Running

Question 1

Running gait is ___% stance & ____% swing

Answer 1

40% stance
60% swing

Question 2

What acts as shock absorption in running gait?

Answer 2

20-30 deg knee flex at initial contact

Question 3

there should be _____ deg hip ext during toe off (running gait)

Answer 3

5-10 deg ext

Question 4

What is an important running phase for ACL stability?

Answer 4

120-130 deg knee flexion

Question 5

muscles working at running initial contact

Answer 5

• glute max & med isometric (support hip & knee)
• quads eccentric (control knee flex)
• hamstrings reduce anterior tibial translation
• anterior tib eccentric (control foot drop)
• posterior tib eccentric (controls pronation)

Question 7

When is the highest risk of hamstring strain?

Answer 7

Initial contact

Question 8

muscles working at running mid stance

Answer 8

• glute max concentric (hip extension)
• glute med & min (support hip & knee)
• HAMSTRINGS CONCENTRIC (control tib)
• POST TIB ECCENTRIC (control pronation & ready to complete ROCKER)

Question 9

muscles working at running toe off

Answer 9

• iliopsoas eccentric (gather energy for initial swing)
• gastroc & soleus concentric (propulsion)

Question 10

What generates nearly all support for running toe off?

Answer 10

Gastroc & soleus

Question 11

muscles working at running initial swing

Answer 11

iliopsoas potential energy released

Question 12

muscles working at running mid swing

Answer 12

Anterior TiB concentric (DF)

Question 13

muscles working at running terminal swing

Answer 13

Hamstring eccentric (control knee flex)

Question 14

What is the most common injury site for runners?

Answer 14

Knee

Question 15

Highest injury rate occurs during aged _____. Why?

Answer 15

12-14 years
Peak height velocity
Bone mineral content

Question 16

Cause of bone stress injury

Answer 16

Insufficient recovery —> osteoclast resorption exceeds osteoblast formation

Question 17

Special tests for bone stress injury

Answer 17

Fulcrum test
Tuning fork sign
Bump test

Question 18

PFPS cluster

Answer 18

Pain with resisted knee ext
Pan with squatting
Pain with kneeling

Question 19

What is the most common running MSK injury in the knee?

Answer 19

PFPS

Question 20

Stride length & cadence have a/n _____ relationship

Answer 20

Inversion

Question 21

What type of foot strike helps reduce PFPS?

Answer 21

Non-rearfoot

Question 22

What are the 5 main types of running gait deviations?

Answer 22

Over strider
Collapser
Weaver
Bouncer
Glute amnesiac

Question 23

Main deviations for over strider

Answer 23

• Strike far from COM
• Ankle DF and knee FLX at initial contact
• Tibial inclination

Question 24

Main deviations for collapser

Answer 24

• Hip ADD
• Knee flexion at mid-stance
• Contralateral pelvic drop

Question 25

Main deviations for weaver

Answer 25

-Crossover at initial contact - Shoe wear – lateral side

Question 26

Main deviations for glute amnesiac

Answer 26

- Trunk Lean - Decreased hip extension

Question 27

What to address for over strider

Answer 27

Cadence Running wall drill Dynamic drills

Question 28

What to address for collapser

Answer 28

Strengthen: hip, pelvis, core stability’ Utilize runners pose (Ex: SL bridge, SL RDL, lateral step down, crossover step)

Question 29

What to address for weaver

Answer 29

Cadence Visual cue

Question 30

What to address for bouncer

Answer 30

Cadence Visual cue Running wall drills Dynamic drills

Question 31

What to address for glute amnesiac

Answer 31

Glute max activation Hip and core stability Hip ROM & mobility

Question 32

What to address for abductors twist (heel whip)

Answer 32

Hip stability

Question 33

What type of shoes will promote heel strike?

Answer 33

Higher post (sole)

Question 34

Rigid orthotic indications

Answer 34

- motion control - custom made

Question 35

Semi-rigid orthotic indications

Answer 35

- balance, walking, sports - layers of soft + rigid

Question 36

Soft orthotic indications

Answer 36

- absorb shock - increase balance - take pressure off certain areas

Question 37

There should be a ____ recovery time following a high intensity run prior to strength training

Answer 37

3 hours