Lumbopelvic Stability

Running necessitates the coordinated movement of the upper limbs, thorax, the pelvis and lower limbs. With the latest blast of wintery weather many runners seem to be experiencing hip, hamstring, calf and achilles strain. Whether it’s the icy conditions underfoot, the increased sedentary time, the gradual weakening of neglected stabilizing muscles, etc., many contributing factors likely play an injurious role.

Preserving the best running posture on challenging terrain demands lumbopelvic control. Considering the predominance of sagittal plane motion involved when running and the observed trends of overuse of muscles producing force in this plane, one can certainly start by focusing on improving anterior-posterior pelvic control. The pelvis must absorb force with initial ground contact causing slight lumbar flexion, hip flexion and posterior pelvic tilting. Further posterior pelvic tilting will allow more force absorption. As the runner moves forward in the stance phase angular motion of the pelvis will result in an anterior pelvic tilt with the peak just after toe-off. Slippage underfoot may cause a greater pelvic tilt which will in turn affect the properties and function of the muscles that attached to the hip, as in the case of the hamstrings. This aberrant motion may also affect the late swing phase namely causing excessive knee extension.

Lumbopelvic stabilization exercises may minimize the cascade of compensatory movements such as this. Winter weather is a great reminder of the importance of a consistent core stabilization routine. Don’t let the ice allow it to slide!