Increase Running Step-Rate 10%
Excessive frontal-plane hip and pelvis movement have been frequently observed in runners with patellofemoral joint pain (PFJP). .
Gait retaining interventions have been shown to be beneficial in runners with PFJP.
Bramah et al. (2019) investigated whether a 10% increase in the running step rate influences frontal-plane kinematics of the hip and pelvis as well as clinical outcomes in runners with PFJP.
Runners with PFJP underwent 3D gait analysis to confirm the presence of aberrant frontal-plane hip and/or pelvis kinematics at baseline. .
12 participants were eligible and invited to undergo the gait retraining intervention. .
Running kinematics along with clinical outcomes of pain and functional outcomes were recorded at:
4 weeks after
3 months after
Gait retraining consisted of a single session where step rate was increased by 10% using an audible metronome. .
Participants were asked to continue their normal running while self-monitoring their step rate using GPS smartwatch and audible metronome.
Significant improvements in running kinematics and clinical outcomes were observed at 4-week and 3-month follow-up. .
Significant reductions were observed in:
Peak contralateral pelvic drop
Significant increases were found in:
Self-reported weekly running volume
Longest run pain-free
Significant Improvements were found in:
Worst pain in the past week.
Lower Extremity Functional Scale.
A 10% increase in step rate resulted in significant improvements in running kinematics, pain, and function in runners with PFJP. .
These improvements were maintained at 3-month follow-up. .
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Bramah, C., et al. 2019. A 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. AJSM. 2019 October 28, : 363546519879693