Youtor
Runners how your posture can affect joint loads amp running economy
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=-Uuz59PlFFs
How Posture Affects Running Efficiency, Joint Loads, Muscle Activity 🏃♂️💪 • Increasing your forward lean while running impacts your efficiency, joint loads, and muscle activity. Here’s what the research reveals 📊🔍 • 🔋 Increased Energy Consumption: Runners who increased to a high degree of forward lean used 8% more energy compared to when they ran with a moderate or upright posture (Carson, 2024). • 🏃♂️ Stride Modifications: Forward lean shortens stride length by 6%, increases stride frequency (cadence) by 7%, extends stance times, and increases overstride by 28% (Warrener, 2021). • 💪Increased Muscle Activation at the hip: Leaning forward elevates hip muscle activity by 45–50% (gluteus maximus) and 28% (biceps femoris) (Carson, 2024). • 🦵Decreased Joint Load at the knee ankle: Larger trunk flexion angles decrease knee extensor and ankle plantarflexor moments by 22% 14%, respectively (Teng, 2014; Warrener, 2021). • Recommendations for Runners • 🏅Utilize a moderate Lean: To optimise running efficiency, runners may benefit from maintaining a more upright or moderately forward postural lean. Our recommendation is to lean from the ankles not excessively from the hips • ⚖️An increase in trunk lean can reduce load on the knee, but does so at the expense of increased demand on the hip extensors. IF wanting to decrease knee loads, there are often other strategies that can be used such as increasing cadence, • 👋Runners, like share this if you learnt something! • 🤓Health professionals, to learn more about treating runners, check our upcoming Online Face to Face “MAT Assessing the Runner” courses. • 🔗 https://www.matassessment.com/matrunn... • • #running #runninggait #runningtechnique #posture #runningposture #research • . • . • . • . • 📚References • Carson, N. M., et al. (2024). The effect of forward postural lean on running economy, kinematics, and muscle activation. PLoS One 19(5): e0302249. • Teng, H. L. and C. M. Powers (2014). Sagittal Plane Trunk Posture Influences Patellofemoral Joint Stress During Running. J Orthop Sports Phys Ther: 1-31. • Teng, H. L. and C. M. Powers (2014). Influence of Trunk Posture on Lower Extremity Energetics during Running. Med Sci Sports Exerc. • Warrener, A., et al. (2021). The effect of trunk flexion angle on lower limb mechanics during running. Hum Mov Sci 78: 102817.
#############################
