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RUNNING TECHNIQUE:
Running and Pelvic Stability
Running places high demands on your pelvis and core. Poor pelvic stability can affect your running technique and increase the risk of lower limb injuries. Discover a simple self-test and practical tips to help improve your stability, running performance, and confidence.
Author:
- PEAK Sports and Spine Centre
|
Published Sep 29, 2015
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Why Is Pelvic Stability Important For Running?
Running is a complex and physically demanding task that requires appropriate pelvic strength and stability. It is important that the body has the right balance of strength, flexibility and dexterity to ensure that no injuries occur.
There is a great body of research to show that poor core strength (also know and lumbo-pelvic stability) can be a factor that may lead to injury in the lower limb.
It is easy to understand this when you think of the demands on the pelvis and trunk during the gait cycle. Greater than fifty percent of the time spent running is “balancing” on one leg.
If you don’t have the pelvic and core strength to appropriately transfer forces through the lower limb, then other structures may be
Do you enough pelvic strength to start running?
Give this quick exercise a try:
- Grab a marker, take your shoes off and put some shorts on.
- Feel for the “pokey bits” on the front of your hips and draw a small and mark on each side of the pelvis.
- Stand in front of a mirror so that you can see the bits of marker on the.
- Now stand on one foot and watch what the pelvis does.
What Can You Do?
The best idea is to see a Podiatrist or Physiotherapist who can assess your body and running style.
After the assessment the Physiotherapist will be able to give advice on the best way for you to start your running program. This may include stretches or exercises that can be done before or after running and strategies to help your running technique to make sure you are as strong and
Tips To Start Your Running Program
That being said here are some great ways to make sure you start your running
Start slow!
Try running for 2 minutes then walking for 2 minutes. Then increase the amount of time running slowly, maybe by 2-5 minutes at a time.
Wake up your Bum!
Before you start your run do a set of clamshells or little squats. This is like ”priming” to get them ready to work!
Do a Dynamic warm-up!
This means moving the muscles of the lower limb through their full range of motion before you start running.
Build A Strong Foundation For Running
Whether you’re new to running or returning after a break, our physiotherapists can assess your pelvic stability and help you improve your running technique.
From Prevention to Performance. Start Today!