How To Optimise Your Running Stride!
It’s still debated why humans evolved for bipedal locomotion. This ‘unique’ feature of mobility was derived from our close relative the hominid (a closer relative than the chimpanzee). There are many theories explaining why we are bipedal and perhaps the most interesting one from a movement perspective is that bipedal gait is more metabolically economic than quadruped locomotion. Humans present with longer limbs, bigger joints at the legs, differences in the orientation of their pelvic bones and spine ‘biomechanics’ compared to our chimp counterparts. Beside the subject itself being fascinating, if we can better understand how and why we evolved for the distinct human structure we have today, this can help inform our sport performance training and rehab programming.
One of the most distinct elastic structures that humans show differences in compared to chimpanzees is the iliotibial band (ITB). The ITB is a thickening of the fascia latae of the thigh (1). Descending from the hip to the top of the tibia (Gerdy’s tubercle), the ITB is a massive viscoelastic fascial tissue. Due to the large moment arm at the hip and knee which takes place during walking and running, it has been theorised that the ITB must play a role in locomotion, potentialy increasing efficiency.
The ITB has been shown to be compliant to tissue deformation in running. In the early swing phase the anterior ITB has been shown to stretch 4% (when the hip is in extension and the knee in flexion) and the posterior ITB stretches 7% in the late swing phase (when the hip is in flexion and knee in extension). These percentages were measured at a fast running pace (5 meters per second). This change in the length of the fascial tissue implies that there’s some elastic energy storage available at the ITB.
The two muscles which share a close relationship with the ITB that possibily modulate the stiffness of the ITB are the tensor fasciae latae (TFL) and gluteus maximus (GM). As the hip has a large moment arm in running, the TFL and GM go through a large excursion. The activation of these muscles (at different phases of the leg swing cycle), stiffens the ITB (2).
This muscle-fascia relationship (GM, TFL and ITB) is likely important for propelling the long human limb through space (reducing muscle work). Exercises that focus on this muscle-fascia relationship with consideration of the moment arm at the joints taking place when running (hip and knee) can be beneficial for improving this bio-motional connection and running efficiency!
Click here for resisance hip drills for an effective leg swing when running!
Do want to learn how to assess the tensor fasciae latae and develop a personalised movement programme for the fascia of the leg for improved running? I’m teaching a webinar on the 12th December, click the link below to find out more and to book!
Tensor Fasciae Latae: Assessment & Movement Programme For Runners
References
1) The functional anatomy of the iliotibial band during flexion and extension of the knee: implications for understanding iliotibial band syndrome. John Fairclough, Koji Hayashi, Hechmi Toumi, Kathleen Lyons, Graeme Bydder, Nicola Phillips, Thomas M Best, Mike Benjamin. 2006.
2) The capacity of the human iliotibial band to store elastic energy during running. Carolyn M Eng, Allison S Arnold, Daniel E Lieberman, Andrew A Biewener. 2015.