The alignment from the ankle, knee, hip, shoulder and ear is known as the kinetic chain. Correcting the kinetic chain is essential for maximum efficiency, power, and injury prevention.

These three items are important for all types of runners: efficiency decreases wasted movement, power is the work or movement accomplished over a given period of time, and injury prevention enables the runner to continue running.

There are two crucial factors that must be changed to correct these problems: hyper- and hypo-active muscles and neuromuscular system patterns. These two factors affect running times and injuries associated with running.

Hyper- and hypo-active muscles

Hyper-active muscles occur when the nervous system sends a signal to a muscle more often than it should. This results in what are often termed “tight muscles.” These pull the body out of correct kinetic chain alignment.

In contrast, hypo-active muscles occur when the nervous system sends a signal to a muscle less often than it should. This muscle is often difficult to contract or control. A hypo-active muscle is the reason the antagonist muscle is allowed to be “tight” or hyper-active.

The nervous system should send a signal to a muscle when that muscle is part of the optimal muscle combination that will best perform the desired movement.

Neuromuscular system patterns

These muscles need to learn to fire the correct muscle combination in movements. This is key for the body to stay in proper alignment through a movement. The motor units must learn to fire in the correct combination for a particular movement. Different movements elicit a different optimal muscle combination. There are many movement patterns necessary for sports performance.

There is little variety in movement patterns while running, but the ability to have the correct muscles fire in many movement patterns will demonstrate correct balance in muscles and correct neuromuscular system patterns.

Why this is important

These two factors, hyper- and hypo-active muscles and neuromuscular system patterns, will directly affect stride length and stride frequency, thus affecting power. Neither will be optimal if the body cannot be in the kinetic chain while in anatomical position or in various movement patterns. Optimal muscle combination firings in the entire body will increase stride length and stride frequency. If there are problems or imbalances in the kinetic chain above the pelvis discomfort or pain will occur in the upper body. Common examples of this occur in the lower back and shoulder.

Efficiency in running is also affected by kinetic chain problems. Hyper- and hypo-active muscles can put too much force downward or laterally. Your muscles, now, are using energy by generating force in a direction that you don’t want to go. It is important to have all the force possible pushing straight back. There is little efficiency lost in a single stride, but in short and long distances fractions of seconds are important.

Not only is efficiency decreased, but chance for injury is increased from kinetic chain problems. The separate terms in “kinetic chain” reflect that movement in one area affects another area. Joints, ligaments, and tendons are made to absorb force when applied through the kinetic chain. “Overuse” injury, connective tissue tear, and general pain are all often rooted in these imbalances.

How to do this

The specifics of how to do this is far beyond the scope of this article. It is a combination of two main things. Chiropractic care is the first because this involves spinal manipulation to put the body in the correct kinetic chain. The next is personal training by someone with a deep understanding of the kinetic chain and the factors that affect it. This will strengthen the muscles and teach them to fire the optimal muscle combination in many movement patterns to keep a properly aligned body in the kinetic chain.

Correcting the kinetic chain by addressing hyper- and hypo-active muscles and practicing correct neuromuscular system patterns is vital for forces in the body to be produced and absorbed efficiently and safely. The use of this knowledge in running is a component to increasing speed along with technique, cardiovascular endurance, strength endurance, and power.

About the Author

Nick Rainey is a strength and conditioning specialist (CSCS) who has worked with amateur and professional athletes as a trainer. He also enjoys coaching at the local junior high school. Nick graduated from Brigham Young University with a BS in Exercise Science and a Nutrition minor and is currently working on Physical Therapy Doctor at Rocky Mountain University of Health Professions. Nick published the The 6 Week Workout Program, a book for novices to use at a gym. He also connects people to RUF Qualified Personal Trainers wherever they live via his website, RUFsite.com. 

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