Trainer's Corner Week 5, Part IIId: Midstance

Midstance (Phase 2): This phase is all about absorbing energy. The Midstance not only absorbs energy but it also takes the kinetic energy of your locomotion and uses it to power propulsion during your Gait Cycle.

1. The major means of your body absorbing the forces of impact is pronation. Normal pronation helps absorb the shock of Impact, transferring pressure from the outer heel to the inner toe section of the foot. The higher the impact, the more your body compensates with more pronation. The less impact, the less pronation. You can see evidence of this when you run barefoot on grass and barefoot on the sidewalk. But whatever the case, PRONATION IS A NORMAL PHENOMENON. All in all, the stresses applied to the structures of the foot and the lower leg as a result of motion is great indeed. You need good running shoes!

2. Foot structure.

a. high arched feet are the least flexible as opposed to low arched feet. It absorbs ground reaction forces poorly. Well-cushioned shoe with an emphasis on forefoot is highly recommended for runners with high-arched feet. Orthotics can correct many of the foot issues to assist with shock absorption and efficient motion.

b. low-arched feet can have excessive pronation. The standard solution for the shoe shopper is motion-control shoes. Excessive pronation can lead to the following problems:

1) plantar fasciitis

2) achilles tendonitis

3) shin splints

4) tibial compartment syndrome

5) stress fractures

6) chondromalacia

3. The support leg carries the full weight of the body. Muscles engaged during this phase are your medial gluteal muscles, low back, and the abdominal muscles. Weaknesses in these muscles will lead to excessive pelvic motion and strain in the joints of the hip.