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Why Should I Care About Running Economy?
Running is a popular recreational and fitness activity enjoyed by hundreds of millions or people around the world. Its accessibility is arguably only surpassed by walking in terms of financial investment, equipment and skill required to reap its rewards. The rewards of cardio vascular exercise are many, and well documented. As in life, were there is reward there is risk, and the most common risk from running participation is the development of an overuse injury. More …
Running Economy and Biomechanical Factors
Running economy is a complex, multifactorial concept that combines metabolic, cardiorespiratory, biomechanical (movement) and neuromuscular characteristics during submaximal effort. By improving your RE, you will be rewarded with more enjoyable running for many years.
Many of the factors of RE can be adjusted with training or other interventions, while some are set in stone. The confusing part, unfortunately, is that what works for one person, may not necessarily work for another. To optimise your running, a clinical running assessment and individualised program will improve your running economy in the fastest way possible. More…
Here is a test that is useful to determine if a person has adequate range of motion in their ankle joint.
The lunge test involves one leg being in front of the other with both feet facing the wall. We start off with the front foot being 10cm away from the wall. We then get the person to try touch the wall with their front knee without lifting their heel off the ground. Limited range of motion is when the knee cannot touch the wall with their front foot being 10cm or less away from the wall. A typical compensation is lifting the heel off the ground. A person who has adequate range of motion in their ankle will be able place their front foot at 10cm or more away from the wall and touch their knee to the wall with no heel lift.
Read here to find out what causes limited ankle range of motion, how it can cause problems and how we can help.
Proprioception and Strength
Lateral ankle sprains are one of the most common injuries seen in sport. Unfortunately a lot of these injuries are not managed sufficiently leading to repetitive sprains and further damage. Proprioception and strength are two key factors to work on when managing an ankle injury.
Proprioception refers to the bodies ability to sense movement within joints and joint position. This ability allows us to know where our limbs are in space without having to look at them. Injuring joints and ligaments can affect our proprioception, making us less stable.
Strength can be affected through muscle, tendon and ligament damage directly after an injury. It can also be reduced after a period of inactivity. Muscles, tendons and ligaments are important structures that help support our foot and control stability and function.
This video shows some ways to help you improve proprioception and strength in your ankle.