How custom orthotics for young athletes help them avoid injuries and hit their stride

Factors affecting running gait in children and teens

RUNNING IS A FUNDAMENTAL component of many sports and physical activities, and understanding the factors that influence running gait in young athletes is crucial for optimizing performance, preventing injuries and promoting long-term athletic development.  

There are four key factors that young athletes, their coaches, their parents and health care professionals should consider to enhance running mechanics and overall athletic performance: 

1. Biomechanical factors

Biomechanical factors play a significant role in determining running gait in young athletes. Ground reaction forces and muscle activation patterns are some of the key variables that impact gait mechanics.  

Various studies have highlighted the importance of stride length, foot strike pattern and joint angles. For instance, shorter stride length has been associated with increased energy expenditure and decreased running efficiency, while longer strides may increase the risk of over-striding and subsequent injury.  

Furthermore, foot strike pattern — whether the athlete predominantly lands on their heel, mid foot or forefoot — can influence shock absorption, lower limb alignment and overall running mechanics. Joint angles, including the knee and hip angles, also impact running gait and should be properly aligned to ensure optimal performance and minimize injury risk.  

2. Muscular strength and imbalances

Muscular strength and imbalances significantly affect running gait in young athletes. Proper muscle balance between the quadriceps, hamstrings and hip abductors is crucial for maintaining a stable pelvis, controlling stride length and preventing compensatory movements.  

Weakness and imbalance in these muscle groups can lead to altered running mechanics, such as increased knee valgus, reduced stride length or excessive trunk rotation. Regular strength training, focusing on both primary and supporting muscle groups, can help address these imbalances and improve overall running gait in young athletes.  

Age-related factors significantly influence running gait patterns in young athletes as well. As children grow and develop, their musculoskeletal system undergoes various changes, including bone growth, muscle development and improved neuromuscular control. These factors can affect running gait characteristics, such as step length, stride frequency and joint motion.  

3. Foot structure and function

The structure and function of the foot has a substantial impact on running gait in young athletes. Foot biomechanics, including arch height, pronation and supination are vital considerations when evaluating the young athlete.  

Foot arches that are too high (cavus) or too flat (pes planus) can contribute to abnormal foot mechanics, leading to overpronation or oversupination during running. These deviations can disrupt the normal shock absorption mechanism and increase the risk of lower extremity injuries. Custom orthotics that support all three arches of the foot can help correct these abnormalities and improve running gait in young athletes.  

The foot is the keystone of the body’s foundation. Pronation in varying degrees is a common finding among young athletes. Digital foot scanning uses advanced technology that provides a simple but detailed visual, allowing the athlete to see and understand the vital link between the foot and its impact on the ankles, knees, hips and spine. A custom three-arch foot orthotic can be the vital link to supporting the natural architecture of the foot, which in turn can help prevent many common lower extremity and mechanical issues involving the spine.  

4. Training volume and intensity

The training volume and intensity young athletes undertake can have a profound impact on their running gait. Excessive training loads, inadequate recovery, and rapid increases in training intensity or volume can lead to fatigue, altered running mechanics and increased injury risk.  

Research shows the importance of gradual progression in training to allow the body to adapt and prevent overuse injuries. Coaches and athletes should prioritize a balanced training program that incorporates appropriate rest and recovery periods to optimize running gait and reduce the risk of injury.  

Avoid injuries, increase results

Running gait in young athletes is influenced by a multitude of factors, including biomechanics, muscular strength and imbalances, foot structure and function, and training volume and intensity.  

Besides improving efficiency, proper gait reduces the risk of injury by eliminating over-stress to joints, bones and muscles. By understanding these factors and their impact on running mechanics, health care providers, coaches, parents and athletes can take proactive steps to improve performance and reduce the risk of injuries.  

It is crucial to consider scientific evidence and expert recommendations when designing training programs and selecting appropriate footwear and custom orthotics. Custom orthotics should be considered when evaluating foot function and gait. However, not all orthotics are the same. Flexible custom orthotics that support all three arches of the foot are paramount when it comes to supporting the natural architecture of the foot. These three arches form the foot’s plantar vault, a dome-shaped structure designed to allow the foot to absorb and disperse energy when the foot impacts the ground. State-of-the-art laser weight-bearing scanning technology provides the clinician with data and 3D graphics of the athlete’s feet.  

This information not only provides datapoints for construction of the physical orthotic, but also provides the clinician with valuable tools to educate the athlete on simple lower extremity biomechanics and their influence on the kinetic chain. Consideration of the four factors described above and identifying and addressing technical issues within the feet will help provide the young athlete with the tools and environment necessary to reach their maximum running potential.

KURT JUERGENS, DC, CCSP, attended Brigham Young University and graduated from Texas Chiropractic College. He is the owner of Juergens Chiropractic & Sports Rehab Center in Houston, Texas, where he continues to treat high school and professional athletes in all fields from around the world. He has been a member of the sports medicine team for the United States Olympic Track and Field Trials, the NCAA Track & Field Championships, and the ATP’s Tennis Masters Cup and the U.S. Clay Court Championships. As a member of Foot Levelers Speakers Bureau he travels the country speaking on chiropractic topics with a focus on sports medicine. See upcoming continuing education seminars with Juergens and other Foot Levelers Speakers at footlevelers.com/continuing-education-seminars.