forward, but also with a rotational emphasis. This is a great stretch for all runners!

Next, we practiced loading her knees and calves. Having her arms to the opposite side causes the calves to work harder since her gluts are disadvantaged in this position. This also helps bias her upper body to be more comfortable rotated to the left. She also performed single leg squats with the other leg.

Next, a simple run, but with her arms reaching down and forward. This also places more load on her calves during the landing phase, which will translate to greater ease during normal running.

She also ran with her arms to the left, again to bring better symmetry through her hips and upper body.

And what session would be complete without some form of hip stretching!

After all this, here’s the new and improved Nicole!

Notice her landing looks more graceful, because her calves are allowing the knees to come forward slightly more. Even a slight change in this area makes a huge difference to how well she is able to push-off and use her hips for stability. There is still more rotation than desired of the upper body, but this should improve as she gets stronger and uses her body more efficiently. Great job Nicole!