Watch Point: Running after Long Periods of Sitting
By Maya Abady B.Phty; Masters (MuscSports)
Running creates demands on the body that have the potential to maximize any underlying asymmetries, flawed biomechanics, weakness or altered transmission of forces – factors that you won’t necessarily be aware of!
The possible causes of running related injuries are manifold. Current evidence recognises the role of the pelvis in many back and lower limb injuries.
How might the pelvis develop problems that could influence running?
Long periods of sitting commonly lead to inefficient collapsed sitting or ‘slouching’ where there is poor muscular support in the pelvis and spine. This way of sitting usually becomes habitual and over time, may contribute to the development of joint asymmetries and inadequate flexibility as well as poor muscle control and strength in the spine, pelvis and hips, potentially hampering your ability to run efficiently.
The pelvis is an important crossroad of posture and movement in the body – supporting the trunk above and controlling the legs below.
When the pelvis and hips have adequate and symmetrical flexibility and control, the pelvis can act as a proper platform of support for the spine and the lower limbs allowing satisfactory transmission of forces and absorption of the load of the body during the ‘single leg phase’ of the run.
When stiffness or imbalanced muscle activity develop around the hips and pelvis, further compensations in other joints such as the knees or spine are required to occur. This could also interfere with efficient propulsion of the body during the run where the natural momentum and energetic efficiency is damped, necessitating more repeated force generation – you have to work harder!
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Any asymmetry or imbalanced control in the body may also tend to abnormally direct the incumbent load to travel more through the path of least resistance – or your weak link in the system. This could be the feet (eg plantar fasciitis), the shin (eg shin splints, stress fractures, compartment syndrome), the knees (eg patello-femoral pain syndrome, iliotibial band friction syndrome), hips and groin (bursitis, snapping hip syndrome) and the low back.
More and more, research is demonstrating the role of the pelvis and hip control in the prevention and management of running related spine and lower limb injuries, as well as their potential to influence running training and technique.
Adequate training and technique together with reducing the frequency, distance and duration of the run have also been shown to play an important role in minimizing the risk of lower limb injuries associated with running.
You may be surprised to learn however, that there is insufficient evidence to support the role of lower limb stretching exercises and/or the use of shock absorbing shoe wear in the prevention of lower limb injuries associated with running.
Your physiotherapist can assess your pelvic posture, muscle flexibility and control, and gait biomechanics to further advise you on how to excel in your running and sports as well as how to minimize your risk of injuries.
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