Running Flashcards
1
Q
Running VS Walking
A
- Requires more ROM
- Requires more force production
- increased velocity
- increased Ground Reaction Force
- decr BOS
2
Q
Running vs walking initial contact point
A
- IC point changes with speed
- hind foot to forefoot contact (sprinting)
3
Q
Running Gait Cycle
A
- IC: initial contact
- TO: toe off
- StR: stance phase reversal
- SwR: swing phase reversal
4
Q
Stance phase reversal StR
A
- time during stance phase when muscles stop decelerating and start to generate power
5
Q
Swing phase reversal SwR
A
- time during swing phase when muscles stop accelerating the motion and start to decelerate the forward momentum of lower limbs
6
Q
characteristics of economical runners
A
- shorter stride, faster cadence (180/miin)
- maintain the knee joint in flexion throughout the entire running cycle
- ball-heel-ball-toe action of teh foot
- lower and mor erelaxed arm swing
- high kick up in the back providing it is natural relaxed movement
- foot lands under COM
- decr vertical discplacement of COM
7
Q
Cadence
A
- Research supports a cadence of 180-190 strides per minutes
- Lower is less efficient,more time spent in the air
- lower cadence produces higher vertical displacement leading to increased force during initial contact
8
Q
Cadence running at 10 % preferred rate
A
- at 10% preferred rates - peak hip adduction angle, and peak hip AD and IR moments decreased
9
Q
Cadence running at 90, 100, 110% of preferred rate
A
- at 110% decreased patellar tendon and patellofemoral joint forces
10
Q
Swing phase- knee flexion
A
- following toe-off, contraction of the hamstrings brings the foot closer to the buttock
- Physics tells us that it requires more energy to swing a limb with its weight closer to its end than if it were closer to the joint
11
Q
Arm swing
A
- arms extended between 90 and 110 degrees
- movement coming from the shoulders
- efficient arm swing allows teh core to stabilize frontal plane movement rather than transverse plane movement
- watch for arms crossing teh midline or asymetric arm swing
12
Q
Forward lean
A
- from foot shoulders,not at trunk
13
Q
back vs front end running
A
- without hip extension, DF and hallux extension stride can only get longer out front
- only 2 factors can make someone run faster- stride length and stride rate
14
Q
landing under COM
A
- forward lean, incr cadence, and incr hip extension are all factors which aide in landing with foot under one’s center of mass
15
Q
mechanics and kinematics of rearfoot Running
A
- heel strike during initial contacts (like walking)
- impact transient equal to nearly 3x the individual’s body weight
- due to heel strike, most of the vertical momentum is absorbed by the vertical component of the collision force. this effectively stops a runner’s momentum with each stride
16
Q
Mechanics and kinematics of forefoot running
A
- characterizzed bby landing on the lateral side of the forefoot. more similar to sprinting than walking
- nearly absent impact transient: 7 x lower than rearfooot strikers at IC
- much of the vertical momentum is converted into rotational momentum
17
Q
Loading Rate
A
- avg time derivative of vertical ground reaction force between the beginning of foot-ground impact and the time to impact force peak
18
Q
Barefoot/ 5 finger shoes
A
- increased cadence, decreased contact time with ground, landed in increase PF.
- 54% incr in teh hip IR torque and 36 % incr in knee flexion torque and a 38% incr in knee varus torque were measured when running in running shoes compared with barefoot
19
Q
cautious with minimalist footwear
A
- change in muscle use may require a long break in period
- some people may be very inefficient and need help from their shoes for shock absoprtion
20
Q
Running analysis in clinic look at….
A
- foot strike pattern (rear,mid, forefoot)
- foot inclination angle at IC
- tibial angle at loading response
- knee flexion during stance
- hip extension during late stance
- trunk lean
- overstriding
- vertical displacement
21
Q
Anterior Knee pain
A
- extensor mechanism most common site of chronic running injuries
extensor mechanism eccentrically absorbs 42% of energy with ground contact
- knee extensor moment 5 times greater in running than walking in stance phase
- incr flexion demand puts greater stress to quad muscles, tendons and compressive force to PFJ cartilage
22
Q
IT band syndrome
A
- FRiction between IT band and lateral femoral condyle
- s/s of tenderness along distal IT band
- GFR medial to knee causing varus moment 2.5x greater in running
- IT band counters with a string valgus force while in 45 flexion during stance phase
- ## this knee position places IT band directly over the lateral femoral condyle
23
Q
EdUReP Model
unloading
A
- imporvement of tendon pathology requires period of rest
- unload the tendon/ tissue: modify or limit activities; change training regimen; brace, tape, orthoses; stretch or strengthen
24
Q
aqua jogging
A
- trained runners 5-6 days/wk for 6 weeks
- no significant differences were found for 5km run time
- submaximal oxygen consumption
- lactate threshold running velocity
- VO2 max
25
Q
EdUReP Model
reloading
A
- controlled reloading with gradual progressions (10% rule)
- eccentric loading is possible safe method to work with mild tendon Sx
- length of time can be 12 wks
26
Q
EdUReP Model
Prevention
A
- continuation of prior phases of loading
- empower to self-manage
- pain-free return to activities
- period follow up to ensure adherence
