Gait Analysis: Understanding, Fixing Problems, and Optimising Performance

Gait analysis is a powerful tool for runners, enabling them to assess their movement patterns, identify inefficiencies, and prevent injuries. This guide explores the mechanics of gait analysis, common issues that arise during running, strategies to fix these problems, muscles worked during the gait cycle, and effective strengthening and stretching techniques.

What is Gait Analysis

Gait analysis is the systematic study of how a person moves while walking or running. It involves examining posture, stride length, foot placement, and overall mechanics to identify abnormalities or inefficiencies in movement patterns. These insights are critical for injury prevention, performance optimisation, and footwear selection.

The Process and Benefits of Gait Analysis

A typical video gait analysis session involves running for a few minutes on a treadmill while being recorded. The footage is then slowed down and analyzed in detail by a professional who will explain their findings.

Beyond pronation assessment, gait analysis can identify several important factors:

• Cadence: Your step frequency, with slower cadences often indicating over striding
• Foot strike pattern: Whether you land on your heel, midfoot, or forefoot
• Body alignment: Including head position, shoulder tension, hip drop, and arm movement

The primary goal is to match your degree of pronation with the correct shoe type, either neutral or stability/supportive running shoes, to help reduce injury risk and improve efficiency.

Using Gait Analysis for Improvement 

Gait analysis can identify inefficiencies that might be triggering injuries or affecting performance. Common issues identified include:

• Slow cadence: Taking long strides at too low a frequency is not conducive to efficient or faster running
• Heel striking: Excessive heel striking may increase impact forces
• Inefficient arm movement: Arms that cross the body midline or move too vigorously waste energy

Once problem areas are identified, specific exercises, drills, or form cues can help address them. However, any changes to your running form should be implemented gradually to allow your body to adapt properly.

Phases of the Running Gait Cycle

The running gait cycle consists of two primary phases:

• Stance Phase: When the foot is in contact with the ground.
• Swing Phase: When the foot is off the ground and moving forward.

During these phases, various muscles coordinate to propel the body forward while maintaining stability and absorbing impact forces.

Common Issues Identified Through Gait Analysis

Some frequent problems detected through gait analysis include:

• Overstriding: Landing with the foot ahead of the center of mass, causing a braking effect.
• Excessive Vertical Translation: Excessive bobbing of the body up and down, wasting energy.
• Insufficient Arm Swing: Poor arm movement leading to inefficient lower body rotation.
• Overpronation or Supination: Excessive inward or outward rolling of the foot during landing.

How to Fix Gait Problems

Improving gait involves identifying specific issues and implementing targeted strategies. Here’s a step-by-step approach:

Step 1: Perform a Gait Analysis

A professional gait analysis provides detailed insights into your running mechanics. Alternatively, you can record yourself running and observe key factors like foot strike position, arm swing, and body alignment.

Step 2: Focus on Key Areas

Once issues are identified, prioritise areas for improvement:

For overstriding: Focus on landing closer to your center of mass by taking shorter steps and increasing cadence (steps per minute).

For excessive vertical translation: Maintain a forward lean from your hips rather than bouncing up and down.

For insufficient arm swing: Ensure arms move naturally without crossing the body’s midline.

Step 3: Targeted Strengthening Exercises

Strengthening specific muscle groups can help correct gait problems:

Split Squats: Strengthen quads and glutes for better propulsion.

Single-Leg Squats: Improve balance and coordination for efficient foot placement.

Calf Raises: Build calf strength for effective push-off during the stance phase.

Step 4: Stretching to Improve Mobility

Stretching enhances flexibility and reduces tightness in key muscles:

Hip Flexor Stretch: Prevent tightness that limits hip extension during running.

Hamstring Stretch: Improve flexibility for better knee drive.

Calf Stretch: Reduce strain on calves during uphill running.

Step 5: Reassess Progress

Regularly reassess your gait to ensure improvements are effective. Adjust exercises or techniques as needed to refine your running form further.

Muscles Worked During Running

Running engages multiple muscle groups throughout the body. Understanding their roles helps optimize training and prevent injuries.

1- Lower Body Muscles

• Hip Flexors: Pull the leg forward during the swing phase; prone to tightness from repetitive use.
• Glutes: Propel the body forward while stabilizing hips; essential for power generation.
• Quadriceps: Extend the knee during push-off; heavily engaged during uphill running.
• Hamstrings: Generate force during push-off; stabilise knee joint during movement.
• Calves (Gastrocnemius & Soleus): Absorb impact forces and propel the body forward during push-off; critical for maintaining speed.

2- Core Muscles

The abdominal muscles stabilize the pelvis and spine, preventing unnecessary rotation or swaying while running. Strong core muscles improve efficiency by maintaining proper posture throughout the gait cycle.

3- Upper Body Muscles

While less emphasized than lower-body muscles, upper-body muscles like biceps, triceps, shoulders, and upper back contribute to arm swing and overall balance during running.

Strengthening Exercises for Runners & a Video

Strength training improves muscle strength and endurance, reducing injury risks while enhancing performance. Here are some effective exercises:

Split Squats

• Targets quads and glutes.
• Perform by placing one foot forward and elevating the rear foot on a bench or step. Lower your body until your front thigh is parallel to the ground.

Single-Leg Squats

• Improves balance and strengthens stabilizing muscles.
• Stand on one leg, squat down as far as possible while keeping your hips back.

Calf Raises

• Strengthens calves for better push-off.
• Stand on one leg or both legs and rise onto your toes before lowering back down.

Plank Variations

• Builds core stability.
• Perform standard planks or side planks to target abdominal muscles effectively.

Glute Bridges

• Strengthens glutes for hip stability.
• Lie on your back with knees bent, lift your hips toward the ceiling while squeezing glutes.

Stretching Techniques for Runners

Stretching improves flexibility in muscles used during running, aiding recovery and reducing injury risks. Dynamic stretches are ideal before runs to warm up muscles, while static stretches are best post-run for deeper relaxation.

Dynamic Stretches

1. High Knees

• Activates glutes, hip flexors, hamstrings.
• Jog in place while lifting knees to waist level.

2. Leg Swings

• Loosens hamstrings and calves.
• Swing each leg forward and backward while holding onto a stable surface.

3. Arm Circles

• Warms up shoulders.
• Rotate arms in small circles forward and backward.

Static Stretches

1. Hamstring Stretch

• Reduces tightness in hamstrings.
• Fold forward at the waist with feet together or apart; aim to touch toes or floor.

2. Quad Stretch

• Relieves tension in quads.
• Stand on one leg; pull opposite heel toward buttocks.

3. Calf Stretch

• Prevents strain in calves.
• Lean against a wall with one leg extended backward; press heel into ground.

Concluding thoughts on gait Analysis

Gait analysis is an invaluable tool for runners seeking to optimise their performance while minimizing injury risks. By identifying inefficiencies such as over striding or poor arm swing, runners can implement targeted exercises to strengthen key muscle groups like hip flexors, glutes, quads, hamstrings, calves, core muscles, and upper-body stabilizers.

Strengthening exercises like split squats and calf raises improve propulsion power while enhancing stability during each stride. Complementary stretching routines—dynamic pre-run stretches like high knees and static post-run stretches like hamstring stretches—boost flexibility and recovery.

Ultimately, combining gait analysis insights with tailored strengthening and stretching programs creates a holistic approach to improving running efficiency while ensuring long-term physical health. Regular reassessment ensures continuous progress toward achieving optimal biomechanics tailored to individual needs.