Running Gait Analysis on the North Shore: Fix Niggles, Boost Performance

If you run around Takapuna, Milford, Devonport, or along the Shore’s coastal tracks, you’ll know the drill: one great training block, then a niggle derails your progress. Shins, knees, hips, Achilles, plantar fascia—running injuries love to show up when training loads creep up, sleep dips, or form slips. The good news? Most of these issues are modifiable with the right combination of gait tweaks, strength work, and load planning. That’s where running gait analysis and targeted rehab at PhysioAction on the North Shore come in.

Why runners get hurt (it’s not just “overuse”)

“Overuse” is a catch-all, but useful patterns sit underneath it:

• Load spikes: Mileage or intensity jumps (hello hills or speedwork) that outpace tissue capacity.

• Form inefficiencies: Cadence too low, overstriding, hips dropping, or excessive crossover can all increase joint and tendon stress.

• Strength deficits: Underpowered calves, glutes, and deep core mean tissues above or below take the hit.

• Recovery gaps: Not enough easy running, sleep, or mobility work to absorb training stress.

Each factor is adjustable—once you know which one is yours.

What is running gait analysis?

At PhysioAction, gait analysis is a structured look at your movement strategy while you run. We combine video review with clinical testing to pinpoint where stress concentrates and why. Expect us to look at:

• Cadence & stride length: Too few steps per minute often means overstriding and higher braking forces.

• Foot strike & tibial angle: It’s not about “right or wrong” foot strike, it’s about where the foot lands relative to your centre of mass.

• Hip and knee control: Excessive hip drop or knee valgus can feed knee pain, ITB irritation, or patellofemoral symptoms.

• Trunk & arm carriage: Subtle trunk lean or asymmetrical arm swing can drive compensations lower down.

• Shoe–runner interaction: Your footwear and rotation strategy need to match your mechanics and training load.

You’ll receive clear, visual feedback and practical adjustments you can trial immediately—often small tweaks with big pay-offs.

Evidence snapshot (one external source only): Increasing running cadence slightly (while maintaining pace) can reduce overstride and lower peak loading at the knee and hip—useful for certain overuse presentations. For a plain-English overview of common running injuries and prevention fundamentals, see ACC’s advice for runners.

The PhysioAction process: from analysis to action

1) Assess
We start with your story: training history, recent load changes, surfaces, shoes, and goals (parkrun PB, half-marathon, or just running pain-free). Then we test mobility (ankle, hip), strength (calf complex, glute med/max, trunk), and control (single-leg tasks).

2) Analyse
Treadmill or in-clinic run video lets us break down cadence, foot placement, hip/knee alignment, and trunk patterns. We match these findings to your symptoms—no generic advice.

3) Adjust
We trial one or two gait cues (for example, “quicker steps”, “taller through the trunk”, or “quiet feet”) and re-test. You’ll feel the difference, then see it on video.

4) Strengthen
Gait cues stick best when your tissues can tolerate the new pattern. Your plan typically includes:

• Calf strength and endurance (straight- and bent-knee) for Achilles, plantar fascia, and propulsion.

• Hip abductors/extensors for better pelvic control and reduced knee load.

• Trunk/antirotation work to stabilise the chain at faster paces.

5) Progress smartly
We map a return-to-run or build block with volume, intensity, and terrain parameters. Expect staged intervals, cadence targets, and planned deloads so you improve without re-flaring symptoms.

Common injuries we help North Shore runners solve

• Patellofemoral pain & ITB irritation: Often linked to load spikes, low cadence, or hip control deficits.

• Achilles tendinopathy & calf issues: Typically need progressive calf loading plus cadence/form refinements.

• Plantar fasciitis: Managed with calf/foot strength, footwear strategy, and graded running exposure.

• Hamstring strains: Strength at long muscle lengths and stride mechanics matter here.

• Medial tibial stress (shin splints): Load management, footwear/surface choices, and cadence shifts are key.

Footwear and surface strategy (without overcomplicating it)

• Match shoes to loading: Higher-stack daily trainers for volume, responsive tempo shoes for quality work, and rotate pairs to vary stress.

• Surface variety: Mix in trails or grass for cadence and proprioception—just don’t introduce sharp volume jumps.

• Transition slowly: If you’re changing shoe type or form, phase it in over weeks, not days.

Why North Shore locals choose PhysioAction

• Local and convenient: The Milford clinic (193 Shakespeare Road) offers early and after-work slots; Parnell (inside Boxing Alley, 65 Parnell Rise) runs evening clinics if you commute.

• Runner-centric expertise: We blend hands-on care with data-informed gait coaching and robust strength programming.

• See and feel progress: Side-by-side video comparisons, measurable strength/mobility changes, and PB-oriented planning.

• Personal, sustainable plans: We build what you can stick to—busy parents, shift workers, beginners, and sub-90 half hopefuls alike.

Ready to run better - consistently?

Whether you’re targeting your first 5k, shaving minutes off a half, or simply want pain-free laps along Takapuna Beach, running gait analysis at PhysioAction gives you the clarity and plan to get there. Book at Milford for North Shore convenience or Parnell for evening access, and let’s turn those niggles into new personal bests.