Garrett McLaughlin, MS, ATC, CSCS, ART

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How Much Flexibility Do You Actually Need to be a Successful Runner?

August 9, 2019 · by Garrett McLaughlin

| Article written on August 9th, 2019 at 12:11pm | Follow Garrett on Facebook and Instagram |

The topic of range of motion and flexibility has always been perceived as important for runners looking to reduce their likelihood of injury and improve performance. This is commonly addressed with yoga, static stretching, and other strategies to increase overall range of motion. But, does the sport of running require above average range of motion for this mindset to be warranted? This article will attempt to explain that!

Over the years, I have evaluated hundreds of runners who were either healthy and looking to improve performance, or injured and actively rehabilitating an injury. What’s common between them is most have this perception that increasing range of motion will get them to their end goal faster. This might be the case in activities which require large ranges of motion, such as: yoga, gymnastics, dance, etc., however, it is not such a priority in the world of long distance running.

First and foremost, for the sake of this article it’s important to understand the difference between range of motion and flexibility:

Range of motion: A measurement of motion around a specific joint or body part.

Flexibility: A measurement that describes the range of motion at a joint determined by the length of a given muscle, or muscles.

Oftentimes, these terms are used interchangeably despite being different. Because it’s easier to talk about range of motion without going deeper into a joint’s muscular contribution, this will be our focus.

In the following sections, I will touch on the joint range of motion required at the lower extremity (hip, knee, and ankle) throughout different phases of the running cycle. This will provide you with a better understanding of how much motion is needed to simply run in some capacity. To keep things simple, this article will not discuss running speed, uphill vs. downhill running, or foot strike pattern.

Range of Motion Requirements at the Hip Joint

The hip joint, despite being very popular in the stretching and yoga world, only goes through a small amount of it’s large range of motion while running. This includes approximately 60 degrees of total motion which is far less than people realize. At initial contact, the hip is in 50 degrees of flexion and it extends to -10 degrees of extension during push-off. Hip extension is the joint motion which becomes a priority during running due to occasional tightness in the hip flexors which can limit range of motion.

Range of Motion Requirements at the Knee Joint

The knee joint has a greater range of motion than the hip when analyzing joint kinematics. And, most of it occurs in a non-weight bearing fashion in the swing leg. During initial contact, the knee is at approximately 40 degrees of flexion. When the body travels over the foot during midstance, the knee begins to extend, and is at 15 degrees of flexion. This slightly flexed knee remains after push-off until early swing phase when it increases to 100 degrees of flexion and moves forward to prepare for the next foot strike.

Range of Motion Requirements at the Ankle Joint

During initial contact, the ankle is at approximately 10 degrees of dorsiflexion. But, as you enter midstance and the loading response phase, the ankle requires approximately 25 degrees of dorsiflexion. From here, and as the body moves over the foot to prepare for push-off, the ankle moves into 25 degrees of plantar flexion. The ankle joint is one area which can sometimes inhibit normal running mechanics when range of motion is limited in dorsiflexion.

In the end, besides ankle dorsiflexion and hip extension there isn’t a big demand on lower extremity range of motion while running as you can see from graphs above. So, why are runners spending so much time stretching in hopes of better running performance? If more range of motion isn’t required to successfully carry out this activity, it should be foregone for other strategies that increase strength, endurance, and stability.

With that being said, if you lack the range of motion mentioned above then by all means work to achieve the minimum requirement for that activity. If not, and you constantly feel tight, start to think of other reasons why that might be the case.

The feeling of tightness is quite subjective and could be anything from poor endurance, lack of recovery, muscular imbalance, or faulty mechanics. I often find that these areas are more commonly the issue than limited range of motion and thus require a more detailed look by a trained healthcare provider.

If you have any questions about this topic and want to talk more specifically about your situation, please don’t hesitate to reach out. The articles I used for reference were: A public dataset of running biomechanics and the effects of running speed on lower extremity kinematics and kinetics and The biomechanics of running. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Advanced Movement Strategies to Maximize Your Running

July 24, 2019 · by Garrett McLaughlin

| Article written on July 24th, 2019 at 10:26am | Follow Garrett on Facebook and Instagram |

Kudos! You’ve been incorporating strength training for more than 2-years now and you need more advanced strategies to really take your running to the next level.

If you are looking to really fine tune your strength training program to improve performance, increase elasticity and running speed, and reduce the likelihood of injury, then this article is for you. I do not recommend many of these strategies if you have limited strength training experience (less than 2-years) as you first need to understand technique/form on the basic lifts, how a periodized strength training program can fit alongside your running plan, and how to adequately recover to make sure your running doesn’t suffer. Then, and only then, would I recommend adding these advanced strategies into your program.

