Running form, core strength and injuries.

I've been considering back pain and hamstring pain in relation to running and physical activity and a pattern is very clear with regard to how people 'set' their pelvis in order to allow the movement of their legs to move their body forward i.e how they achieve a 'stable core'.

The normal position of the lumbar spine is to have a natural curve - a degree of extension is normal.  However, if you overload the spine, either because you have poor core stability and glut strength or because you carry extra weight e.g. soldiers carrying heavy loads whilst running/marching then you have to find another way to stabilise the pelvis.  This can result in the adoption of a flexed spine in the case of carrying extra weight - in order to move the centre of gravity forward and allow the carrying of the extra load.  This then puts excess load on the lumbar spine in a way that it doesn't like to be loaded - with the loss of the lumbar curve.  The pelvis is also tucked under (posterior tilt), adding to the flattening the lumbar spine but allowing the gluts and proximal hamstrings to lock the pelvis tight and provide stability to the pelvis that can't be supplied by weak or overloaded core muscles. 

The result?  Low back pain and/or proximal hamstring problems and reduced performance - because the glutes and hamstrings are unavailable to help drive you forward because they are locked tight.  In order to get forward propulsion the calves/achilles/foot fascia can then be overloaded and results in other overload injuries further down the chain.

So what is the answer? Understand the importance of 'core stability' and develop the strength and control in the core that you need so that it is not overloaded in your activity of choice.  It is important to also correct maladaptive postures e.g. the posterior pelvic tilt, tight glutes/hamstrings, flattened lumbar spine.  This brings to mind the importance of stretching and a good understanding of the most desirable posture.  It is critical that the correct posture is understood as it needs to be adopted whilst undertaking strength and conditioning exercises for the gluts and core.  If it is not adopted then the wrong muscles will be trained and the improper posture reinforced and perpetuated.

It is hard to work this out on your own.  You need to see a good physio/biomechanist/sports therapist who understand the human form and can you help to understand how your body moves.  I would argue that almost all overload injuries have their basis in repetitive less than desireable body movement. 

I will go into the desirable body position, what exercises you can do to strengthen your core and glutes and how to stretch at another time.  But for the time being I just want to conclude by saying that when you do get the movement right, you will know because when you run, you will feel the drive and flow and it's good.