This past month, I had the opportunity to host a running performance workshop along side Dr. Taylor. We had so much fun sharing our knowledge of running gait mechanics, injury prevention and strength training for runners. We cannot wait to host more workshops in the future!
Running is one of the most accessible forms of exercise (alongside walking) to the general population. It requires very minimal equipment and can be performed virtually anywhere! It’s often, that individuals jump into running due to the ease of access to the activity. But commonly, they do not realize just how much preparation their body may need to withstand the demands of running. Did you know that during a run, each time you land on one leg, your body is required to absorb up to 3-4x your body weight? Sounds pretty crazy right? Knowing this tiny bit of information, can help you determine if your body has been adequately prepare for a run.
As physical therapists, we are trained to identify deficits that may contribute to an athletes risk of injury. Ideally, we like to run a battery of tests prior to an athlete embarking on a new athletic venture, such as running. Below, I will outline some common tests we use in office to identify injury risk or readiness to run in the running population.
Test #1: Single Leg Step Down
This test is performed by having an athlete stand off the side of a box or a curb (8-12 inch height) on one leg. Once the athlete is balanced, they are then asked to lower themselves down by performing a squat. We have the athlete repeat this 5-10 times. During the test we are first analyzing whether the athlete can accomplish this movement or not. Secondly, we are evaluating the quality of their movement and if the athlete can perform all repetitions with good form/control.
Common faults we see:
- Poor balance
- Difficulty achieving full depth
- Inability to keep heel in contact with the box/curb
- Dynamic valgus (knee caves in, pelvic drop)
- Excessive trunk lean
Test #2: Single Leg Heel
This test is performed by having the athlete lean forward at a slight angle against a wall. The athlete will stand on one leg and position the other in a high knee raise. We then ask the athlete to perform 10 heel raises. We are again looking at if the athlete can accomplish this task and secondly the quality of movement.
Common faults we see:
- Asymmetrical heel height achieved
- Supination or pronation of the heel
- Loss of heel height over course of repetitions.
- Knee flexion
- Aberrant trunk movements
Test #3: Side Plank
This test is performed by having the athlete lay on the ground. For the side plank we are looking to see if the athlete can support their body weight on their elbow and foot of the side they are laying on. We are looking for appropriate form and muscular endurance. We ask the athlete to hold the position for a minimum of 30 seconds.
Common faults we see:
- Unable to support own body weight in test position
- Hip flexion
- Trunk rotation
- Hip loses height throughout hold time
- Loss of balance
Test #4: Single Leg Drop Landing
This test is performed standing on a box or curb (8-12 inches high). We ask the athlete to drop off of the box or curb and land on one leg. We are looking to see how the athlete absorbs load. Ideally, we want to see the hip, knee and ankle all flex when weight is received on the landing leg. We also want to see that the athlete does this with control (balanced).
Common faults we see:
- Uses opposite foot to help absorb load (loss of balance)
- Lands hard/loud
- Minimal knee/hip flexion with landing
- Forward trunk collapse
- Knee valgus (knee caves in)
- Side trunk lean
So what does this all mean?
The above tests are just a few examples that can be used in a readiness to run assessment to determine an individuals injury risk or just baseline tolerance to an activity like running. As physical therapists, we utilize the tests to help us understand areas of improvement that can help individuals successfully return to running or enjoy running more. From the tests, we are able to recommend running specific strength training that will allow an individual to better prepare their body for the demands of running.
If you are looking to start running or get back into running after a long period of time off. Give these tests a try. See how your body performs with these baseline tools to set yourself up for success with your return to running. If you are interested in a more in depth assessment on your readiness to run, reach out to us today by clicking HERE to schedule your running assessment. Let us help build you a path to successful, injury free running!
