An Introduction to Running Biomechanics
An Introduction to Running Biomechanics
As a runner your objective is to keep your foot on the ground for the least amount of time possible. The more contact you have, the more impact the body takes. By creating elasticity within specified areas, you are going to help the body’s propulsion while also maintaining structural integrity and preventing injuries.
By massaging, strengthening and toning these 6 key areas of the body you can enable your body to maintain structural integrity, creating a platform for optimal performance and potentially eliminate the opportunity for injury.
1 – Soleus 2 – Quadriceps 3 – IT Band 4 – Psoas
5 – Piriformis 6 – Pectorals
The Biomechanical Chain Reaction
We begin with the range of motion of the foot because, no matter what, the foot is the first and last thing to hit the ground throughout the day. The way the foot hits the ground is the beginning of a biomechanical chain reaction that affects the rest of the body. Once the foot becomes rigid or loses its natural range of motion you have to massage the soleus (area 1) to help release the tension and reduce the amount of scar tissue and adhesions that can build up and prevent a natural foot strike.
If the soleus is not addressed, the knee is forced to thrust forward putting a greater demand on the quad and IT band (areas 2 and 3). Once these areas lose elasticity, adhesions and scar tissue are going to limit the pliability of the muscle, shortening the distance between the pelvis and the knee, creating pelvic tilt.
As the above occurs, the psoas (area 4) is then relied upon to maintain core stability since it is the muscle that connects in your groin and at T12 in the middle of your back. Without the aid of the muscles in the lower back, the psoas can quickly become overworked. Compression on the L4-5 (lower back) region is increased along with additional pelvic tilting – leaving the upper torso positioned slightly in front of the pelvis. This compromises the body’s ability to breathe by compressing the diaphragm while additionally affecting areas 5 and 6. The piriformis (area 5) is then forced to work harder because of the body’s lack of structural integrity and the loss of strength within the quad/IT band region.
The pectoral muscles (area 6) are also affected due to the body’s natural reaction to rotate the shoulders forward when the torso is positioned slightly in front of the pelvis. By releasing the scar tissue within this region, the shoulders are going to rotate back naturally allowing more oxygen to come into the lungs and letting the arms swing freely.
The sequence of events described above illustrates why addressing the entire biomechanical chain, not just one problem area, is important. By performing massage techniques in the outlined areas, you will see for yourself that working these 6 areas will enhance your running and decrease your propensity for injury.
