1. Cadence Manipulation

2. Bio Current: Running background: - Started competing at age 12
Physical Therapist at Twin Cities Orthopedics (Edina)
Injury consultations at Gear West (Long Lake)
Running background:
- Started competing at age 12
- Ran for Hopkins High School and University of Vermont
Briefly coached:
- Running and Nordic skiing at South Burlington High
School and University of Vermont

3. I am injury prone!!! Osgood Schatters, shin splints,
Achilles tendonitis,
plantar fasciitis,
metatarsalgia, sesamoiditis,
hip flexor strain, hamstring
strain, calf strain, sciatica,
sprained ankles

4. What is cadence manipulation
“Coaching” the runner to change their step rate to a desired frequency
In most cases the frequency ends up being somewhere between steps/minute
“magic” number is 180

5. What does it do?

6. What does it not do?
Work magic…the research behind it looks good, but in reality it is not a cure-all

7. Does it work? (Some increasing evidence says it does)
“Influence of Stride Frequency and Length on Running Mechanics: A Systematic Review.” Amy Schubert PT, DPT, Jenny Kempf, MPT, CSCS and Bryan Heiderscheit PT, PHD
- Reviewed 10 studies and concluded that “an increased stride rate (reduced stride length) appears to reduce the magnitude of several key biomechanical factors associated
with running injuries.”

8. Does it work?
“Increasing Running Step Rate Reduces Patellofemoral Joint Forces” Lenhart, Rachel L.; Thelen, Darryl G.; Wille, Christa M.; Chumanov, Elizabeth S.; Heiderscheit, Bryan C.
- Conclusion: Increasing step rate is an effective strategy to reduce patellofemoral joint forces and could be effective in modulating biomechanical factors that can
contribute to patellofemoral pain.

9. Does it work? So far all studies have been biomechanical in nature
There have not been any studies that directly relate cadence to injuries

10. University of Florida running analysis lab

12. How do you do it?
Download a metronome app on your phone or mobile device (it’s free and easy!)

13. How do you do it?
While the runner is on the treadmill, “tap” on the metronome every time the runner’s foot makes contact with the ground. This will give you the runner’s cadence.
Take that number and add 10% (Per the above systematic review, this was the minimum change in step frequency required to observe a biomechanical change)
Now play your metronome at the new, increased cadence.
Instruct the runner to make contact with the ground every time he/she hears the sound from the metronome
At the same time, instruct the runner to “run soft and quietly”

14. How do you do it?
Alternatively, you can do it the “old-fashioned” way…
Using a watch, have your runners count how many steps they take in a minute
Add 10% to this number
Have them run at one minute intervals (rolling start) until they are able to consistently match the new cadence

15. Who does this work best with?
Younger, inexperienced runners
Over-striders
“Bouncy” runners
Frequently injured runners

16. Can you spot the problem?

17. Can you spot the problem?

18. Can you spot the problem?

19. Video Demonstration https://www.youtube.com/watch?v=ClQjKJ-Y90s
Or search: running cadence Garmin

20. Example: Jack complains to you about having knee pain
By using your new metronome app, you observe that he runs at a cadence of 160 steps per minute
You get out your calculator and multiply 160 by 0.10 (10%), which equals 16.
You add 16 to 160, which equals This is his new cadence goal.
You set your metronome app to “beep” at 176 beeps per minute.
You tell Jack to match his foot strikes with the “beep”
Wala! The following week says he thinks he feels less knee pain!

21. Contact me! Twin Cities Orthopedics (Edina)
Direct phone:
Gear West (Long Lake)
Injury consultations Tuesdays 5:00-6:00pm
Call to make an appointment:

22. QUESTIONS???