Runners should think more critically about the pelvis

There are several joints that connect at this crucial junction between lower and upper body:

• The sacroiliac joint
• Iliofemeral joint, aka hip joint
• Pubic symphysis

True, all of these joints need to be able to move fully (they need full range of motion), in order for you to run effectively. But this movement must also be stabilized. Without stability in the pelvis, these joints are susceptible to excessive motion, and this is where the problems begin. Think about its location: the pelvis is at the base of the spine, meaning that if this region is sliding around uncontrollably, the rest of your body is destabilized. Spinal alignment is threatened and the forces being transferred from lower to upper body while you run wreak havoc. 

Becoming a more effective runner starts with the pelvis 

Runners need to take pelvic stability even more stability because running involves split seconds where all of the body’s weight is supported by one side of the body. As you stride from foot to foot, the pelvis needs to be stable in order to prevent the pelvic joints from receiving excessive stress. So what’s the solution here? We need to focus on maintaining a high level of strength in the muscles that support these joints- the pelvic stabilizing muscles. These muscles include the: 

• Glutes
• Adductors
• Core muscles
• Pelvic floor muscles

By building strength into these muscles, you are able to prevent your pelvis, and thus your spine, from succumbing to the excessive, jarring and repetitive motions of running. 

Pelvic stability starts today

Your pelvis should be a key focus if you are interested in preventing injuries and using your body’s natural biomechanics to run more effectively. Pelvic stability strengthening can be done from home. If you are interested in finding out more about the most effective stretches and strengthening exercises to use, give our office in Milpitas a call to schedule an appointment today.