Please evaluate my biomechanics in relation to my injuries. (videos attached)

That's a fine pair of boxers, RB

Vienna TT? I'd recognize those legs anywhere.

great view of the man-snake at 2:37 in the first vid

Updated Videos:

Right Lateral View:

http://youtu.be/P1cGtR7CsTw

(6:00/mi, 7:30/mi starting at 3:18)

Anterior View Starting from Walk:

http://youtu.be/fBUk6qV_3G0

Anterior View Immediate Start:

http://youtu.be/SwHg8tummjc

(6:00/mi, 7:30/mi starting at 3:01)

These were all recorded after a 50' run, hill sprints, active isolated rope stretching, and some pedestal strength exercises (Myrtl). I'm wearing Altra Torrins.

As I was running today, I was conscious about the cross-over gait mechanics suggested on this thread.

While running I realized:

*My knees brush each other on almost every swing.

*My feet frequently brush my calves. My right foot brushes my left calf more than the opposite case.

*I almost always end a run with a mud mark just below the crest of my left leg's medial gastrocnemious.

In the new videos I recorded I noticed something weird about my right arm swing.

get used to it.. wrote:

In all reality, seeing this little glimpse tells us nothing. You presumably don't always run on a treadmill and not always at the same speed.

That said, from what the videos do show, your right forefoot hyperpronates putting a lot of stress on your posterior tibialis and achilles. Your knee lift doesn't seem high enough, likely an issue with your anterior shin problems, and you are overstriding. Increase your cadence and get your knees higher. Personally I didn't see the cross over gait after you got going.

The videos I just uploaded feature 6:00/mi pace and 7:30/mi pace. My typical training pace on the ground is currently 6:50-7:00. I have been told to increase my cadence before to be more efficient and suppress over striding, as well as to prevent hamstring over loading. When I first addressed the cadence issue it seemed to simply be a matter of training the central nervous system. Though as of now, after my injury lay off from running, I have reverted back to my slow stride and I'm trying to fix it again. But I wonder how much my hypermobilty exacerbates my over striding issue.

As for the hyperpronation issue, do you have an suggestions? My intuition suggests arch development exercises, as well as the typical shin split protocol of heel walks.

Though, I do feel that the hyperpronation is a product of the deeper issue.

Yes unfortunately it's all becoming clear now. After watching those videos I am very sure that you'll never be able to do a burrito mile in less than 8min with form like that.

You are overpronating like crazy. Those are neutral shoes. If you wore even mildly posted shoes, your achilles would not be torqued so much. Neither would your si joint and most other stuff you mentioned. Stop running in altras. Even Rupp trains in stability shoes for precisely these issues. If he ran in the Pegasus, he would be complaining of the same "overuse" injuries. Stop living in a barefoot/minimalist fantasy world and go get yourself real shoes. Your issues have nothing to do with your form. They are genetic. You can listen to the form fixers, or go spend $60 on clearance stability shoes from runningwarehouse and be done with it in less than 2 weeks. You are welcome.

Achilles Tendinitis Miler wrote:

Xander Tek wrote:

Alternatively, if there are no problems with your left leg, maybe you ought to run with your right shoe untied as well?

Both shoes were fastened equally. Effects of the flailing portion of lace are negligible. :)

I'll be honest. I couldn't take my eyes off of that lace.

gulpgulp wrote:

You are overpronating like crazy. Those are neutral shoes. If you wore even mildly posted shoes, your achilles would not be torqued so much. Neither would your si joint and most other stuff you mentioned. Stop running in altras. Even Rupp trains in stability shoes for precisely these issues. If he ran in the Pegasus, he would be complaining of the same "overuse" injuries. Stop living in a barefoot/minimalist fantasy world and go get yourself real shoes. Your issues have nothing to do with your form. They are genetic. You can listen to the form fixers, or go spend $60 on clearance stability shoes from runningwarehouse and be done with it in less than 2 weeks. You are welcome.

