The Hip & increasing Cadence: A Double-Edged Sword🗡
Recent research has delved into the effects of increasing one’s cadence on the hip joint & surrounding muscles, & the results offer both promise & caution. 📊
📈Benefits of a 10% Increase in Cadence:
Reduction in peak hip adduction torque. 💪
Diminished loading on the hip. 🏋️♂️
Decrease in peak hip internal rotation torque. 🔄
Reduction in peak hip flexion angle. 📐
Reduced workload for the muscles active during the stance phase. 🦵
⚠️Yet, Not All Benefits Are Universal:
Contrary to the above advantages, Lenhart’s study highlights an upsurge in force exerted by certain muscle groups with a heightened cadence:
Early Swing Phase Muscles: Iliacus, rectus femoris, sartorius, tensor fascia latae, gluteus minimus, and adductor brevis. These muscles exert more effort to propel the swing leg forward. 🚶♂️
Late Swing Phase Muscles: Hamstrings and gluteus muscles, which work intensively to decelerate the leg just before it makes contact with the ground. 🛑
In Conclusion:🤔
Before making any alterations to your cadence, it’s essential to identify the specific areas you wish to alleviate and the areas that might bear increased strain. A nuanced approach to cadence adjustment can help ensure optimal hip health and performance. 👟🏃♂️
👋 Runners & health professionals, like & share this if you learnt something!
#running #runninggait #runninggaitanalysis #cadence #runningcadence #hippain #hippainrelief #funrun #instarunners #chiro #physio #osteopathy #sportschiro #physicaltherapy #podiatry
📚References
Heiderscheit, B. C., et al. (2011). “Effects of step rate manipulation on joint mechanics during running.” Med Sci Sports Exerc 43(2): 296-302.
Lenhart, R., et al. (2014). “Hip Muscle Loads During Running at Various Step Rates.” J Orthop Sports Phys Ther: 1-30.