In today’s article, I want to cover various advanced strategies that can take your running to the next level. They include:

Plyometrics
Power training
Heavy strength training
Post-activation potentiation

Let’s begin…

Plyometrics

Plyometrics is a movement-based strategy that incorporates jumping and landing to increase the shock absorption and energy transfer capabilities of the musculotendinous unit. Plain and simple, how efficiently can your body store and release energy to increase quickness and reduce the energy requirement during a specific task.

If we think about how this relates to running, it is very important. Running is a very plyometric-like activity. That’s because it requires these alternating bounds, float phases, quick ground contacts, and cyclical repetitions for miles and miles.

If we are able to improve the lower extremity’s ability to absorb and create energy, this means the body does not need to work as hard to create that energy itself and can do so in a more effortless and explosive manner. This improvement would ultimately lead to better running economy and less energy wasted, therefore improving your running performance and speed.

Like anything else, plyometrics is a skill which needs to be taught in a sequential fashion. My recommendation is that you first learn how to properly jump and land with emphasis on a quick push-off and soft-landing.

Three exercises which make this a priority are the vertical jump & stick, bound, and single leg jump & stick (shown below)…

If you have not been incorporating any movements which require a push-off and landing within your strength training program, adding these landing-based plyometrics alone will provide much benefit. Start with 2-4 sets of 3-5 repetitions and take ample rest in between sets. When you increase the speed and explosiveness of a movement, rest time needs to increase to allow for full neural and muscular recovery.

The next step is ultimately to improve the storage and release of energy in the musculotendinous unit. This requires multiple jumps being completed very rapidly in succession.

Three of my favorite plyometric drills are ankles hops, squat jumps, and repetitive single leg jumps (shown below)…

What is important to realize when it comes to plyometrics for runners is the limited range of motion required throughout the running cycle. Therefore, when performing these plyometric drills, you do not need to lower all the way into the bottom of the position. Instead, quickly lower to absorb force and then get into the air rapidly. It’s this quick transition from the landing to the jump which will ultimately create the best results.

Once again, anytime you are incorporating plyometrics rest and recovery is very important. Start by completing 2-3 sets of 3-5 repetitions and allow adequate recovery between sets.

Power Training

Power training is a form of resistance training that focuses on quick and rapid muscular contractions. In contrast to strength training, the key difference is the force being exerted in the shortest time possible. Plyometrics can in fact be a subset of power training. But, for the purpose of this article, we will focus primarily on loaded movements with barbells or dumbbells.

Because running is an endurance activity, it’s hard to fathom the need for olympic weightlifting, weighted squat jumps, medicine ball throws, and other power-based exercises. But, if we review the demands of the sport, it’s easy to understand that running economy and speed greatly benefit from training explosively. Not to mention the resilience and tolerance to load it provides for bone and tendons when training this way.

There are endless options when recommending which exercises are the most impactful. I usually program power exercises based on the runner, their lifting experience, and any underlying limitations which would limit their effectiveness or increase the risk of injury.

Over the years, I have narrowed down this category to a few reliable movements which most runners can benefit from. They include the barbell squat jump, power shrug, hang high pull, and single arm dumbbell snatch. These exercises are very similar as they require moving a set resistance as quickly as possible using the lower extremity.

When programming these power exercises, it’s important to find a resistance that you are able to move rapidly from point A to point B. Increasing resistance too quickly will result in a slower movement that defeats the purpose of this style of training for runners. Incorporate 2-4 sets of 3-5 repetitions while prioritizing plenty of rest in between sets to fully recover.

Heavy Strength Training

Heavy strength training is likely the most similar to what you’ve been utilizing within your lifting program thus far, but not to the same degree. If you’ve already been incorporating strength training then you are most of the way there. Now, I’d like you to find a handful exercises that you can really load in terms of resistance.

Running is a bodyweight activity, I agree wholeheartedly. But, as you increase running speed and account for the amount of ground reaction forces encountered during foot strike, you’ll quickly realize the need to increase load within your strength training program.

Research tells us that the body has to withstand 2-6 times it’s bodyweight during each foot strike. That’s massive! And, if you are only lifting light weights in the 12-20 repetition range, what is preparing your bones, joints, and tissues to handle this amount of force?

