Running Biomechanics: Understanding Faulty Running Patterns and How Sports Physiotherapy Can Help

Are you running more kilometres but still experiencing recurring discomfort? Or do you feel that your running technique could be more efficient?

Running may appear to be a simple repetitive activity, but every stride involves a coordinated interaction between your foot, ankle, knee, hip, pelvis and trunk.

 

 

With every step, your body has to absorb impact, control movement, generate force and propel itself forward. When the coordination between these components is altered, certain structures may experience increased or poorly distributed mechanical demands.

This is where understanding running biomechanics becomes important.

At Physiocure: The Sports Rehab Clinic, Santacruz West, Mumbai, we look beyond the location of pain to understand how an individual’s movement patterns, physical capacity and running demands interact.

Whether you are preparing for your first 10K, training for a marathon or trying to overcome recurring running discomfort, understanding your biomechanics can be an important part of your running journey.

What happens biomechanically when you run?

Running is a repeated single-leg loading activity. During each stride, one lower limb accepts body weight and manages the forces generated by ground contact, while the other moves forward in preparation for the next step.

Several components work together during this process:

• Foot and ankle: Manage ground contact, adapt to the running surface and contribute to force absorption and propulsion.
• Knee: Controls lower-limb loading and contributes to shock attenuation and forward progression.
• Hip and pelvis: Help control the position of the lower limb and maintain pelvic stability during single-leg support.
• Trunk: Provides postural control and helps coordinate movement between the upper and lower body.

Efficient running requires these components to work together in a manner appropriate to the runner’s anatomy, speed, strength and training demands.

When one component has difficulty managing its role, other regions may compensate. Over time, this can influence how mechanical loads are distributed across the lower limb.

Common running movement patterns that may contribute to injury

There is no universal running technique that every athlete must follow. However, certain movement patterns may become relevant when they occur alongside pain, reduced physical capacity or repeated overloading.

Overstriding

Overstriding occurs when the foot lands excessively far ahead of the body’s centre of mass.

Depending on the runner and running speed, this may increase braking forces and alter the distribution of loading through the lower limb. The runner may spend more effort managing forward momentum rather than efficiently progressing through the stride.

Excessive pelvic drop

During single-leg support, the pelvis needs to be controlled as the body moves over the stance leg.

Reduced control may result in excessive pelvic drop or altered pelvic movement. This can influence hip and knee alignment and may change the distribution of forces through the lower limb.

Excessive hip adduction and dynamic knee valgus

When the thigh moves excessively towards the midline during stance, the knee may also move inwards relative to the foot.

This movement pattern can be associated with altered loading around the hip and knee. However, its clinical significance depends on the individual’s symptoms, strength, anatomy and overall running pattern.

Altered foot and ankle mechanics

The foot adapts to the ground during every stride. Excessive or poorly controlled movement may influence how forces are transferred through the ankle and lower limb.

Pronated foot posture, for example, is not automatically a problem. It becomes relevant when it is associated with symptoms, reduced capacity or other movement limitations.

Reduced trunk and pelvic control

The trunk and pelvis influence the position and movement of the lower limbs. Excessive lateral trunk movement, poor postural control or inconsistent pelvic positioning may alter the way the runner manages single-leg loading.

The important point is that these patterns should not be assessed in isolation. A sports physiotherapist needs to understand whether a particular movement variation is actually relevant to the runner’s symptoms or performance goals.

How can altered running biomechanics contribute to recurring discomfort?

Running injuries rarely have one single cause. They can develop through an interaction of training load, tissue capacity, recovery, physical characteristics and movement patterns.

For example:

• A runner with recurring pain around the kneecap may demonstrate altered lower-limb control or changes in how the knee manages loading.
• A runner experiencing Achilles or calf discomfort may have difficulty tolerating the repeated loading demands placed on the calf-Achilles complex.
• A runner with recurring hamstring discomfort may have limitations in their ability to manage the demands of faster running.
• A runner with hip or groin pain may demonstrate movement or loading patterns that place greater demands on the affected region.

These examples do not mean that a particular running pattern directly causes a specific injury.

The clinical objective is to identify whether the runner’s symptoms, physical capacity and movement characteristics are connected, and whether modifying any relevant factors could improve their ability to tolerate running.

What does a sports physiotherapist assess during a running biomechanics evaluation?

A running assessment should involve more than watching someone run on a treadmill.

At Physiocure, a runner-specific assessment can consider:

Running history and training demands

The physiotherapist reviews running frequency, distance, pace, recent changes in training load, previous injuries and the circumstances in which symptoms develop.

Postural and movement assessment

The alignment and movement of the foot, ankle, knee, hip, pelvis and trunk are evaluated during relevant functional tasks.

