Anterior Pelvic Tilt. Why does it happen?
Anterior Pelvic Tilt has been a problem for me and my running since I threw my back out last year. It was probably a problem even before this happened. This issue was probably present during pregnancy due to the way that your body must carry the weight of a baby. Anterior Pelvic Tilt has been the source of trouble for my back causing piroformis muscle, SOAS muscle, TFL, and glute med. flare-ups. There is often a push pull going on in my pelvis as I walk and run. This causes tightness in my right hip and lower back and all of the supporting muscles. In simple terms I am not keeping my pelvis neutral and this is causing bad posture that is making my running less efficient.
Anterior pelvic tilt can cause a curvature of the spine, bad posture, lower back and hip pain, and can also cause other pain such as neck pain and headaches
This is “no bueno!”
According to BreakingMuscle.com,
“When you have a pronounced APT you’re also lacking the ability to achieve full hip extension – and that’s huge. Opening your hips quickly and powerfully is the basis of almost all explosive movements in athletics and weightlifting. Tight hip flexors and a pronounced APT will make you run slower.”
What causes anterior pelvic tilt:
- muscle imbalance causing a push pull in the pelvis.
- sitting a lot in poor posture (causes hip flexors to “shorten”)
- poor abdominal strength
- poor glute strength
- weak hamstrings
- tension in the lower back
- sedentary lifestyle
How will I remedy this problem?
Today my fitcamp trainer Aaron at Atlas Training Systems encouraged me that he might be able to help me work to correct this problem. This should have positive effects on my running. I said, sign me up! I would love to find increased running speed and strength! Having postural issues can be tough to correct. This problem requires rebuilding strength to provide a better foundation. It will take a lot of work to regain proper posture. It is very easy to slip into an anterior pelvic tilt position when I am not thinking about it. This is even tougher to do when I am running because of muscle memory and bad habits that have developed over time.
I am excited to get to work at correcting this anterior pelvic tilt issue. This will help keep my back pain free. Hopefully some corrections in posture and strengthening will help me to become a stronger faster runner. This will be a critical piece of my spring marathon training!
Stay tuned to find out what stretching and strengthening exercises my trainer adds in to help my with my anterior pelvic tilt!
Do you have anterior pelvic tilt? What strengthening do you do to support your spine and to keep your abdominals strong? Are you currently dealing with another running injury or ailment?
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