Another reason heavy strength training is helpful for runners is by increasing speed. In order to be faster, we must teach the body how to recruit more muscle fibers. The more muscle fibers recruited, the greater degree of strength and power that can be expressed.

I always tell my runners… If you train slow, you will be slow. That’s why several of these strategies should be included in your strength training program to build resilience and speed. In addition to those running-related strategies such as track workouts, hill repeats, etc.

Of course, some exercises lend themselves more easily to being loaded in a simple and effective way. Although none are completely off the table. Several of my favorite heavy loaded strength exercises for runners are the trap bar deadlift, rack pull, and back squat.

Because increased loading is the goal, I often program bilateral exercises to accomplish this. But, that doesn’t mean you can’t load up split squats, rear foot elevated split squats, and single leg deadlifts. Truth is, most of my runners also perform heavy split stance and single leg exercises depending on where they are within their running plan.

When performing these heavy strength exercises, focus on 3-4 sets of 2-6 repetitions. This should be a high percentage of your one repetition maximum and therefore requires adequate rest in between sets for full recovery.

Post-Activation Potentiation

Post-activation potentiation (PAP) is a concept that aims to increase the force exerted due to a previous muscular contraction. For instance, PAP utilizes a heavy loaded strength movement followed by a plyometric movement. The thought is that this first movement makes the muscle fibers more sensitive to a contraction or there is greater excitation within the spinal cord which amplifies the subsequent plyometric movement.

Now, before we dig deeper, some of the research states that this type of training might be more beneficial in people with a greater composition of type II muscle fibers. So why am I sharing this when speaking to distance runners? Because it could have a positive impact on running speed and tendon storage/release. And, it has been something that I have experimented with on some of my running clients.

Two pairings of exercises to incorporate PAP are the trap bar deadlift with bounds and back squat with squat jumps. It’s important to use movements which are similar to target the same muscle fibers. The trap bar deadlift and bound are more of a hip dominant strategy, while the back squat and squat jump are knee dominant.

Paired with…

With more research needed on this area, I would recommend 2-4 sets of 4-6 repetitions. The goal is to keep your strength movement heavy enough while still maintaining the integrity of the plyometric. Therefore, like every other strategies in this article, adequate rest is necessary between sets. One article recommended up to 7-10 minutes between sets of moderate intensity lifting.

After reviewing these strategies and reflecting on your current strength training routine, it’s important to consider what small changes you can make to take things to the next level. As always, I highly recommend incorporating these new strategies during your off-season period. I understand that the “off-season” is relative for each runner. But, if you finished your goal race or don’t have anything scheduled for another 16-weeks, then you have the green light.

Thanks for taking the time to read this article. If you have questions about this topic or want to work more closely in-person or remotely in the Online Movement Coaching Program, click here to contact me.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Drills to Improve Pelvic Control for Runners

July 9, 2019 · by Garrett McLaughlin

Article written on July 9th, 2019 at 11:06am | Follow Garrett on Facebook and Instagram |

Despite only being bodyweight and something we just did as kids when playing sports or getting in trouble around the neighborhood, running is a complex set of actions that requires stability, timing, and coordination. One area in particular that I have paid extra attention to over the years is the pelvis.

What we need to realize about running is the set of demands acting in multiple planes of motion. Even though the movement itself happens in the sagittal plane (forward), there are frontal (lateral) and transverse plane (rotational) stresses occurring simultaneously which the body needs to withstand in order to maintain an optimal position.

While looking more closely at the pelvis and the single leg demands of running, it’s obvious that this junction helps tie together the lower extremity and trunk. Poor positioning and control of the pelvis can limit performance and cause a myriad of issues both above and below this area. That’s why emphasizing proper positioning of the pelvis is of the utmost importance within your strength training and injury prevention routine. But, unfortunately, it’s something that’s easily overlooked for more range of motion or greater loading during specific exercises. This can be a detriment to your running.

The two positions at the pelvis which I observe closely when watching my running clients are an excessive anterior pelvic tilt and pelvic drop. Now, before we go any further please realize that these positions are needed and will happen during running. But, it’s important to resist the extreme that reduces efficiency of movement. Because running is a mid-range activity that requires stability around the pelvis and trunk, excess motion is undesirable.

Anterior Pelvic Tilt

First, let’s talk about anterior pelvic tilt… Like I mentioned above, this is a common motion at the pelvis which needs to happen for proper mechanics of the lower extremity, pelvis, and spine during gait. Specifically, the pelvis will tilt anteriorly to allow for a greater hip extension range during the late stance phase and push-off. However, teaching runners how to control against an excessive anterior tilt in a controlled environment within their strength training program will help promote core stability and a more aligned and rigid position on the road or trail.

