Overstride and Running Injuries: Breaking the Cycle for a Healthier Run

Understanding Overstride: Overstriding occurs when a runner's foot lands too far in front of their body during each stride. Instead of the foot landing under the hips, overstriders reach out with their leading foot, resulting in a braking effect that can lead to a cascade of negative consequences.

Impact on the Body:

1. Increased Impact Forces:

   • Overstriding increases the impact forces on the lower extremities, particularly the knees and shins. The braking effect forces the body to absorb a higher level of shock with each step, increasing the risk of injury.

2. Stress on Joints and Muscles:

   • The excessive forward reach places additional stress on the joints, including the hips, knees, and ankles. This can lead to overuse injuries such as shin splints, stress fractures, and patellofemoral pain syndrome.

3. Reduced Running Efficiency:

   • Overstriding disrupts the natural flow of running, making it less energy-efficient. Runners may find themselves expending more energy with each stride, leading to fatigue and decreased overall performance.

Common Running Injuries Associated with Overstride:

1. Shin Splints:

   • Overstriding can contribute to shin splints, causing pain along the shinbone. The increased impact forces and repetitive stress can lead to inflammation and discomfort.

2. Stress Fractures:

   • The excessive strain on bones, particularly in the lower legs, increases the risk of stress fractures. Overstriders may experience fractures in the shins, feet, or other weight-bearing bones.

3. Runner's Knee (Patellofemoral Pain Syndrome):

   • Overstriding alters the natural alignment of the knee joint, leading to increased pressure on the patella. This can result in runner's knee, characterized by pain around or behind the kneecap.

Breaking the Overstride Cycle:

1. Focus on Stride Length:

   • Pay attention to your stride length and aim for a more compact and efficient stride. Strive to land your foot under your hips rather than reaching out in front.

2. Increase Cadence:

   • Gradually increase your cadence (stride turnover) to encourage shorter, quicker steps. This can help reduce the impact forces associated with overstriding.

3. Foot Placement:

   • Aim to land midfoot or forefoot, promoting a more natural and efficient running form. This can reduce the braking effect caused by heel striking.

4. Strength and Flexibility Training:

   • Incorporate strength and flexibility exercises targeting the muscles involved in running, including the hips, quadriceps, and calves. Improved muscle strength and flexibility can contribute to better running mechanics.

Conclusion: Overstriding is a common pitfall that can lead to various running injuries, but with awareness and corrective measures, runners can break the cycle and enjoy a safer and more enjoyable running experience. By focusing on stride length, cadence, and overall running form, individuals can reduce the risk of injuries associated with overstriding and promote long-term running health.

Our Sports Medicine team at Princeton Sports and Family Medicine, P.C. understands the biomechanics of running and the complexity of gait change. We can help with diagnosis and treatment, and we’re also ready to help you optimize your routine to avoid injury in the future!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.