Focus on your form



“Lean forward, stay on your toes. Sometimes it’s easier to see what’s right”


Used for longer distances, a running stride should be comfortable and symmetrical. But improper technique can reduce your speed and even cause pain. All running should have 2 main elements, which are exemplified well in this video: 1- Rotatory forces should be minimized.  Keep your fists forward and your elbows back so that you aren’t twisting at the torso.  Keep your kneecaps pointing forward so you  aren’t kicking out & back in the legs. 2- Vertical displacement should be minimized.  Use all your effort in pushing forward, not up in the air.

The following 2 videos demonstrate limitations in the 2 important components of running: Rotatory Control & Vertical displacement.

1 – Rotatory Control: Watching the elbows on this patient demonstrates how much the torso is twisting.  This displaces energy from propulsion, and frequently causing pain in the back, knees or feet.

2 – Vertical Displacement: Watching the hip or knee position as it moves up and down demonstrates how much energy is wasted through vertical displacement.  This also increases the ground reaction force when landing, thereby increasing the amount of force placed through your joints and muscles as you land.   This video demonstrates a Forefoot (toe) landing position.  The final position in mid-stance is a “foot flat” position of the foot.

The video below demonstrates a Forefoot (toe) landing position. The final position in mid-stance is a “foot flat” position of the foot.

The video below demonstrates a Heel-strike position of the foot upon landing. A common landing technique that has come under fire somewhat in recent years due to research performed on barefoot runners. Although used less when running outdoors, heel-strike landing is seen in athletes of all skill levels, especially when fatigued. Landing on the heel creates a breaking motion, reducing your propulsion forward (aka speed) and reducing the body’s ability to absorb the shock of landing. I frequently suggest a mid-foot strike for patients who demonstrate this landing technique.


Good Positioning: A lunge is one of the most basic movement patterns of the lower body.  Proper form is essential to avoid knee, foot or back pain. Some mistakes to avoid: Whether you are able to perform a deep lunge or need to stay above 90 degrees, avoid these common mistakes.