HEEL-TO-COM

OVERSTRIDE

An overstride is when the foot is landing too far in front of the body causing a strong “braking force” back through your lower extremity.

Generally, an overstride reduces your running efficiency; you are basically hitting the brakes with every step. This can lead to patellofemoral joint pain, bone stress injuries, and can be the general cause of overuse injuries due to the lack of efficiency.

COMMON CAUSES OF OVERSTRIDING:

• Low cadence

• Lack of hip extension due to tight hip flexors and/or weak hip extensors

• Excessive forward flexion at the hips

EXERCISES

Cadence drills: Increasing your cadence, aiming for a 5-10% increase, shortens your stride and shifts your foot strike closer to your center of mass, which significantly reduces the "braking" impact forces that travel up your legs. To achieve this, try using a metronome app or a running playlist set to your goal beats-per-minute, focusing on taking lighter, quicker steps rather than trying to run faster.

How to count your cadence: jogging on a treadmill at a comfortable pace count every time your right leg contacts the ground for 30 seconds. Take that number and multiply it by 4 and you will have your cadence. To work on a faster cadence, set your metronome to 5-10% higher and, while keeping the treadmill at the SAME speed, match your steps to the metronome.

Hip Flexor Stretch & Activation

• Start at the edge of the table/bed with ½ your butt cheeks hanging off the end and then lean back and pull both knees to chest. 

• Hold one knee securely to your chest and then lower the other leg down to feel a stretch in front of your hip. 

• Focus on keeping your low back plastered to the table/bed by holding your knee firmly to your chest and engaging your lower abdominal muscles (muscles between your pubic bone and your belly button). 

• After stretching for 20 seconds, then perform 10 lift-and-lowers and then switch legs

• Really focus on engaging your lower abdominal muscles by using the cue: pubic bone to belly button

• ***Add 5lb ankle weights to increase the stretch and lift and lower

Hip Thrusters

• Start sitting on the ground with a bench or step behind you and a weight or barbell across your lap 

• Thrust your hips up by pushing through your heels and into the bench/step

• Pause for 1-2 seconds at the top of the motion and then lower back down.