The most beneficial exercise that helps tie together the spine and pelvis while resisting against motion at the extremities, just like while running, is the dead bug. The dead bug is classified as an anti-extension core stability exercise. When classifying this exercise in relation to the spine, that is exactly true. But as I noted above, hip/spine extension and anterior pelvic tilt go hand and hand. So by limiting spine extension, you are also teaching the pelvis how to resist an anterior tilting pelvis.

How to perform the dead bug:

Lay supine with your hands above the shoulders and your knees above your hips
Reinforce a position where you engage the abdominals and slightly pull the rib cage down
At the same time, move the opposite arm and leg away from each other in a controlled manner
Return back to the starting point and repeat on the other side
Repeat this for 2 to 3 sets of 8-12 repetitions per side while resisting any change in position around the pelvis and lumbar spine

Note: The emphasis of this exercise should be around maintaining stability at the pelvis and core while moving the extremities. Therefore, being thoughtful and always reseting when form is lost will be important.

Now, please understand that the dead bug is the best starting point to teach proper anti-extension core stability and resisting against the anterior pelvic tilt. But, it’s not the end-all-be-all. This is the foundation which should be applied to your other core stability exercises as well. These exercises can include front planks, side planks, bird dog, straight legs lowering, stability ball rollouts, etc.

Pelvic Drop: Part 1

The next position of the pelvis which we will cover is called the pelvic drop. A little bit different then the forward tilting motion of the anterior tilt, the pelvic drop is lack of control in the frontal plane.

To paint a clear picture… pelvic drop happens when you are standing on one leg as you are running, and the opposite side pelvis drops towards the ground. This is also referred to as a positive Trendelenburg sign (see picture below). Although the ‘opposite’ side drops, it’s actually a stability and neuromuscular issue on the stance leg. That’s because muscles surrounding the hip joint, pelvis, and spine need to fire in anticipation to and throughout single leg stance to maintain an optimal position. This drop is a sign of a poor feedforward and feedback mechanism that causes inefficient movement and increased injury risk in the surrounding area. Clinicians might also tell you that the hip abductors are weak.

Over the years, I have experimented with many exercises to figure out which allow people to appreciate this position the best. The hip hike and/or hip hike walking exercise is one that is simple to observe but challenging to execute. I usually try several different variations to see which one is the most easily achieved and then progress appropriately.

How to perform the hip hike:

This exercise can be done stationary, while standing on a weight plate or step, or while walking
Place your hands across the top crest of the pelvis on both sides
While isolating one leg as your standing leg, try to lift the opposite side pelvis so that it is level with or higher than your stance leg
When lifting the pelvis, do so without rotating the body or excessively laterally flexion the spine
Hold for 2-3 seconds and lower
Repeat for 8-12 repetitions and switch to the other side, or walk in an alternating fashion

Note: This should be a subtle motion when lifting the pelvis and more so to appreciate the position. Do not allow the body to alter it’s vertical position. This drill can easily be used as a neuromuscular prep before any single leg strength training or within your running dynamic warm-up.

Pelvic Drop: Part 2

Once proper control and positioning of the pelvis is appreciated with the hip hike, I like to take it a step further. This is where most people struggle when it comes to controlling the pelvis. It’s important to realize that running requires varying angles at the lower extremity joints and a significant force during initial contact. Therefore, the hip hike is a solid neuromuscular exercise to appreciate the position which then needs to be loaded further.

Since running requires control through a degree of hip flexion and extension, this needs to be simulated while emphasizing levelness at the pelvis. One exercise in particular that can be helpful is the slow eccentric step up. Now, before I explain the movement, it’s very important to realize that height of the step matters tremendously. Using a step that is 6-10 inches is all you want when re-training control of the pelvis. Anything higher and the added range of motion will be working against pelvic control.

How to perform the slow eccentric step up:

Find a stair or low step that is approximately 6-10 inches high (the lower the better to start)
Place one foot on the step with a bent knee, and slightly lean the body forward over that leg
Adjust the pelvis to determine what position allows you to be level across both sides
Drive through the front leg to pull the body up into single leg stance
Ensure you are completing this motion slowly and maintaining levelness of the pelvis
Lower back time while emphasizing the front leg controlling you down, rather than the back leg reaching for the ground
Complete for 2 to 3 sets of 8-12 repetitions per side

Note: Control of the pelvis trumps height of the step. Therefore, start with a lower step and progress once you master the position. This same positional control of the pelvis should be implemented with other exercises, such as: lunges, single leg stance, etc.

