Run with incorrect posture and you will run no more

Run with incorrect posture and you will run no more

According to “Runners World” last year there were more than 54 million Americans who ran at least once, and more than 29 million people who ran for more than 50 days during the year.   U.S. running participation has grown more than 70% in the last decade.   We often view running only from the health benefits that can be attributed, but may not look as closely to the consequences of running with incorrect posture. From the epidemiological studies it can be concluded that running injuries lead to a reduction of training or training cessation in about 90% of all injuries, about 45% of all injuries lead to medical consultation or medical treatment. In 75% of these, running injuries are due to constant repetition with incorrect positioning or posture.

Your misaligned pelvis is causing your injuries.

During running the body is transferring balance from one leg to the other in a repetitive frequency. We often take this for granted that we can do this without focusing closely on the process. As we transfer our weight from one leg to the other the muscles of the body are contracting or relaxing to allow this motion. For faster motion the process must contract and relax faster with greater forces. When the body develops postural distortion patterns the ability for the muscles to function correctly are limited. The pelvis establishes connections for many of the muscles of the legs. When the position of the pelvis is unbalanced or aligned improperly these muscles must compensate for these changes; causing some muscles to be over worked such as those of the hamstrings, and other muscles under utilized such as the quadriceps, (which aid in stabilization of the knee). Increase in tension of the hamstrings due to incorrect posture of the pelvis causes strain on the hamstring resulting in an increase of muscle strains and tears, while decreased facilitation of the quadriceps cause instability of the knee leading to torn ACL’s, or even patellar tendonitis.

Bad posture increases injuries

Another common mishap from postural distortion patterns of the pelvis is a decrease in stability of the whole kinetic chain, which affects foot and ankle function. Instability of the ankle results in rolled/sprained ankles and increase of stress on the feet resulting in plantar fasciitis, which is one of the most common reasons preventing runners from training.

In many cases this pelvic postural distortion pattern has developed over time from incorrect posture during running, but can also be contributed to past traumas or even over training.   If there is not proper core stability while training, the pelvis moves in the easiest possible pattern, which may be an incorrect pattern. These muscular imbalances lead to tight muscles that distort or misalign the pelvis. Furthermore sitting for long periods of time with incorrect posture causes postural distortion patterns of the spine and pelvis, and decreasing core utilization, which increase the likely hood of this problem

Check your leg length

An easy way to check if you are suffering from a postural distortion pattern of the pelvis is to check your leg length. Remove your shoes, lay face down on a flat surface, and have someone look at your feet.   If one foot is shorter/longer than the other it means you most likely have this postural distortion. Unfortunately people are often told that their difference in leg length is anatomical. This is untrue. This happens very rarely. A majority of these are directly related to a pelvic misalignment. To know for certain if you have or are developing this issue, get a specific and detailed analysis of your posture from the American Posture Institute with their Posture Diagnosis Online at www.AmericanPostureInstitute.com.

4 Tips to improve your running

• Become aware of your posture
  1. While running focus on maintaining good posture. Use both sides of the body equally and correctly. When seated use a posture reminder to give you a visual reminder to maintain good posture
• Use your core
  1. When running keep your core activated. The same is true while seated, try to limit the amount of time you sit, and do not use the back of the chair for support. Sit straight up activating your core.
• Stretch the tight muscles
  1. The Psoas is the most common contributor to pelvis distortion patterns. Tight low back muscles being the next common issue. Stretch these muscles fully and frequently.

• Stand on one leg
  1. Stand on one leg in front of a mirror so that you can see your hips/pelvis. Concentrate on making your pelvis level while standing on one leg, this will strengthen the weak side and help stabilize the muscles of the pelvis. Perform this exercise with both legs. This will take practice. Do this as often as possible.

To find out if you are developing postural distortion patterns get a Posture Diagnosis Online at the AmericanPostureInstitute.com. To contact Doctor Wade for more information on how your posture may be causing your health problems, how to stay healthy through proper posture, or for more ways to improve your posture email us at: API@AmericanPostureInstitute.com.

Reference:

1. Sato, K., & Mokha, M. (2009). DOES CORE STRENGTH TRAINING INFLUENCE RUNNING KINETICS, LOWER-EXTREMITY STABILITY, AND 5000-M PERFORMANCE IN RUNNERS? Journal of Strength and Conditioning Research, 23(1), 133-40. Retrieved from http://search.proquest.com.library.capella.edu/docview/213041059?accountid=27965

2. Running injuries. A review of the epidemiological literature. van Mechelen W.   Sports Med. 1992 Nov;14(5):320-35.