s4/e/22 How Mobility Can Help Chronic Injury & Improve Running Performance

Hip Stiffness

Hip stiffness can significantly impact running form and efficiency. Matthew Silver explains that limited hip extension often leads to overstriding, where the leg swings excessively forward, causing inefficient running mechanics 1. He emphasizes the importance of achieving at least 15 degrees of true hip extension to ensure proper push-off and avoid compensatory movements 2. Elisabeth Scott highlights common misconceptions about hip mobility, clarifying that true hip extension involves the leg moving behind the body, not just lifting the knee high in front 2.

You want to have your hip be able to move and extend back typically. It's like, I like to look at least 15 degrees of true hip extension. 20 plus is fantastic.

--- Matthew Silver

Achieving proper hip extension can prevent inefficient running patterns and enhance overall performance.

   

Ankle Issues

Ankle dorsiflexion is another critical aspect of running mobility. Matthew Silver identifies ankle dorsiflexion, or knee-over-toe motion, as essential for proper running mechanics 3. Insufficient ankle mobility can lead to compensations like excessive vertical oscillation, which increases the load on the body and can cause injuries 4. Elisabeth Scott and Matthew discuss how improving ankle dorsiflexion can make running feel smoother and reduce the risk of injury 4.

If you don't have the ankle dorsiflexion, a lot of times the compensation is you end up being a bouncer. And same thing with the lack of hip extension.

--- Matthew Silver

Proper ankle mobility is crucial for maintaining efficient and injury-free running form.

   

Heel Whip & Toe

Heel whip and big toe mobility are often overlooked but vital for good running form. Elisabeth Scott and Matthew Silver discuss how heel whip, where the foot kicks inward, can indicate underlying mobility issues 5. Matthew explains that proper big toe extension is necessary for creating a stable foot arch and effective push-off 6. He notes that limited big toe mobility can lead to compensatory movements, increasing strain on the foot and lower leg 6.

The big toe helps create that stable arch and stable foot on push-off, and just helps create the stable lever for the rest of your hamstrings and your glutes and quads to have this really solid hip extension and push.

--- Matthew Silver

Addressing heel whip and enhancing big toe mobility can significantly improve running efficiency and reduce injury risk.