Gait Cycle

Gait Cycle

Now that we have examined the foot's structure, let’s examine two fundamental forms of human locomotion – Walking and Running. These two movements are characterized by a distinctive series of positions that our legs and feet assume throughout either activity, otherwise known as the Gait Cycle.

By understanding the Gait Cycle, we can move more efficiently, maximize athletic performance, reduce risk of injury, and generally enhance overall functional ability.

Walking Gait Cycle Phases

There are two phases to the Walking Gait Cycle. The first is the Stance Phase. This occurs for about 60% of the cycle when the foot is in contact with the ground. The second is the Swing Phase, which occurs when the foot is not in contact with the ground, for the other 40% of the cycle. (Rose, Martorana 2023)

Stance Phase

Of the two phases, Stance deserves more concentration, since it is when the foot is in contact with the ground and must assume a variety of positions. It is also in the Stance phase that biomechanics (good or bad) have their most effect on the foot.

The foot goes through 3 basic positions while in this phase: Pronated, Neutral, and Supinated (see the previous section.)

Pronation of the foot is characterized by a flattening arch, an outward tilt to the heel, and an outward angle of the forefoot in relation to the hindfoot. A Pronated foot is loose and unlocked. An unlocked and malleable foot is ideal when it first comes in contact with the ground and must conform to any irregularities in terrain.

A Neutral foot position has its joints aligned. Its heel has no tilt and is in line with the leg. The muscles in the foot are at their most efficient resting length.

Supination in the foot allows its locked joints and contracted rigid muscles to propel the body forward. The arch is raised, the heel is tilting inward, and the forefoot is pointed inward relative to the hindfoot.

The Base of Stance is the distance between the heel of each foot, which is about 6 to 8 inches when standing still. The Base of Gait is measured the same way, but the distance between the heels narrows to 2 inches while walking. While we walk, the center of mass of the body must shift closer to our midline to keep us from falling over. While running, only one foot is in contact with the ground at a time, bringing the center of mass even closer to the midline and decreasing the Base of Gait to zero.

The Stance Phase is divided into 5 stages: Heel Contact, Forefoot Contact, Mid-Stance, Heel Off, and Toe Off.

Heel Contact (Initial Contact)

When the swing phase ends the heel comes into contact with the ground. The leg and knee are extended, and the ankle is dorsiflexed (toe up). When the heel contacts the ground, the hip and knee temporarily bend to absorb the shock.

Forefoot Contact (Foot Flat, or Loading Response)

During forefoot contact the foot becomes pronated (ankle in). It loosens and unlocks to further absorb shock. The opposite hip draws forward, externally rotating the stance phase foot.

Mid-Stance

Mid-stance signifies a neutral foot position. In this position, all joints from the hip to the toes support the body. They are now at their resting length and ready to begin the process of propelling the body forward.

Heel Off

In this stage, the ankle is in dorsiflexion (toes up), the knee is straight, and the subtalar joint (in the hindfoot) is supinated (locked). The arch is made more rigid by dorsiflexion, preparing the foot for toe-off.

Toe Off

Finally, calf muscles and toe flexors contract to push the foot and toes downward and propel the body forward.

Weight distribution during the Stance Phase shifts from the outside of the heel, along the outside of the foot, to even distribution across the sole, and finally to the toes.

At this point, the foot leaves the ground and enters the Swing Phase.

Initial Swing

The leg shortens to allow foot clearance as the swing begins.

Mid-Swing

The leg accelerates to help propel the body forward.

Terminal Swing

The leg decelerates and the foot dorsiflexes to allow heel contact and the beginning of the Stance Phase.

Running Gait

Notice that the walking gait begins and ends with both feet in contact with the ground and supporting our weight (Double Limb Support). In the in-between points of the walking gait, only one foot is in contact with the ground (Single Limb Support).

In the Running Gait, the double limb support phases of the walking gait are traded for a Float (No Limb Support.) (Lohman 2011) As speed increases, float time lengthens.

Running also requires us to land farther forward on the foot. As speed increases, a mid-foot strike becomes a fore-foot strike. (Maffetone, 2012