In the end, this approach to re-establishing and reinforcing proper position of the pelvis takes time and consistency. I usually recommend that my runners progress through focused exercises for 3-6 months to see reliable results. It’s also smart to consider other running variables such as cadence, vertical oscillation, and crossover sign which will impact position of the pelvis. So make sure you are determining what areas require an intervention and proceed as needed.

If you have any questions about this topic, please feel free to comment below or schedule your FREE 15-minute Discovery Call. The Discovery Call is a way for us to connect and talk more specifically about your needs, as well as answer any questions you might have.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

5 Movements to Improve Lower Extremity Flexibility Without Stretching

May 15, 2019 · by Garrett McLaughlin

Article written on May 15th, 2019 at 08:36am | Follow Garrett on Facebook and Instagram |

Do you feel tight and stiff in the lower extremity throughout the day or after certain activities?

Have you been told to stretch more because you are “tight?”

If so, addressing your flexibility and/or muscular tension might be a valuable addition to your daily routine. Yes, maybe that’s the case! But, where do you begin?

Over the years, there has been a big debate on which type of stretching is more effective. Research has studied static vs. dynamic stretching and they both have their time and place. Click here to read a review of research on the topic. One area I generally aim to increase flexibility and reduce muscular tension is directly within my client’s strength training program.

Now don’t get me wrong, a shortened and/or stiff muscle is not always a bad thing. This is especially true in my running clients who use these characteristics to increase running economy and speed. But, once they start negatively impacting the range of motion needed to get into certain positions necessary for their sport or linger throughout their daily routine is usually where I will intervene.

When I was in my much younger years, while playing high school hockey to be exact, my hips were extremely tight. This could have been a normal adaptation from years of playing the sport or the increased volume that high school hockey provided.

Despite static stretching day after day, I didn’t see much benefit besides some temporary relief in muscular tension. It wasn’t until years later that I reduced the amount of static stretching and modified my strength training program that quickly created longer lasting and sustainable results in terms of flexibility.

Why do I think this happened?

Flexibility is about more than just stretching individual muscles or muscle groups. More often than not, we feel a muscle is tight and immediately lengthen that specific muscle while holding for 30-60sec.

What we often miss with this approach is the nervous system’s contribution on muscle length, safety (increasing tone to prevent over stretching a tissue), and tolerance to loading in general or at certain tissue lengths. That’s where modifying your strength training program to lengthen certain tissues while controlling through a greater range of motion could provide better results. At least it did for me!

How do you improve flexibility and reduce stiffness within your strength training program?

To address flexibility within your strength training program, it all comes down to exercise selection and a progressive loading protocol. Plain and simple, certain exercises more readily promote flexibility than others depending on where your issue may be.

For instance, if you suffer from hamstring tightness it might be more helpful to incorporate the romanian deadlift (RDL) than a prone hamstring curl. The RDL directly lengthens the hamstring muscle group while the body hinges into hip flexion, thus building strength to the end-range of hamstring flexibility.

It’s important to consider that loading these movements in a controlled manner might be a big contributor to successfully improving flexibility. Perhaps the nervous system allows for greater lengthening when the body is in control of the movement, via an active mechanism, rather than aimlessly cranking on a muscle while static stretching.

From a loading standpoint, progression is key. If you begin with a resistance that is so heavy that you are unable to load comfortably to your end-range of motion OR it creates excess muscular soreness then results might be limited. Instead, start with a manageable load and gradually increase week by week. This will allow you to consistently lengthen to the end-range without overloading the tissue or creating excess delayed onset muscle soreness that will actually be perceived as tightness/stiffness.

In this next section, I want to share with you a video outlining various lower extremity movements that improve flexibility at the following areas:

Quadriceps/Hip Flexors
Hamstrings
Hip Adductors (Groin)
Gluteus Medius (Lateral Hip)
Calf

1.Muscle Group #1: Quadriceps/Hip Flexors

Movement: Split Squat & Rear Foot Elevated Split Squat

2. Muscle Group #2: Hamstrings

Movement: Romanian Deadlift & Offset Romanian Deadlift

3. Muscle Group #3: Hip Adductors (Groin)

Movement: Assisted Lateral Squat & Lateral Squat

4. Muscle Group #4: Gluteus Medius (Lateral Hip)

Movement: Assisted Cross-Behind Lunge & Cross-Behind Lunge

5. Muscle Group #5: Calf

Movement: Calf Raise from a Deficit

Now that you understand various lower extremity movements and the muscle groups which they target, it’s important to implement the most relevant into your program. If you have quadriceps tightness and are currently performing back squats, the split squat or rear foot elevated split squat might be a better option for the time being. By no means do you have to give up your favorite exercises altogether. But, reduce volume in that exercise and add one from above that targets the desired area while still working on your flexibility outside of the gym. Stay consistent and slowly progress week after week to see reliable results.

