The Hip & increasing Cadence: A Double-Edged SwordđĄ
Recent research has delved into the effects of increasing oneâs cadence on the hip joint & surrounding muscles, & the results offer both promise & caution. đ
đBenefits of a 10% Increase in Cadence:
Reduction in peak hip adduction torque. đŞ
Diminished loading on the hip. đď¸ââď¸
Decrease in peak hip internal rotation torque. đ
Reduction in peak hip flexion angle. đ
Reduced workload for the muscles active during the stance phase. đŚľ
â ď¸Yet, Not All Benefits Are Universal:
Contrary to the above advantages, Lenhartâs 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. đśââď¸
Late Swing Phase Muscles: Hamstrings and gluteus muscles, which work intensively to decelerate the leg just before it makes contact with the ground. đ
In Conclusion:đ¤
Before making any alterations to your cadence, itâs 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. đđââď¸
đ 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
đReferences
Heiderscheit, B. C., et al. (2011). âEffects of step rate manipulation on joint mechanics during running.â Med Sci Sports Exerc 43(2): 296-302.
Lenhart, R., et al. (2014). âHip Muscle Loads During Running at Various Step Rates.â J Orthop Sports Phys Ther: 1-30.
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