Every runner knows the feeling when something’s off. A nagging ache in your knee that appears around mile three. The persistent shin pain that forces you to delay another day of training. The hip discomfort that lingers long after you’ve finished your cool-down stretching.
Some running issues are obvious—a twisted ankle from an uneven trail or muscle soreness after pushing too hard during a workout. But many of the problems that plague runners are more subtle, developing gradually over weeks or months. These invisible culprits often stem from something you might never suspect: the way you run.
Your running gait—the unique pattern of how your feet strike the ground, how your legs move, and how your body responds to each step—plays a crucial role in both running better and preventing injury. When your gait works efficiently, running feels natural and energizing. When it doesn’t, you’re more likely to experience pain, fatigue, and frustration.
Gait analysis offers a scientific approach to understanding your running mechanics. By examining how you move, our PTs can identify potential issues before they become injuries and help you run more efficiently. Whether you’re a weekend warrior training for your first 5K or a seasoned marathoner chasing a personal best, understanding your gait could be the key to unlocking your full potential.
What is gait analysis?
Gait analysis is a comprehensive evaluation of how you walk and run. During this assessment, trained professionals use several different tools and techniques to examine your movement patterns, from the moment your foot touches the ground to its path through the air as you step forward.
The process typically involves running on a treadmill while being recorded from multiple angles. Cameras or a trained evaluator records your motion, incorporating details that are only seen in a clinical setting. They examine factors like foot strike patterns, stride length, cadence, and how your entire kinetic chain—from your feet all the way up to your head—works together during motion.
The primary goal of gait analysis for runners is injury prevention. Many running injuries develop because of biomechanical inefficiencies—small deviations in form that create stress on muscles, joints, and connective tissues over thousands of repetitions. By identifying these issues early, runners can make adjustments before pain becomes a problem.
Gait analysis also helps optimize running efficiency. When your form is mechanically sound, you waste less energy with each step. This means you can run faster with the same effort or maintain your current pace with less fatigue. For competitive runners, these efficiency gains can translate into meaningful performance improvements.
Who needs gait analysis?
While any runner can probably benefit from understanding their movement patterns in greater detail, certain situations make gait analysis particularly valuable.
- Runners experiencing recurring injuries are prime candidates for gait analysis. If you’ve dealt with the same type of injury multiple times—chronic IT band syndrome, repeated stress fractures, or persistent plantar fasciitis—your running form might be contributing to the problem. A gait analysis can reveal biomechanical issues that traditional injury treatment might miss.
- New runners often benefit from gait evaluation early in their new routine. Without years of muscle memory to “unlearn,” beginners can more easily make adjustments that prevent future problems. Learning proper form early is much easier than correcting bad habits later.
- Runners returning from injury should consider gait analysis as part of their comeback strategy. Injuries often change how we move, sometimes in subtle ways that persist even after the original problem heals. These compensatory movement patterns can set the stage for new injuries if left uncorrected.
- Performance-focused athletes use gait analysis to find competitive advantages. Even small improvements in running efficiency can make significant differences over long distances. Elite runners routinely analyze their form to identify areas for optimization.
- Runners experiencing unexplained fatigue or performance plateaus might discover that inefficient movement patterns are holding them back. Sometimes what feels like a fitness limitation is actually a mechanical issue that proper form adjustments can resolve.
Age can also be a factor. As we get older, our movement patterns naturally change due to factors like decreased flexibility, muscle strength changes, and previous injuries. Regular gait analysis can help runners adapt their form to maintain healthy, efficient running as their bodies change over time.
Gait analysis for finding the perfect running shoes
A gait test can reveal valuable information about your foot strike patterns, contact time, and pressure distribution that can help you pick shoes suited for your personal running gait. You might benefit from shoes with specific characteristics—more cushioning in certain areas, different levels of stability features, or particular heel-to-toe drop measurements.
For example, runners who demonstrate excessive inward foot rolling (overpronation) might benefit from shoes with medial posting or firmer midsole materials on the inner edge. Those with very efficient, neutral gaits often perform best in shoes that simply get out of the way, providing cushioning without trying to “correct” their natural movement.
Your current running shoes can be helpful as part of a gait analysis as the wear patterns throughout the shoe might identify areas of stress or uneven wear. It might also reveal that your current shoes are actually worsening movement inefficiencies.
However, it’s important to remember that shoes alone rarely solve biomechanical issues. While proper footwear can support good movement patterns, significant gait problems usually require targeted exercises, form adjustments, or other interventions beyond just new shoes.
Gait training and analysis in St. Louis and St. Charles County
If you’re experiencing running-related pain, struggling with recurring injuries, or simply want to become a more efficient runner, professional gait analysis can provide the insights you need. The process involves more than just identifying problems—it includes developing a personalized plan to address your specific biomechanical needs.
At Excel Sports and Physical Therapy, our team combines advanced gait analysis technology with extensive experience treating runners of all levels. We understand that every runner is unique, and we tailor our approach to your individual goals, whether you’re training for your first race or working to qualify for Boston.
Learn more about your options for learning to run better or heal from a persistent injury by calling an Excel clinic near you or by requesting an appointment online today!