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Reading this might solve your injury problem (part 2)

Injury Prevention and Treatment

I had a positive response from last week's blog post, with many people contacting me saying I had written the blog about them personally. I assure you, I have not been stalking you, it's just a very common problem. If you haven't read last week's blog article, then it's probably worthwhile before going any further and reading part 2. To read in full GO HERE

So last week we introduced the subject of 'lordosis' or 'anterior pelvic tilt' and how it impacts upon runners and triathletes. In the blog I stated that from my experience, athletes with lordosis or anterior tilt are at high risk of suffering the following injuries or problems:

  1. Lower back pain (pretty much always a link between lower back pain and anterior tilt of the pelvis).
  2. Constant tightness in the hamstrings and feeling like you can't stride out (certainly can’t touch your toes!).
  3. Possible pain or tightness in the front of the hip/groin area.
  4. Potential cramp or spasm in the quads (front of your thighs), more common running downhill.
  5. Running ‘stitch’ (bearing in mind that a stitch is a word used to describe and pain in the abdominal region when running!!).
  6. Problems breathing (can’t breathe deep and have to breathe rapid and shallow), sometimes but not always coupled with stitch.
  7. For triathletes, these problems are worse when running after cycling (when running immediately after cycling your hamstrings are tight, get quad cramps and breathing difficulties or stitches.

Change in posture and muscle tightness

Some muscles get 'stretched' which makes them feel tight and some muscles get 'shortened' which makes them feel tight. It just anterior-pelvic-tiltdepends on whether you lengthen it (stretch it) or shorten it (and leave it shortened for a long period of time). Check out our image which we used last week, here's what happens to our 4 muscle groups:

1. Hamstrings at rear of thigh get pulled upwards (stretched) and this makes them feel tight.
2. The hip flexors at front of groin / thigh are shortened and over time they adjust in length (feel tight)
3. The lower back muscles shorten (lower back arches inwards) and over time they adjust in length to be shorter (feel tight)
4. The abdominals are stretched (you won't feel this like stretched hamstrings) and your stomach may look like it's sticking out. 

How can I solve it?

Our friends at A6 physio in Chorley have put together a quick instruction video to show you some basic exercises which can help to relieve the symptoms. If you recognise any of the symptoms above and fee as though you need further advice or treatment, you can contact them at www.a6physio.co.uk



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