How to Assess & Train Single Leg Stabilization for Runners

In our latest video, Dr. Deming, podiatrist and sports scientist at True 2 Form, and I dive into the crucial topic of testing and training single leg stabilization for runners. As we highlight in the video, single leg stability is foundational for running performance and injury prevention. It’s a key element that often goes overlooked, yet the mechanics of running are largely dependent on this ability. Whether you're an elite athlete or someone who enjoys running for fitness, improving single leg stability can make a significant difference in both efficiency and long-term injury prevention.

Assessing Single Leg Stabilization

In Dr. Deming’s sports lab, located in Schoolcraft, Michigan, he utilizes advanced motion analysis and force plates to assess single leg stabilization. These tools collect precise data on how the body moves and reacts to forces during dynamic activities, such as running, standing on a single leg, or jumping. Motion analysis tracks your movement patterns, while force plates measure the distribution and magnitude of forces generated during weight-bearing activities. Together, these tools provide an in-depth look at how well a runner stabilizes on one leg during the running gait cycle.

Single leg stabilization is critical because running is essentially a series of single leg bounds, where each step demands that the body absorb and control forces equivalent to 2-6 times its bodyweight. Any weakness or imbalance in single leg stability can lead to energy leakage and increase the risk of injury. A thorough assessment helps us pinpoint exactly where a runner may be unstable or inefficient, allowing for targeted interventions.

Why Single Leg Stability Matters for Runners

Running is an incredibly dynamic activity, and each step you take requires the body to stabilize on one leg while controlling the forces generated by each foot strike. Without proper stability, a runner's form can break down, leading to inefficient mechanics, decreased performance, and a heightened risk of injuries such as shin splints, stress fractures, and tendonitis.

Stability also plays a crucial role in energy transfer. When the body can efficiently absorb and redistribute the forces generated during running, it uses less energy, which allows you to run farther and faster with less effort. Improving single leg stability will not only help you become a more efficient runner but will also contribute to your longevity in the sport by protecting your joints and tissues from wear and tear.

Dysfunctional Patterns in Runners

When runners exhibit poor single leg stabilization, it manifests in several dysfunctional patterns. In the video, we discuss some of the most common ones:

1. Knee Valgus: This occurs when the knee collapses inward during the stance phase of running. Knee valgus can be a result of weak hip abductors, poor core stability, or improper foot mechanics. It’s a common contributor to overuse injuries such as IT band syndrome, patellar tendinitis, and even ACL injuries.

2. Pelvic Drop: This happens when the pelvis drops on the opposite side of the stance leg, indicating weakness in the gluteus medius, which plays a vital role in stabilizing the pelvis. This pattern can lead to lower back pain, hip pain, and added stress on the knees.

3. Excessive Pronation: Overpronation is when the foot rolls too far inward after landing, which can be caused by weak foot muscles or inadequate ankle stability. This can lead to a chain reaction of instability that affects the knees, hips, and core.

Each of these patterns not only affects running performance but also increases the risk of common running-related injuries. Our goal is to identify these dysfunctional patterns early, allowing runners to make necessary adjustments in their training to avoid injuries down the line.

Improving Single Leg Stability with "Sticky Hops"

One of the exercises we recommend to improve single leg stability is a simple but effective plyometric drill called "sticky hops." This exercise trains both stabilization and shock absorption.

Here’s how it works:

1. Stand on one leg, keeping a slight bend in your knee and your core engaged.

2. Perform a small hop forward, focusing on a soft landing where you "stick" the landing and hold the position for a second or two.

3. The goal is to land with control, absorbing the force of the hop with your muscles rather than your joints. If you feel wobbly or off-balance, that’s a sign your stabilization needs work.

"Sticky hops" are a great way to condition your body to absorb the forces encountered during running, thereby improving both performance and reducing injury risk. Start with small hops and gradually progress to more challenging distances as your control improves.

Ground-Based Core/Hip Strength with the Single Leg Side Plank

Another essential component for single leg stabilization is core and hip abductor strength. In the video, we demonstrate a ground-based exercise that can be highly beneficial: the single leg side plank. This exercise not only targets your core muscles but also strengthens your hip abductors, which are crucial for pelvic control during the single-leg stance phase of running.

To perform a single leg side plank:

1. Lie on your side, propped up on your forearm and bottom knee with your legs stacked.

2. Lift your hips off the ground, creating a straight line from your head to your knee.

3. Slowly elevate and lower the top leg. The moving leg simply counts repetitions as the bottom shoulder and hip/core provide the stability & strength to hold the position.

4. Complete 10-15 repetitions per side or hold this position statically for 20-30 seconds, engaging your core and ensuring your hips don't drop. If you need a greater challenge, you can perform this exercise from the full side plank position.

The side plank reinforces core stability, which is the foundation for efficient movement and single leg stabilization. Strong hip abductors and a stable core help to maintain pelvic alignment, preventing the dysfunctional patterns we discussed earlier.

Here is a video to learn more…

Return 2 Run: A Collaborative Program for Local Runners

We believe in a comprehensive approach to running health and performance. That's why Dr. Deming and I have teamed up to create the Return 2 Run program, designed specifically for local runners who are looking to return to running after an injury or simply improve their form and prevent injuries.

The program includes an in-depth running analysis, using the same motion analysis and force plate technology featured in the video. Based on the assessment, we create an individualized running retraining and injury prevention program that addresses your unique needs. Whether you're recovering from an injury or want to optimize your performance, Return 2 Run is a proactive way to enhance your running mechanics and stay injury-free.