Running is one of the most natural and accessible forms of exercise, but it’s also one of the most common causes of injury, especially for those pushing their limits or running long distances. As a physiotherapist, I’ve seen a wide range of injuries in runners, and many of these injuries stem from issues with running biomechanics. Understanding how your body moves while running is essential not only to prevent injury but also to optimise performance.
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What is Biomechanics, and Why Does it Matter?
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Biomechanics is the study of how the body moves – it’s the science behind how your muscles, joints, and bones work together to allow you to run, jump, and perform any other physical activity. When you run, your body needs to absorb the shock of impact, propel you forward, and keep your posture aligned – all while maintaining fluid movement (1). If any of these factors are off balance, it can lead to pain or injury.
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Running biomechanics affects everything from your posture to your foot strike and even the angle of your hip during each stride. Poor biomechanics can put extra strain on certain areas, leading to overuse injuries such as shin splints, runner’s knee, or Achilles tendinopathy (2).
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Common Running Injuries Linked to Poor Biomechanics
- Shin Splints (Medial Tibial Stress Syndrome):
- Shin splints are one of the most common running injuries, often caused by overuse and poor mechanics. If your foot strikes the ground too hard or with improper alignment, it can cause excessive stress on the shinbone and surrounding muscles, leading to pain (3).
- Runner’s Knee (Patellofemoral Pain Syndrome):
- This occurs when the knee cap doesn’t track properly over the knee joint, causing pain around the front of the knee. It’s commonly linked to weak or imbalanced muscles in the hips, thighs, or calves, which prevent proper alignment and movement (4).
- IT Band Syndrome:
- The iliotibial band runs down the outside of the thigh and can become tight or inflamed with repetitive movement. Biomechanical issues, such as overstriding or excessive hip rotation, can cause additional stress on the IT band, leading to pain on the outside of the knee or hip (5).
- Achilles Tendinopathy:
- The Achilles tendon is under constant strain when running. Poor biomechanics, like over-pronating (excessive inward rolling of the foot) or weak calf muscles, can lead to overstretching of the tendon, increasing the risk of tendinopathy (6).
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Optimising Running Biomechanics: What Can We Do?
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As a physiotherapist, I approach running injuries from a holistic perspective. Optimising biomechanics isn’t just about correcting your posture or changing your stride – it involves looking at your overall body mechanics, strength, flexibility, and even your running environment. Here are a few things to consider:
- Foot Strike and Cadence:
The way your foot hits the ground is crucial. Ideally, you want to aim for a midfoot strike rather than a heavy heel strike, which can lead to more impact on the joints. Increasing your cadence, the number of steps you take per minute, can reduce the impact on your knees and hips (7). - Core and Hip Strength:
Weak hips and core muscles can lead to poor pelvic control and inefficient running mechanics (8). Strengthening these areas helps to stabilise your body and improve your running posture. Exercises like squats, lunges, and hip thrusts, combined with core work (planks, dead bugs), will provide the foundation for better running performance. - Proper Footwear:
Wearing the right shoes can make a significant difference in how your body absorbs shock and performs (9). Shoes should provide adequate support for your arch type and running style. A physiotherapist can guide you on whether you need shoes that correct over-pronation or under-pronation, or if neutral cushioning is best. - Mobility and Flexibility:
Tight muscles, especially in the calves, hamstrings, and hips, can restrict your movement and lead to injury (10). Regular stretching, foam rolling, and mobility exercises help improve flexibility, allowing your muscles and joints to move more freely. - Use of Technology:
Advanced tools like force plates and motion analysis can provide a detailed assessment of your running mechanics. At clinics like us at Crouch Physio, we often use these tools to monitor how the body moves and identify any imbalances or inefficiencies in your stride. These insights help us tailor rehabilitation and performance plans to address specific issues.
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Injury Prevention: Small Changes, Big Impact
Optimising your running mechanics doesn’t have to involve drastic changes. Sometimes, small adjustments can have a massive impact on reducing the risk of injury and improving your performance. Whether it’s improving your posture, strengthening key muscle groups, or making sure you’re using the right footwear, every small improvement can add up.
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If you’re experiencing pain while running, or simply want to improve your running form to prevent injuries, it’s a good idea to consult with a physiotherapist. A thorough assessment can identify any underlying biomechanical issues and provide you with a clear plan for injury prevention and optimisation.
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Final Thoughts
Running can be a fantastic way to stay fit and active, but it’s important to understand the biomechanics that contribute to injury prevention and performance. By paying attention to your body’s movement patterns and making the necessary adjustments,
you can enjoy running pain-free and achieve your personal goals.
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If you’re interested in learning more about how to optimise your running technique or if you’re dealing with a persistent injury, feel free to reach out for a personalised assessment. Let’s get you running at your best.
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Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in treating biomechanics and muscle imbalances. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
- Souza, Richard B. “An evidence-based videotaped running biomechanics analysis.” Physical Medicine
and Rehabilitation Clinics 27.1 (2016): 217-236. - Ceyssens, Linde, et al. “Biomechanical risk factors associated with running-related injuries: a systematic
review.” Sports medicine 49.7 (2019): 1095-1115. - Bhusari, Nikita, and Mitushi Deshmukh. “Shin splint: a review.” Cureus 15.1 (2023).
- Yang, Chen, et al. “Knee biomechanical factors associated with patellofemoral pain in recreational
runners.” The Knee 35 (2022): 87-97. - Lee, Inje, et al. “How Medial Tibial Stress Syndrome Is Affected by Alignment, Range of Motion, Strength,
and Gait Biomechanics: A Systematic Review and Meta-Analysis.” Journal of Sport Rehabilitation 34.2
(2024): 134-155. - Sancho, Igor, et al. “Biomechanical alterations in individuals with Achilles tendinopathy during running and
hopping: A systematic review with meta-analysis.” Gait & posture 73 (2019): 189-201. - Adams, Douglas, et al. “Altering cadence or vertical oscillation during running: effects on running related
injury factors.” International Journal of Sports Physical Therapy 13.4 (2018): 633. - Leppänen, Mari, et al. “Hip and core exercise programme prevents running-related overuse injuries in
adult novice recreational runners: a three-arm randomised controlled trial (Run RCT).” British Journal of
Sports Medicine 58.13 (2024): 722-732. - Dhillon, Gurmeet K., et al. “What are the perceptions of runners and healthcare professionals on footwear
and running injury risk?.” BMJ Open Sport & Exercise Medicine 6.1 (2020): e000767. - Jenkins, Jeffrey, and James Beazell. “Flexibility for runners.” Clinics in sports medicine 29.3 (2010):
365-377.
