Running Rehabilitation & Gait Analysis
The Importance of Your Runner’s Gait
Researchers say almost all runners (at least 80%) develop pain in their bodies that will likely affect their ability to run and interfere with their training. Scientific evidence also suggests that a runner’s technique or form can dictate the amount of pain that develops, and this could lead to poor performance and even worse, injury.
The running programs at True Sports Physical Therapy offer runners gait analysis, training strategies and recovery protocols that will decrease joint load, muscle overuse and injury.
Gait Analysis measures exact degrees and angles of the knees, ankles and hips during running. The physical therapists at True Sports take video of you while running and analyze your movement, then help you modify your form for a more efficient stride to decrease pain and improve your running performance.
Most people run or walk with asymmetrical gait patterns for years without any problems. However, when your normal gait is altered by pain or injury, it can lead to unusual stress on your health. You can develop musculoskeletal problems from altering movements to compensate for the pain or experience a decrease in cardiovascular health due to inactivity, not to mention a lack of performance when it comes to running (and wining) races.
With gait analysis, we can identify your unique movements, determine normal gait patterns, diagnose issues causing pain and implement treatments to correct abnormalities or work around an injury until you’re healed – in addition to suggesting the best running shoe for you. The evaluation looks at factors such as:
- Center of Force (CoF)
- Step Time
- Swing Time
- Stride length
- Weight distribution
We also may ask you questions about your running training, such as:
- How experienced are you with running?
- How many miles do you run per week?
- What shoes are you currently running in?
- Where do you run – on a street, trail or track?
- What is your weight?
- Are you experiencing excessive pain, numbness, blisters or hot spots during runs?
- Do you have a history of past injuries?
- Are you planning to change your mileage or running time in the near future?
- Are you training for any race competitions?
If you’re a runner and you are also experiencing excessive fatigue, sorer muscles and trouble sleeping coupled with irritability and a decreased appetite as well as increased perspiration, a higher resting heart rate, more pain and difficulty doing your typical workout for more than a week with no desire to train in the first place – take a breath. These are warning signs of overtraining and put you in danger of injury. True Sports Physical Therapy can help with overtraining, too.
After we do your gait analysis, we will create an individualized training or rehab plan for you designed to address your current needs and to help you reach your long-term goals.
The True Sports Sweet Spot – Providing the Best in Running Health Care
All types of runners, including recreational runners and especially elite marathon runners, benefit from the running programs at True Sports Physical Therapy.
Our running specialist, Dr. Mary Miller, leads a team of True Sports physical therapists who understand the unique challenges and triumphs of competitive running. With in-depth knowledge of running biomechanics, we prescribe exercises that are geared toward improving running form and design programs specifically for your upcoming competitions.
Our physical therapists also have advanced training in treating running injuries and running rehabilitation, working with you to heal from current injuries and to prevent future injuries. We offer specialized treatments such as trigger point dry needling, instrument-assisted soft tissue mobilization and hands-on manual therapy techniques, which are ideal for allowing you to recover and continue to heal even as you continue with your training practice.
"There is no PT practice that knows lacrosse rehab like True Sports. They work with the best and provide the best. Highly recommend to any of teammates.”
- Deemer Class, 2x NCAA Champion, Duke MLAX.
"True Sports knows lacrosse rehab. They are by far the best sports physical therapy providers I have worked with. I highly recommend them for any sports rehab needs.”
- K. Harrison, 2x National champion, Tewaaraton Award winner.
"The absolute best sports PT I have come across. Their knowledge of the needs of elite lacrosse players is unmatched. I highly recommend them for all your sports rehab needs.”
- Max Seibald, Tewaaraton Winner, 2 time Team USA Player and Team Israel player
The True Test – Tips to Prevent Running Injuries
The five most common runner’s injuries include:
- Shin Splints – stress injury in the front lower leg as a result of overuse
- Runner’s Knee – also called patellar tendinitis or pain around the kneecap due to running on hard surfaces
- Heel Pain – also called plantar fasciitis or inflammation of the foot
- Achilles Tendonitis – tissue that connects the heel to lower leg muscles is inflamed
- IT Band Syndrome – sharp stabbing sensation on the side of the knee
Sports research suggests 80% of running injuries are caused by increasing mileage goals too much and too fast. As a result, many trainers recommend you should increase your total weekly running goals by no more than 10%. They also suggest that every run should have a purpose, whether to improve time, mileage, stride length, etc.
In addition to gradual increases in running time and miles, also known as the 10 Percent Rule, and to further reduce your chances of injury:
- Get a good pair of running shoes and change them every 300-400 miles
- Run on soft, flat surfaces whenever possible and take fewer hard surface runs
- Stretch regularly
- Avoid excessive downhill running
- Consider adding strength training to your running program to develop stronger tissues
- Avoid complete fatigue by getting adequate rest between workouts and adhere to proper sleeping and eating routines
- Cross-train on bike or elliptical trainer to increase fitness level if you cannot take more than a couple of days per week of impact
- Maintain or achieve ideal body weight to minimize joint stress
Schedule An Appointment Today
With convenient locations throughout the Baltimore area, including Fell’s Point, Timonium, Woodbine, Columbia and Abingdon, True Sports Physical Therapy is the preferred choice of any athletes and weekend warriors ready to experience the highest level of therapeutic expertise and rehabilitative care. Select your location and schedule an appointment online or call 1-410-946-1672.
To save time when you arrive, complete our new patient form online or download our new patient packet and bring a completed copy with you to your first appointment. We work with most health insurance organizations. Please call our office at 1-410-946-1672 and our team will verify your insurance plan or we can discuss Self Pay rates.
710 Ann St
Baltimore, MD 21231
2240 Greenspring Dr.
Lutherville-Timonium, MD 21093
15870 Frederick Road
Woodbine, MD 21797
1305 Governor Ct
Abingdon, MD 21009
Columbia, MD 21045