MENTOR / CROSSOVER GAIT
During the winter months, in particular we are forced to run on snow packed trails that are much more narrow then when they're snow free. For some of us, it can create a poor habit called crossover gait. Some athletes tend to cross midline simply due to weakness or tightness (essentially imbalances) within their bodies such as glute medium and Oblique Abdominals
What is crossover gait?
If you drew an imaginary line down the middle of your body, cross-over gait occurs when your foot lands either on or across that imaginary line.
How do I know if I am crossing mid-line?
You could video yourself from behind running on a treadmill, or the trail and watch the video to see if this occurs. Or have your spouse or friend watch you and give you feedback.
OR you could use a line/stripe on the ground and try to keep it under the midline of your body as you run. If both or one foot is hitting the line, you're running with a cross-over gait. Some people use a bike lane line on a quiet street to test this out. Obviously, please be mindful of traffic if you go this route.
OR if you ever clip your heel against your other ankle as you run, leaving muddy scuff marks on your inner ankle, it's a fairly strong indication you're crossing midline while you run.
Is this movement necessarily bad?
It's considered inefficient and increases risk of injury. A crossover gait excessive side to side rotational movement which wastes energy when you run. Opposed to staying on a mostly sagittal plane, where your limbs and torso primarily move forward and back while you run.
The excessive side to side and/or rotational movement also means you're likely overloading particular muscles, while other muscles aren't working at all. It's this imbalance that can lead to injury.
What are some common injuries related to crossover gait?
- IT Band Syndrome
- Runners knee/knee pain
- Piriformis Syndrome
- achilles tendonitis
How can I correct this if I think I am running with a crossover gait?
- the first thing is to create an awareness to it and engage with this on your run this weekend.
- try to picture a 2x4 between your feet when you land, which will feel a little awkward at first but it's a good starting point to ease into this gait change.
- next try this drill while walking in a straight line: hike your right hip up before you take a step. then hike your left hip up before you take a step. Repeat this drill for about 5min before you start your run and then use the 2x4 visualization to keep you on track.
- it's important to note that you need to make the mobility/strength exercises on the website here a priority to help build strength and increase mobility which will help correct this imbalance overtime.
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