Years of working with runners through USATF NJ have proven to me that pelvic alignment is essential to faster runs and fewer injuries.
The core is the conduit for how forces come from the foot through the upper body as you are taking your next step.
Everyone has heard or read that a strong core is important for speed, flexibility, and simple tasks such as getting out of a chair or out of your bed in the morning. It is also important for stronger and longer runs.
The core stabilizes the pelvis but pelvic and gait symmetry reduces injuries while improving your running efficiency. Essentially gait symmetry and pelvic alignment are synonymous.
One of the simplest ways to align the pelvis is to wear a foot orthotic. It has been my experience that off-the-shelf inserts can be a runner’s best friend. A level pelvis will reduce ground force, improve your flexibility and reduce problems that can be caused by impact. Our office carries both Vascyli and Powerstep orthotics which are light and corrective prescriptive devices. We will custom-fit them and recommend the right one for you.
Some runners insist on custom insoles however, it is my experience that 50-60 percent of the custom insoles either don’t work or are improperly cast. An off-the-shelf insert removes casting errors however, you must know when to replace them and you need to have the right one for your unique body mechanics. Patients with very flat feet or very wide feet will often do best with a custom cast, as no manufacturers address this well.
Of course, no alignment is complete without a visit to the chiropractor while will, using manipulation of the spine, pelvis and soft tissues helps you move and function better.
Check out this helpful article from the I Run Far website which discusses the importance of pelvic alignment in runners.
The Runner’s Pelvis: Keep Your Pelvis Aligned and Mobile for Healthy Running
Learn about keeping the pelvis aligned and mobile.
By Joe Uhan on May 10, 2022, Ever wonder why your seemingly minor leg strain or tendinitis fails to heal? That taking time off can help, but the moment you return to running, that pain is back again?
Chronic, pesky aches and pains are often driven by mechanical dysfunctions: parts of a moving system that fail to move correctly, causing ongoing stress somewhere in the system.
Most runners recognize the importance of hip mobility and strength, and how stiff and weak hips can cause pain above or below the hip. But what about the pelvis?
It seems that the only time the pelvis gets our attention — as athletes, or even sports medicine providers — is when the pelvis, itself, is painful. But the pelvis may be the most crucial structure for efficient, pain-free running. And a stiff, out-of-alignment pelvis can both cause and perpetuate nearly every leg injury.
Let’s learn about the role of the pelvis, how it creates and sustains pain and injury, and what you can do to self-assess and improve pelvic mobility.
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