Upper back (Thoracic spine)
Feeling like the shoulders are hunched or the upper body twists as a stiff block rather than counter-rotating.
An evaluation looks at Thoracic rotational symmetry and arm swing coordination.
Interactive · educational
See what the stride cycle asks of your body.
Step through the four phases of the gait cycle in 3D, note where your own stride feels stiff or restricted, and generate a reflection to discuss with Dr. Bob.
Educational only. This is not a diagnosis, not a stride lesson, and not a claim about how you will play.
Not a diagnosis
This tool does not diagnose conditions or prescribe training plans. It explores stride mechanics.
Not running coaching
Pacing and mileage plans belong to your running coach. Dr. Bob assesses the physical joints producing that stride.
Private & in-browser
Your answers stay in your browser. You can copy the reflection for your own reference.
The model
Four positions, five areas of the body.
A three-mile run or walk repeats thousands of strides per leg. Stride mechanics rely on hip extension behind you, single-leg stability in mid-stance, ankle mobility at push-off, and subtle counter-rotation of the upper spine. This model shows how those demands connect.
Initial contact
The forward foot makes contact beneath the center of mass with a softly flexed knee, absorbing ground reaction forces while the opposite arm swings forward.
Asks for controlled ankle dorsiflexion, knee flexion shock absorption, and an upright trunk.
Mid-stance
Full body weight is supported over a single foot while the pelvis stays level and the trailing leg prepares to swing through.
Asks for single-leg balance, hip abductor stability, and neutral pelvic alignment.
Toe-off
The trailing leg reaches full hip extension behind the pelvis, propelling the body forward off the ball of the foot.
Asks for true hip extension without lumbar hyperextension, big toe mobility, and Achilles elasticity.
Swing phase
The lead knee drives forward and upward while the torso counter-rotates and the shoulders remain relaxed.
Asks for hip flexion range, thoracic spine counter-rotation, and relaxed shoulder carriage.
Where does your stride or recovery feel restricted?
Mark any area on the 3D model or choose from the list.
A few questions about how it feels.
Four quick questions. There are no right answers and nothing is scored.
Your reflection
Nothing marked yet.
Nothing marked yet. Choose an area on the 3D model or answer a question above to generate your reflection.
Without JavaScript this summary is not assembled, but everything it would say is on this page already: each area above explains what it does during a stride, and what an in-person evaluation looks at.
Educational tool only. This reflection is not a medical diagnosis, not a screening result, and not training prescription. Processed entirely in your browser.
In person
What an evaluation actually looks at.
Nothing on this page is a finding. These are the things Dr. Bob measures and observes during an individual appointment.
Shoulders & arm carriage
Shoulders creeping up toward the ears as fatigue sets in, or neck tightness after miles.
An evaluation looks at Shoulder girdle mobility, scapular resting posture, and upper trapezius tension.
Hips & pelvis
Feeling like your stride cannot open up behind you, or hip flexor tightness after prolonged sitting.
An evaluation looks at Hip extension range, hip abductor endurance, and pelvic levelness in single-leg stance.
Lower back (Lumbar spine)
Aching in the lower back during the latter half of a run or walk, or stiffness when standing upright.
An evaluation looks at Lumbar lordosis under load, core stability, and whether hip stiffness is forcing the lower back to extend.
Balance & feet
Calf tightness, Achilles stiffness on morning runs, or feeling steadier on one leg than the other.
An evaluation looks at Ankle dorsiflexion, subtalar joint mobility, big toe extension, and single-leg balance.
Questions people ask
Straight answers.
Will this make me faster?
No. Speed comes from structured training. A movement evaluation evaluates joint range and movement quality so you can run without compensation.
Is walking really worth analyzing this way?
Yes. Walking is the most repeated movement in daily life. Hip extension and ankle mechanics are just as vital for walkers as they are for marathoners.
What happens during a running and walking evaluation?
Dr. Bob tests hip extension range, ankle dorsiflexion, single-leg balance, and spinal motion, explaining all findings clearly.
Running & Walking
Bring your stride observations to an evaluation.
A movement evaluation looks at joint mobility, hip extension range, and single-leg balance to help you keep moving comfortably.