Single-leg loading and control

The ability to manage body weight, maintain control and coordinate movement during single-leg activities is assessed.

Strength and physical capacity

The assessment considers whether the muscles and supporting structures have the capacity to tolerate the repetitive demands of the runner’s current training level.

Running gait analysis

Where indicated, video-based running analysis can help observe stride characteristics, foot contact, pelvic movement, trunk positioning, step width and other relevant features.

The purpose is not to label every deviation as faulty running. It is to identify movement characteristics that may be clinically relevant and determine whether they need to be addressed.

How can a sports physiotherapy rehabilitation programme improve running biomechanics?

A running rehabilitation programme should be based on the findings of the individual’s assessment rather than a standard running correction protocol.

At Physiocure, a sports physiotherapist-led programme may focus on the following areas:

Improving load distribution

The objective is to improve the runner’s ability to manage forces across the foot, ankle, knee and hip. Where a relevant movement pattern is identified, the programme may work towards better control and distribution of loading.

Improving pelvic and lower-limb control

The relationship between pelvic position, hip movement and knee alignment is assessed. Rehabilitation can help improve coordination and control during single-leg support and running-related tasks.

Developing tissue capacity

The muscles and tendons involved in running need to tolerate repeated loading. Rehabilitation aims to improve the physical capacity of these structures in line with the runner’s training demands.

Refining running mechanics

When assessment identifies a relevant gait characteristic, the physiotherapist may use appropriate movement retraining and running-specific feedback. Changes in cadence, stride characteristics or trunk positioning may be considered where clinically indicated.

Progressive return to running

For runners recovering from injury, running demands are reintroduced according to symptoms, physical capacity and response to loading. Distance, speed and training frequency are progressed appropriately rather than increased indiscriminately.

The expected outcome is not to make every runner look identical. It is to help the individual develop a running pattern that is appropriate to their body, goals and physical capacity.

When should you consider a running biomechanics assessment?

You may benefit from a sports physiotherapy assessment if:

• You experience recurring knee, calf, Achilles, heel, hamstring or hip discomfort.
• Your symptoms return whenever you increase your running distance or speed.
• You are preparing for your first 10K, half marathon or full marathon.
• You are returning to running after an injury.
• You feel that your running efficiency or movement control needs attention.
• You want to understand your physical limitations before beginning a demanding training programme.

You do not need to wait until pain stops you from running. An assessment can also be useful when you are preparing for a new training cycle and want to understand your current physical capacity.

Run Better by Understanding How Your Body Moves

Improving running performance is not simply about increasing mileage or running faster. It also involves understanding how your body manages repetitive loading and whether your physical capacity matches your training demands.

A sports physiotherapist can help identify relevant biomechanical limitations, address recurring discomfort and guide an individualised rehabilitation programme.

At Physiocure: The Sports Rehab Clinic, we work with runners to understand their movement patterns, improve physical capacity and support a progressive return to running.

Planning your next race or struggling with recurring running discomfort?

Book a Runner’s Biomechanics & Injury Assessment at Physiocure, Santacruz West, Mumbai.

PHYSIOCURE: THE SPORTS REHAB CLINIC
F16, Bussa Apartments, V.M. Bhargav Road, Santacruz West, Mumbai – 400054
Website: https://physiocure.in/
WhatsApp: +91 9833072272

Frequently Asked Questions

1. Can faulty running biomechanics cause injuries?

Certain movement patterns may contribute to altered loading, but running injuries are multifactorial. Training load, recovery, tissue capacity and individual characteristics also influence injury risk.

2. Can a sports physiotherapist correct my running technique?

A sports physiotherapist can assess your running mechanics and identify movement characteristics that may be relevant to your symptoms or goals. Where appropriate, an individualised programme can help refine these patterns.

3. Is overpronation always bad for runners?

No. Foot pronation is a normal part of movement and varies between individuals. It should be assessed in the context of symptoms, physical capacity and overall running mechanics.

4. Can running gait analysis help improve performance?

Gait analysis can provide useful information about stride characteristics and movement patterns. When combined with clinical assessment, it can help guide individualised rehabilitation and running modifications.

5. When should I get a running biomechanics assessment?

Consider an assessment if you have recurring discomfort, are returning after an injury, are increasing your running distance or preparing for an upcoming race.

About the Author

Dr Kunjal Shah Gada is a sports physiotherapist and clinic owner at Physiocure: The Sports Rehab Clinic, Santacruz West, Mumbai, with 18 years of experience in physiotherapy and sports rehabilitation. Her clinical approach focuses on movement assessment, biomechanics, rehabilitation and helping individuals return to their desired sporting activities.