Moving Past Movement Dysfunction In Runners

Runners are generally good at one thing – running! However, if we take them out of that activity and ask them to demonstrate other exercises, we can often identify some glaring flaws. We aim to help our running athletes not only improve their running, but also become better, more well rounded athletes. 

Some of the most common limitations we find during strength and mobility assessments of our running clients include:

• Limited ankle mobility
• Poor lumbar spine control
• Lack of thoracic spine mobility
• Dysfunctional breathing patterns
• Limited hip extension
• Limited hip rotation mobility
• Hip & posterior chain weakness

Although this is not an all inclusive list, it definitely hits all the highlights. As a general rule, if you work on these things, there is a good chance that you’ll improve some of the issues you have. However, it’s best to assess, don’t guess, and individualize the training to fit your specific needs. 

Though having a limitation such as one listed above doesn’t alway lead to an injury right away, chances are high that it will eventually. The more sound our movement patterns, the less likely we are to sustain a significant injury, which could keep us from training for any substantial length of time. 

Don’t let dysfunction define you.

Movement limitations, or lack of motor control, can also be caused by unhealthy tissues; primarily muscles and tendons. Our tissues should be able to lengthen, contract, stretch and move freely without restriction. Have you ever used a foam roller on your leg or hip? Did you notice intense pain when you rolled over a particular area? That’s not a normal response! That is a great example of a tissue that is in an unhealthy state and in need of some TLC. Proper hydration, nutrition and sleep play a large role in tissue health. For a review of other lifestyle factors that affect how we feel, check out another blog post we wrote here Lifestyle Factors and Running Injuries.

If left uncorrected, lack of full mobility and tissue health generally leads to hotspots, or consistent problem areas. Think about that achy achilles that is always nagging you when you wake up in the morning or when you first start your run.. That’s a hotspot! Far too often we see treatment for these issues that only address the symptoms without identifying and correcting the root cause, which is necessary to correct the issue long term.

To sum this article up, we want you to become a better mover. When you move better, you will become a better athlete. As we know, generally better athletes are better runners. 

Thanks for reading!

• Dr. Andrew