I am not living in a barefoot/minimalist fantasy world. The most success I had in my running career was in HS while wearing NB Minumus, I am simply just going back to the regime that worked in the past for me. I Provisions during my senior year of HS, then Brooks ghost summer before college XC, then Asics gel lyte during XC, then Asics Electro for track and summer prep for sophomore year XC (which is when I got the femur fracture.

Though I am beginning to think that a support shoe would probably help. Though I really do believe that I could make a the correction through some sort of exercise regiment.

Achilles Tendinitis Miler wrote:

*I almost always end a run with a mud mark just below the crest of my left leg's medial gastrocnemious.

Have you considered that you may be absorbing some of this mud through your skin and chemicals in the ground are causing inadvertent muscle contractions or limited ranges of motion? This may be more deadly than you realize.

The way I see it, you're lumbering on that treadmill like some kind of ethnic bear. Maybe you should consider warming up 800m first? Not sure if you've ever tried anything like that before.

Crazedseepies wrote:

I'll be honest. I couldn't take my eyes off of that lace.

I'll be more honest, I couldn't take my eyes off of that face ;) ;) ;)

If you haven't watched all 3 parts of the crossover video, watch it now. A crossover gait will always go hand in hand with hyper-pronation. The videos explain everything from identification, mechanics, cause and effect, mental cues, correctional drills and exercises. There is more information in that than will ever be posted here.

Don't overthink every aspect like you will be liable to do from reading all these replies. Pay attention to the mechanisms involved in causing a crossover gait and you will learn about your biomechanical flaws in other areas.

Achilles Tendinitis Miler wrote:

I admit that I have neglected my core as of recently, I've been working on abs infrequently this semester. I'm starting back up in the Myrtl routine

Stop typing

Stop over analyzing.

Stop procrastinating

Step away from the computer

Start working on your frickin' core!

Hips, glutes, hips, glutes, abs, hips, glutes, abs!

And get a coach.

What is to be said about the right arm swing though?

Biomechanics Critic wrote:

What is to be said about the right arm swing though?

It's a balance issue related to hip instability. It's linked to the hip drop that is causing the crossover pattern. When his hip and femur are dropping out of alignment in the swing phase, his shoulder alignment has to compensate to keep him upright which causes a flare out in his arm carriage. It's exactly like when you are about to fall over, you put an arm out to act as a counterbalance.

Pause the anterior immediate video when his left leg is in mid-stance to see the effect of an underactive left glute medius. Look at his shoulder alignment and how unbalanced he looks. He isn't engaging his left glute med and opposite abdominals to pull his body into alignment.

Blitzplay wrote:

Biomechanics Critic wrote:

What is to be said about the right arm swing though?

It's a balance issue related to hip instability. It's linked to the hip drop that is causing the crossover pattern. When his hip and femur are dropping out of alignment in the swing phase, his shoulder alignment has to compensate to keep him upright which causes a flare out in his arm carriage. It's exactly like when you are about to fall over, you put an arm out to act as a counterbalance.

Pause the anterior immediate video when his left leg is in mid-stance to see the effect of an underactive left glute medius. Look at his shoulder alignment and how unbalanced he looks. He isn't engaging his left glute med and opposite abdominals to pull his body into alignment.

I'm not seeing how the right arm hooking swinging motion is caused while the left leg is supporting in stance. The right arm does the hooking swing when his right leg is supporting in stance and his left leg is swinging through.

Try rythmic breathing!

When you run and you breath in a 2:2 pattern, i.e. you take two breaths in and two breaths out for every four steps to take. On the last exhalation your same foot always hits the ground before you inhale. During your exhalation your core is at its weakes point and this is a sure way to injury. I'm not an expert on this, so instead of reading my poor explanation, read this:

http://www.runnersworld.com/running-tips/running-air-breathing-technique

Blitzplay wrote:

Here's a good video on the crossover gait, this is part 1 of 3. Watch all 3 parts.

http://www.youtube.com/watch?v=LG-xLi2m5Rc

That's how Gebreselassie runs. Now only if some kind soul woulda fixed his crossover gait, just think what he coulda done?