Written by Joshua Berg, MS, LAT, ATC, PES
One often overlooked aspect of athletic performance is the gait cycle—the way your body moves when you walk, run, or jump. Everyone is born with the instinct to walk, but it takes about a decade of practice to become efficient at walking on two legs.
What is a Gait Cycle?
The gait cycle is the pattern of movement your body goes through from heel strike to the next heel strike. It’s divided into two phases: the stance phase (when your foot is in contact with the ground) and the swing phase (when your foot is off the ground). During each phase, your joints move in specific patterns to ensure optimal efficiency and power. However, this may not always be the case.
A well-executed gait cycle is the foundation for explosive speed, endurance, and injury prevention. When your body moves as it should, you generate more force, reduce stress on your joints, and improve overall efficiency. Conversely, deviations from the ideal gait can lead to overuse injuries like shin splints, stress fractures, and tendinopathies, as well as acute and traumatic injuries such as ankle sprains, hamstring strains, or ACL tears.
Movement Efficency
If there is one similarity that ties all sports together, it’s the gait cycle. We’ll call it ‘Movement Efficiency’. How does movement efficiency translate to athletic performance? For runners, it’s the difference between a personal record and an injury. For jumpers, it’s the foundation for explosive take-offs. For team sports, it impacts everything from agility to change of direction.
While individual gait patterns are unique and influenced by factors like genetics and past injuries, there's always room for improvement in gait mechanics. Even with inherent limitations, targeted exercises and adjustments can enhance efficiency, power, and reduce injury risk. To optimize your gait, one may focus on exercises that improve strength, flexibility, and balance. If you experience persistent pain or discomfort, it is advisable to seek evaluation from a healthcare professional.
A well-tuned gait cycle is the engine that drives athletic performance. When your body moves efficiently, you generate more power, speed, and endurance. The benefits extend beyond performance. A strong gait cycle is also crucial for injury prevention. When your body moves as it should, the forces that cause wear and tear on your joints are minimized. Common athletic injuries like shin splints, stress fractures, and ACL tears are often linked to imbalances or inefficiencies in the gait cycle.
By understanding how your body moves, you can identify areas for improvement and take steps to optimize your performance. Pay attention to how your body feels, and don’t hesitate to seek professional guidance from an athletic trainer or physical therapist if needed. By investing time and effort into understanding your body in motion, you’re taking a proactive step toward a longer, healthier, and more successful athletic career.
Optimize Your Gait with JAG PT
Take your performance to the next level and prevent injuries by optimizing your gait cycle. Schedule a session with our experts or contact us at JAG Physical Therapy today!