If you have any questions or want help creating an individualized exercise routine that helps you improve flexibility and overall move more efficiently, please click here to contact me. I hope this article has provided you with value! Thanks for reading.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Single Leg Exercises to Reinforce Good Lower Limb Alignment

April 23, 2019 · by Garrett McLaughlin

Article written on April 22nd, 2019 at 02:59pm | Follow Garrett on Facebook and Instagram |

Running is such a dynamic activity that requires stability, balance, and alignment as you bound from one leg to the other. That’s why focusing on these characteristics within your strength training program can make a huge impact on how well you function on a single leg. That is, if you address them properly…

When we look more closely at alignment of the lower limb, it becomes clear that emphasis needs to be placed at the foot and hip. These two areas ultimately control the knee joint, which most people consider the culprit for poor alignment at the lower extremity. Although there is a small degree of tibial (knee) internal and external rotation which could impact alignment, it’s more likely a stabilization issue at the medial longitudinal arch or posterolateral hip musculature. These areas need to possess proper feed-forward and feedback mechanisms during late swing phase, foot strike, and midstance. Basically, they provide input to the nervous system in preparation and response to movement/joint position to maintain optimal alignment of the limb.

Over the years, I have tested a variety of single leg movements on my running clients to determine which will provide the best bang for your buck. In doing so, there have been three which have shown consistent, positive results. Of course, your exercise selection should target your goals and body’s specific limitations. However, from a general standpoint these three exercises are well worth your time if you want to improve stability, balance, and alignment. They include:

Lateral Toe Taps with Band
Lateral Step Down
Slow Eccentric Step-Up

To best explain the key points of each exercise and why they matter when it comes to stability and alignment, I’ve included a video below which will teach you how to perform each one correctly and with the most success. The next step is for you to stay consistent over the next few months and emphasize good control to see positive results and carryover to your running.

Thanks for reading about single leg alignment and stability. I hope this article highlighted it’s importance when it comes to running and being more efficient on a single leg. If you have any questions, please feel free to comment below or contact me directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Assessing Hip Stability with the Lateral Step Down

April 17, 2019 · by Garrett McLaughlin

Article written on April 17h, 2019 at 03:57pm | Follow Garrett on Facebook and Instagram |

Hip stability is super important for runners. But, how do you know if you are proficient in this area without paying a healthcare professional a costly amount of money for an evaluation? Easy! You complete the lateral step down assessment…

The lateral step down is a very simple movement that you can use to build strength, stability, and balance that carries over to running. Or, it can provide insight into how well you are positioning the body on a single leg which relates to the initial foot strike and mid-stance phases of gait.

How to complete the lateral step down assessment…

Find a box or stair that is approximately 4-8 inches in height
While balancing on the platform, lower down until the non-stance leg touches the ground
Make sure to do so slowly and lightly touch the heel to the ground
Rise back up to the starting position
Assess if one or more of the following things happen:
- Inability to maintain balance and complete the movement for 10 repetitions
- Shifting or tilting of the body over the stance leg
- Inability to lower all the way to the ground
- Noticeable loss of the levelness at your pelvis (drop on the non-stance side)
- The hip internally rotates and therefore the leg does not stay aligned
- Inward collapse of the knee and therefore the leg does not stay aligned
- Collapse of the medial arch and flattening of the foot
Record the results
Complete on the other side

When performing the lateral step down, there are two different positions which could be valuable to assess. The first being more of a hip-dominant position where you slightly sit back into the hip and lower down. The second is with a vertical posture that allows the knee to travel over the toes. Both of these can provide important information on how well you stabilize in a hip versus knee-based strategy.

Want to learn more about hip stability and how to complete the lateral step down assessment? Click the video below to watch the assessment in action before trying it for yourself.

I hope this article helps you determine if more attention needs to be placed on improving lower extremity stability and balance with the lateral step down. For runners, this can shed some light on how efficient you are on one leg.

If you noticed one or several of the positive signs outlined above, make sure to add single leg training into your routine to resolve this weak link. As always, please comment below or reach out directly with questions.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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