As Biomechanics Consultants specializing in foot orthotics, we are well aware of the importance of proper foot and lower limb function in runners and hikers. Lower limb issues can arise from a variety of factors, including biomechanical imbalances, muscular imbalances, and training errors. These issues can lead to pain and discomfort, reduced performance, and even long-term injury if left untreated. In this article, we will discuss what causes lower limb issues with runners and hikers, what conditions are likely to arise, and how a biomechanics consultant and foot orthotics can help.
Biomechanical Imbalances: Biomechanical imbalances refer to any deviation from normal joint or muscle function. These imbalances can lead to poor alignment and altered joint mechanics, resulting in overuse injuries. For example, a foot that excessively pronates (rolls inward) can cause the tibia (shinbone) to rotate inward as well, leading to increased stress on the knee joint and potential injury.
Muscular Imbalances: Muscular imbalances occur when certain muscle groups are stronger or weaker than others. This can lead to altered joint mechanics and overuse injuries. For example, weak hip abductors (outer hip muscles) can cause the knee to collapse inward during running, leading to increased stress on the knee joint and potential injury.
Training Errors: Training errors refer to any deviation from proper training protocols. This can include increasing mileage too quickly, running on uneven surfaces, or wearing improper footwear. These errors can lead to overuse injuries such as stress fractures, plantar fasciitis, and Achilles tendonitis.
Plantar Fasciitis: Plantar fasciitis is a common condition among runners and hikers. It is characterized by pain and stiffness in the bottom of the foot, typically near the heel. This condition is often caused by overuse and poor foot mechanics.
Achilles Tendonitis: Achilles tendonitis is another common condition among runners and hikers. It is characterized by pain and stiffness in the Achilles tendon, which connects the calf muscles to the heel bone. This condition is often caused by overuse and poor foot mechanics.
Shin Splints: Shin splints are a common condition among runners and hikers. It is characterized by pain and tenderness along the inside of the shinbone. This condition is often caused by overuse and poor foot mechanics.
As Biomechanics Consultants we can help identify any biomechanical or muscular imbalances that may be contributing to lower limb issues. We can perform a gait analysis to evaluate foot mechanics and joint alignment, and recommend appropriate exercises or modifications to address any imbalances.
Foot orthotics can also be a valuable tool in addressing lower limb issues. Orthotics can help correct abnormal foot mechanics, redistribute pressure, and provide additional support where needed. They can also help improve shock absorption, reducing the risk of injury.
In conclusion, lower limb issues can be a frustrating and painful experience for runners and hikers. However, with the help of a biomechanics consultant and foot orthotics, many of these issues can be addressed and prevented. By identifying and correcting any biomechanical or muscular imbalances, and providing additional support where needed, runners and hikers can enjoy a pain-free and more enjoyable outdoor experience.
