“Running propulsion comes from the ground up — why ankle & foot mechanics matter for pain-free gait and posture
New research shows that the majority of forward drive and support in human running/gait comes from your calves, ankles and knees — not from weak glutes or “core strength.” That means if your feet, ankles or lower-leg mechanics are dysfunctional, your posture, gait, and even spine health could be compromised.
Key Findings:
Quadriceps + plantarflexors are key to body-mass propulsion and support during gait/running. PMC
Foot/ankle mechanics transmit forces up the kinetic chain — misalignment or dysfunction here can propagate up (knee → hip → spine), influencing posture, gait symmetry, and risk of pain/injury.
Training or rehab based only on hip/glute strengthening misses this ground-level source, often leading to incomplete or temporary results.
What this means for you:
Addressing foot, ankle and lower-leg mechanics can improve gait efficiency, reduce joint load, and prevent injuries or chronic pain.
A whole-body, integrated approach — starting “from the ground up” — is usually more effective than isolated joint or muscle focus.
Whether you’re rehabbing chronic pain or building a long-term posture/gait foundation, correcting lower-leg mechanics gives more sustainable results.
If you’ve got chronic pain, gait issues, or recurring injuries — and want a root-cause based, evidence-backed rehab or training plan — book a full posture & gait assessment (in person or online) so we can check lower-leg mechanics AND full-body alignment together.
Research link / citation:
Muscle contributions to propulsion and support during running — Hamner SR, Seth A & Delp SL (2010). Journal of Biomechanics. PMC2973845.