With this excessive drop greater stress is caused all step rate is 180 or higher. If yours is lower than that the way down the leg that has the weight on it. The and you have PFPS it might be worth a try to change key to avoiding this is doing strengthening to these your cadence. The participants in this study averaged hip muscles. I’ve written before that a common way to 165.93 steps per minute at the start of the study and do this is lying on the side opposite of the hurt knee. were able to increase their rate to 181.04 and maintain Perform a straight leg raise with an ankle weight on it 3 months later. On a scale of 0 to 10 they rated their the upper leg. pain on average as 6.2 at the start of the study and A recent study from the American Journal of only a 0.3 three months later. These are significant, Sports Medicine found another way to improve but the sample size is really very small. More studies pain complaints in runners with PFPS. The authors should be done to confirm these findings. found that increasing the step rate or cadence not I hope you realize by now that you don’t have to only improved running kinematics but significantly stop running if you have this type of knee pain. There improved pain and function in runners with PFPS. are plenty of things you can do as I suggested above. They looked at 12 runners with faulty mechanics and It may only take one or two of these changes to reduce complaints of knee pain. They were brought in for your pain, but what if you did all of them? You might one session of training to increase their cadence by have a good chance of running either with less pain or 10%. The participants then were asked to work on maybe even pain free! ❑ this increased cadence for the following four weeks. They used a metronome application on their Auto Home Life Business Motorcycle smart phones. How do you know if this might work for you? First, find out what your step rate is. Step rate is defined as the number of steps per minute that your feet contact the ground. You can easily estimate this by counting only the number of steps you take with one foot for 30 seconds and multiply that by 4. Example: you land with your right foot 40 times within a 30 second span. Multiply that 40 by 4 to come up with 160 steps per minute. It has been often mentioned that a good
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