A Move You Should Do MONDAY – The Long Stride

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The long stride is an exaggerated step that can reveal numerous biomechanical compensations occurring during walking and running. You should be able to keep your toes pointed straight ahead and your pelvis square to the front. Your knee should remain in line with your second toe (not falling in or out).

Why does this matter?

  1. Tight gastrocnemius muscles will cause toe-out, which increases medial knee and ankle stress (rear leg)
  2. Toe-out of the rear leg causes ipsilateral pelvic rotation
  3. Ipsilateral pelvic rotation decreases activation of the front leg gluteus maximus and causes potential knee valgus
  4. Knee valgus of the front leg decreases activation of the quadricep muscle and places increased stress on the medial knee and ankle (front leg)

It’s a true chain reaction that occurs with gait. So find the longest hallway in your house and give the long stride a try. Toes straight. Pelvis square. Glute squeezed and heels on the ground.

Because nobody has time to be in pain.

Until next time…

Kind Regards,
MoveWell Academy
[email protected]

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