Running isn't just about putting one foot in front of the other. It's a coordinated pattern of biomechanical movements, each playing a crucial role in absorbing force, stabilizing the body, & propelling you forward. Among these movements, hip extension and ankle plantar flexion emerge as a necessity during the late stance/push-off phase.

Recently, I met up with Dr. Anthony Kopp of Kalamazoo Chiropractic & Rehabilitation in Portage, Michigan to learn more about how he assesses his running patients who struggle with pain or poor performance stemming from an ankle or hip issue.

Let's start with the basics… Hip extension refers to the motion of the hip joint, where the thigh moves backward, allowing the leg to extend behind the body. Simultaneously, ankle plantar flexion involves the downward movement of the ankle joint, where the foot points downward, enabling the toes to push against the ground. These seemingly small motions are pivotal during the running gait cycle.

Picture this… as your foot lands on the ground, your body weight is momentarily supported by that leg. The hip extends, driving the thigh backward while the ankle plantar flexes, pushing the toes into the ground. This action creates a powerful lever system, propelling your body forward with every stride.

But why does this matter so much for runners?

Efficiency is the key. Effective hip extension and ankle plantar flexion translate into greater force production during push-off. When these movements are optimized, runners can generate more propulsion without expending excess energy. It's like tapping into a natural spring to turn potential energy into kinetic energy.

The importance of these movements extends beyond mere speed. Proper hip extension and ankle plantar flexion contribute to injury prevention. Inefficient or limited range of motion in these areas can lead to compensatory movements, placing undue stress on other muscles and joints. Over time, this limitation increases the risk of overuse injuries. That’s where assessing your body’s capability to fully access hip extension and ankle plantar flexion is necessary to be an efficient runner.

Click the video below to learn two simple assessments from Dr. Anthony Kopp…

So, how can runners enhance hip extension and ankle plantar flexion?

It’s important your joints possess the prerequisite mobility needed to effectively get through the running cycle. This doesn’t necessarily mean more mobility is better, but enough to have the minimum based on the biomechanics of running. Once range of motion is available, and/or restored, strengthening these motions will ultimately improve performance and reduce the likelihood of injury.

Two of my favorite exercises to improve hip extension are as follows…

1. Hip Extension - Passive Range Lift-Off (PRLO)

2. Romanian Deadlift (RDL)

This duo will teach you how to more effectively isolate the hip to move into hip extension. From there, the Romanian Deadlift will create a stronger and more powerful movement pattern.

Click the videos below to learn how to perform these exercises…

Two of my favorite exercises to improve ankle plantar flexion are as follows…

1. Child’s Pose Ankle Plantar Flexion

2. Calf Raise or Single Leg Calf Raise Variations

Similar to the hip extension exercises laid out above, the goal is to restore or open up more range of motion if it’s lacking and then strengthening the overall movement pattern.

Click the videos below to learn how to perform these exercises…

In conclusion, the often-overlooked motions of hip extension and ankle plantar flexion can play a huge role in improving your running mechanics & running speed. By developing these motions through targeted training and mindful running drills, you can not only improve performance but also safeguard your body against potential injuries.

Upcoming Running Seminar

Are you a Kalamazoo/Portage runner ready to take your training to the next level? If so, join myself and Dr. Anthony Kopp on Saturday, January 13th at 11:30am for a seminar on ‘The 5 Pillars of Running Injury Prevention & Performance.’