Functional Anatomy and Running Biomechanics

A key factor to preventing over-use running injuries

A key factor to preventing over-use running injuries and accepting the importance of training exercises is a working knowledge of human anatomy and physiology as it relates to running Further- more, knowing what muscles are important to focus on and how they are supposed to work will allow an individual to train smarter, not harder The following section will provide the necessary information to understand the functional screens, the implications of a positive test and the functional corrective exercises that will be discussed in later sections This section will cover some of the basic concepts, including terminology, anatomy, running biomechanics and movement dys- functions to help “pull it all together ”

Running Gait Terminology

The following terms are used often in the health care arena, as well as the running world, but are often misunderstood or implied incorrectly Even as a non-healthcare profession, it is important that everyone is on the same page in order to effectively communicate with your running partner, coach, physical therapist, doctor or sales person at your local running shoe store

Endurance Strength: The ability to exert a force against a resis- tance over a period of time This type of strength is essential for runners to possess in order to maintain forward momentum and proper postural alignment

Flexibility: The ability for soft tissues (e g , muscle, tendons, fascia and nerves) to elongate during normal joint motions in the body Proper flexibility will allow opposing muscles to functional effectively and efficiently

Muscle Recruitment: The ability of a muscle group (e g , Glu- teus Maximus) to contract at the appropriate time and in a par- ticular sequence to allow for optimal function of the muscle For example, the Gluteus Maximus needs to contract first during hip extension, with the back muscles and hamstrings contracting second to assist during the later portion of stance phase of running gait (defined later in this chapter)

Concentric Contraction: When a muscle contraction occurs while the muscle fibers are shortening (e g , performing an arm curl in the direction in which the elbow is bending) In relation to running, as your hip flexes or bends when you pull your leg through

Eccentric Contraction: When a muscle contraction occurs while the muscle fibers are lengthening (e g , performing an arm curl in the direction in which the elbow is straightening) In relation to running, as your quadriceps or thigh muscles contract and control your body when your foot hits the ground, especially when running down hill

Isometric Contraction: When a muscle contraction occurs and there is no movement This is used in many types of abdominal strengthening exercises when you tighten your abdominal muscles to not allow any spine movement (e g , forward or side planks)

Anterior: A term used to describe a location or area on the front side of the body (face, chest and thighs)

Posterior: A term used to describe a location or area on the back side of the body (shoulder blades, buttocks and calves)

Medial: A term used to describe a location or area closer to the mid- line in reference to another area (e g , the big toe of your right foot is medial to the little toe)

Lateral: A term used to describe a location or area farther away from the midline in reference to another area (e g , the little toe of your right foot is lateral to the big toe)

Proximal: A term used to describe a location or area that is higher or above in reference to another area (e g , the knee is proximal to the foot)

Distal: A term used to describe a location or area that is lower or be- low in reference to another area (e g , the hip is distal to the shoulder)

Flexion: A term used to describe a joint bending where the two adjoining bones become closer to one another (e g , knees bending to 90° during a squat)

Extension: A term used to describe a joint straightening where the two adjoining bones move farther apart (e g , knee straightening out when returning from a squat)

Abduction: A term used to describe a body part moving away from the midline

Internal Rotation: A term used to describe when a joint or body part moves in an inward rotational direction (e g , our knee caps point inward when hip internal rotation occurs)

External Rotation: A term used to describe when a joint or body part moves in an outward rotational direction (e g , our knee caps point outward when hip external rotation occurs)