Every step you take follows a predictable sequence. Whether you’re running, walking or simply moving about your day, your body repeats a specific pattern of loading, balance and propulsion known as the gait cycle. At A Plus Physiotherapy in Ascot Vale, we use gait analysis daily to help athletes and active individuals move more efficiently, recover from injuries and return to the activities they love.

What Is the Gait Cycle?

A single gait cycle is the complete sequence of movement that starts when one foot touches the ground and ends when that same foot touches down again. In other words, one gait cycle equals one full stride.

The gait cycle has two main phases. The stance phase is when your foot is on the ground, making up about 60% of the cycle. The swing phase is when your foot moves through the air, covering the other 40%. Each phase is divided into 8 sub-phases.

The 8 Phases of the Gait Cycle

Stance Phase (Phases 1 to 5)

During the stance phase, your body supports your weight, keeps you steady on one leg and prepares to push off for your next step.

Initial Contact (0–2%): This is when your foot first touches the ground, usually with the heel. At this point, your hip is bent, your knee is almost straight and your ankle is in a neutral position.
Loading Response (2–12%): Your body weight shifts onto your leg. The knee bends to absorb shock as your foot rolls flat, a movement called the heel rocker. This phase is important for shock absorption and is one of the first things we check during a running assessment.
Midstance (12–31%): At this stage, you are standing on one leg while your body moves forward over your foot. The ankle rocker helps with this movement and muscles like the gluteus medius work to keep your pelvis level.
Terminal Stance (31–50%): Your heel lifts off the ground and your weight moves onto the front of your foot. Strong calf muscles are important here to keep you moving forward.
Pre-swing (50–62%): This is the transition from stance to swing. Your toes push off the ground to start the next step.

Swing Phase (Phases 6 to 8)

During the swing phase, your foot is off the ground and your leg moves forward to prepare for the next step.

Initial Swing (62–75%): Your foot lifts off the ground. The hip, knee and ankle all bend together to clear the ground and start moving your leg forward.
Mid-swing (75–87%): Your leg continues to move forward and your thigh reaches its highest point. Your body weight shifts over your standing leg to keep you balanced.
Terminal Swing (87–100%): This is the final phase. Your knee straightens and your foot gets ready to touch down again. The hamstring muscles slow your leg down for a smooth landing.

Why Understanding Your Gait Cycle Matters

Injury Prevention

If something goes wrong in any phase of the gait cycle, it can affect the rest of your body. For example, poor shock absorption during the loading response puts extra stress on your knees and lower back. In young athletes, repeated stress can lead to back pain, especially in conditions such as spondylolysis, where the lower spine is under increased pressure. By understanding the gait cycle, we can spot these risks early and help prevent injuries.

Performance

Moving efficiently means you use less energy. For runners, even small improvements in hip movement or foot clearance can lead to better speed and endurance. A professional gait analysis shows exactly where you can improve, so you can train more effectively.

Rehabilitation

After an injury or surgery, your walking pattern is often the first thing to change. Pre- and post-op physiotherapy uses gait retraining to restore normal walking and running patterns, progressively reloading the healing tissues. By knowing which phase is affected, your physiotherapist can focus treatment where it is needed most.

How We Assess the Gait Cycle at A Plus Physiotherapy

At our Ascot Vale clinic, we use video running assessments to record your stride in real time. By reviewing the footage frame by frame, we can spot compensations, imbalances and timing issues that are hard to see otherwise.

Based on what we find, your treatment plan may include manual therapy to restore joint movement, a personalised exercise program to address muscle weakness or sports physiotherapy to help you return to competition. We also offer telehealth consultations for ongoing support between visits.

Gait and Low Back Pain in the Adolescent Athlete

Gait abnormalities are especially relevant for younger athletes. Adolescents going through growth spurts can develop temporary changes in stride length, hip control and lumbar mechanics. When these changes coincide with high training volumes, the risk of low back pain in adolescent athletes increases.

Research in the British Journal of Sports Medicine has shown that early physical therapy for adolescent spondylolysis leads to faster return to sport and lower recurrence rates. A gait assessment can form part of that early identification, catching compensations before they develop into chronic pain.

Frequently Asked Questions

What is the gait cycle in simple terms?

It is the complete sequence of movement from when one foot touches the ground to when that same foot touches down again. The gait cycle has eight phases: shock absorption, weight support and forward progression.

Can gait analysis help with knee or hip pain?

Yes. Knee and hip pain are often related to changes in the gait cycle. We use video analysis to identify issues such as excessive knee bending during the loading response or insufficient hip movement in terminal stance, then create a plan to address the underlying cause.

Do I need to be a runner to benefit from gait analysis?

Not at all. Gait analysis can help anyone who walks, whether you are an athlete, someone who stands all day for work or recovering from surgery.

How long does a gait assessment take?

Most gait assessments at our Ascot Vale clinic take about 30 to 45 minutes. This includes recording your movement and reviewing the results with your physiotherapist.

Move Better, Perform Better

Not sure whether a standard physiotherapy session or a specialised gait analysis is right for you? A professional assessment can help you decide.

Book an appointment today to receive a treatment plan tailored to your body and your goals.