Cadence of 180 steps/min to treat and reduce risk of running injury

NewsBot · Jul 26, 2023

Increasing Step Rate Reduces Peak and Cumulative Insole Force in Collegiate Runners
Madden, Thomas S.; Hawkins, David A.
Medicine & Science in Sports & Exercise ():10.1249/MSS.0000000000003261, July 24, 2023. | DOI: 10.1249/MSS.0000000000003261

Abstract
Increasing step rate has been proposed to reduce overuse injury risk in runners by reducing the magnitude of musculoskeletal loading. While estimating structure-specific loads is challenging, during level running, changes in a runner’s vertical ground reaction force (vGRF) may provide insight to changes in their musculoskeletal loading. Further, vGRF can be approximated using force sensing insoles.

Purpose
The primary goal of this study was to examine changes in peak insole force and cumulative weighted peak force (CWPF)/km with increased step rate in collegiate runners. The secondary goal was to determine whether sacral acceleration correlates with insole force when increasing step rate.

Methods
12 collegiate distance runners ran 1000 m outdoors at 3.83 m/s at preferred and 10% increased step rates while insole force and sacral acceleration were recorded. CWPF/km was calculated from insole force based on cumulative damage models. The effects of step rate on peak insole force and CWPF/km were tested using paired t-tests or Wilcoxon tests. Correlation coefficients between peak axial (approximately vertical) sacral acceleration times body mass and peak insole force were calculated on cohort and individual levels.

Results
Peak insole force and CWPF/km decreased (p < 0.001) with increased step rate. Peak axial sacral acceleration did not correlate with peak insole force on the cohort level (r = 0.35, p = 0.109) but did within individuals (mean r = 0.69-0.78, p < 0.05).

Conclusions
Increasing step rate may reduce peak vGRF and CWPF/km in collegiate runners. Therefore, clinicians should consider step rate interventions to reduce peak and cumulative vGRF in this population. Individual-specific calibrations may be required to assess changes in peak vGRF in response to increasing step rate using wearable accelerometers.
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NewsBot · Jan 7, 2024

A One Session Gait Retraining Protocol with Metronome Augmentation Increases Cadence in Novice and Recreational Runners
Angie Huber, Dave Verhoff
IJSPT Vol. 19, Issue 1, 2024January 01, 2024

Background
Running is a common leisure physical activity that carries a risk for running related injury (RRI). Non-experienced runners are more likely to sustain RRIs. One form of gait retraining focuses on increasing cadence to improve running biomechanics related to RRI. Protocols for increasing cadence must be pragmatic to be implemented into clinical practice.

Hypothesis/Purpose
The purpose of this study was to determine if a pragmatic protocol including one instructional session, followed by independent gait retraining with metronome augmentation resulted in increased cadence and altered biomechanics in novice and recreational runners.

Study Design
Randomized Controlled Trial

Methods
Thirty-three novice or recreational adult runners completed a 12 Minute Cooper Run on an indoor track. Variables measured during the 12 Minute Cooper Run included distance, rate of perceived exertion (RPE), heart rate (HR), and 3-D biomechanics using inertial measurement units (IMUs). After baseline testing, the intervention group received instruction and five minutes of gait retraining at a cadence set 5-10% higher than baseline with metronome augmentation (Pro Metronome- Tempo, Beat; by Xiao Yixiang). They then ran two to three times a week for two weeks up to 30 minutes per session with the metronome set at the new cadence. After two weeks, repeat testing using the same protocol was completed. A Mann-Whitney U test analyzed differences between groups.

Results
Cadence at one minute (p = 0.037) and average cadence over the entire run (p=0.002) increased in the intervention group only with a large effect size (Cohens d = 0.837). No other group differences were found.

Conclusion
A pragmatic gait retraining protocol with metronome augmentation including one instructional and four to six independent sessions over a two-week duration increased cadence without negative effects on HR, RPE, distance. Biomechanics did not change with this intervention. Further research with pragmatic gait retraining protocols that increase cadence are needed with larger sample sizes, repeated measures over time, across runners of various abilities and experience levels.
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NewsBot · Apr 13, 2024

Increasing cadence with a metronome and running barefoot changes the sagittal kinematics of the lower limbs and trunk
Alejandro Molina-Molina
Journal of Sports Sciences: 11 Apr 2024

The purpose was to compare two non-laboratory based running retraining programs on lower limb and trunk kinematics in recreational runners. Seventy recreational runners (30 ± 7.3 years old, 40% female) were randomised to a barefoot running group (BAR), a group wearing a digital metronome with their basal cadence increased by 10% (CAD), and a control group (CON). BAR and CAD groups included intervals from 15 to 40 min over 10 weeks and 3 days/week. 3D sagittal kinematics of the ankle, knee, hip, pelvis, and trunk were measured before and after the retraining program, at comfortable and high speeds. A 3 × 2 mixed ANOVA revealed that BAR and CAD groups increased knee and hip flexion at footstrike, increased peak hip flexion during stance and flight phase, decreased peak hip extension during flight phase, and increased anterior pelvic tilt at both speeds after retraining. In addition, BAR increased ankle plantar flexion at footstrike and increased anterior trunk tilt. Both retraining programs demonstrated significant moderate to large effect size changes in parameters that could reduce the mechanical risks of injury associated with excessive knee stress, which is of interest to coaches, runners and those prescribing rehabilitation and injury prevention programs.
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Cadence of 180 steps/min to treat and reduce risk of running injury

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For Sale: 3D Digital Orthotic Laboratory - Cadence Orthotics

Doing a 180 on the short foot exercise

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Cadence of 180 steps/min to treat and reduce risk of running injury

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

NewsBot The Admin that posts the news.

For Sale: 3D Digital Orthotic Laboratory - Cadence Orthotics

Doing a 180 on the short foot exercise

180K bill for simple foot procedure sparks payment fight

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