The Biomechanics of Running: A PT’s Perspective
Running gait analysis is a detailed assessment of how your body moves while you run. It goes beyond how fast you’re moving or how far you’re going—it looks at how efficiently and safely your body is working with every stride. For runners at any level, understanding gait mechanics is essential not just for improving performance, but for avoiding the repetitive stress injuries that often come with poor form.
READ: What to Expect During a Running Gait Analysis Session
Physical therapists use gait analysis to examine everything from foot strike patterns to joint alignment and muscle control. These small details can reveal bigger issues—like imbalances, asymmetries, or weaknesses—that might not be noticeable during a basic injury screening.
More importantly, gait analysis gives runners actionable insights. Whether you’re recovering from a previous injury, ramping up for a race, or just trying to stay consistent with your training, correcting mechanical flaws can make a major difference. It’s a proactive step toward stronger, more sustainable running—and fewer setbacks down the road.
The Anatomy of an Efficient Running Gait
An efficient running gait is all about smooth, controlled motion through every phase of the stride. When physical therapists evaluate running biomechanics, they break it down into key phases: initial contact, mid-stance, toe-off, and swing. Each phase reveals how well your body is absorbing force, maintaining alignment, and preparing for the next step.
During initial contact, therapists look at how your foot strikes the ground—whether it’s heel-first, midfoot, or forefoot—and whether that contact is happening directly under your center of mass. Overstriding or striking too far in front of the body can increase impact forces and lead to issues like shin splints or knee pain.
In the mid-stance phase, attention shifts to stability. Proper control at the hips and knees helps keep your pelvis level and prevents excessive side-to-side movement. Weakness here can lead to compensations that strain joints and soft tissues.
Toe-off is where propulsion happens. Strong glutes, calves, and hamstrings are key here. Therapists assess whether you’re pushing off efficiently or losing power due to poor alignment or muscle timing.
Finally, the swing phase shows how your leg returns to position. Good hip flexor mobility and core stability ensure a smooth transition without unnecessary tension or wasted motion.
When each phase works well, the result is a stride that’s light, efficient, and lower risk. When one or more phases break down, injury risk goes up—and performance suffers.
Common Gait Issues That Lead to Injury
Even small inefficiencies in your running gait can lead to big problems over time. Because running involves repetitive motion—thousands of steps per session—any faulty mechanics are repeated again and again, increasing stress on joints and soft tissues. Physical therapists often see a few recurring gait issues that are linked to both acute and overuse injuries.
Overstriding is one of the most common problems. This occurs when the foot lands too far in front of the body, increasing braking forces and placing excess strain on the knees and hips. Over time, this can contribute to conditions like patellofemoral pain syndrome or IT band syndrome.
Another frequent issue is hip drop, often caused by weak gluteal muscles. When one side of the pelvis drops during stance phase, it can lead to compensatory trunk lean or knee valgus, setting the stage for lower back, hip, or knee injuries.
Poor core and pelvic control can also result in excessive trunk rotation or lateral sway, making it harder to maintain an efficient, injury-resistant stride.
Then there’s excessive pronation or supination, where the foot rolls too far inward or outward. This can disrupt the natural shock-absorbing mechanics of the foot and ankle, increasing the likelihood of plantar fasciitis, Achilles tendinopathy, or stress fractures.
Identifying these issues early—before they lead to breakdown—is one of the key benefits of professional gait analysis.
READ: Who Should Get a Gait Analysis? Runners, Walkers, and More
How Physical Therapists Use Gait Analysis to Improve Performance
Running gait analysis isn’t just about injury prevention—it’s also a powerful tool for unlocking better performance. At Performance Project PT, physical therapists use a combination of video analysis, clinical assessment, and movement testing to evaluate exactly how each runner moves—and where they can improve.
Once problem areas are identified, therapists create a targeted treatment plan that might include manual therapy, neuromuscular retraining, strength work, and mobility drills. For example, if a runner is overstriding and lacking hip control, the plan may focus on glute activation, core engagement, and adjusting cadence to promote more efficient foot placement.
PTs also use visual feedback to help runners understand how their body moves in real time. By watching slow-motion footage of their own stride, runners can connect the dots between what they feel and what’s actually happening biomechanically.
The result is more than just fewer injuries—it’s improved running economy, better power transfer, and more consistent pacing. Whether you're preparing for a race or just trying to get more out of your miles, gait analysis offers the kind of precision support that helps you run stronger and smarter.
Running Stronger in Centennial: Performance Project PT’s Approach
At Performance Project PT in Centennial, CO, running isn’t treated like a general fitness goal—it’s treated like a skill. That’s why our team of physical therapists takes a biomechanical approach to every runner we work with, using detailed gait analysis to uncover the movement patterns that may be holding them back or putting them at risk.
Our assessments go beyond surface-level symptoms. We look at how your entire body moves, from head to toe, and how each joint and muscle group contributes to your running efficiency. From there, we design a customized plan to improve mechanics, reduce stress on the body, and build lasting strength.
Whether you're training for your first 5K or working toward a personal best, our goal is to help you run with more confidence, fewer injuries, and better results. In a community like Centennial—where staying active is a way of life—Performance Project PT is proud to support runners with care that’s informed, individualized, and built for long-term success.