Exercising to exerciseCarys learns the importance of exercising to run as she continues her injury rehab and starts building up the miles.
Wednesday, 5 September, 2012
As I reported in last month’s blog, my biomechanics assessment by SixPhysio revealed that I have weak glutes and a dominant right leg. Since then I have been dutifully following an exercise programme to strengthen any weaknesses and improve flexibility in my hip flexors, quads and hamstrings. I’ve also been foam rolling my thighs and ITB into oblivion and ‘treating’ myself to a monthly sports massage to release any tightness and improve muscle recovery. The good news is its working! OK, I still can’t quite do the splits (and probably never will), but my legs are definitely feeling stronger and my body more balanced. I’m also back running regularly again, which is such a great feeling as I have missed running so much. One of the key areas Kelly from SixPhysio said I needed to work on was my posture - as it resembled a slight question mark shape – known as an anterior pelvic tilt. Apparently, tight hip flexors, quads and years of deskwork are partly to blame, as sitting all day can cause important muscles needed for running to shorten. For example; if the hip flexors are too tight they can pull the hips out of its neutral alignment – which can open the door to all sorts of injuries for a runner – as I’ve discovered first hand. While my posture isn’t yet perfect (and doubt it will ever be that of a ballet dancer!), I was really pleased when my follow-up appointment with Kelly revealed that I had made progress in this area. I’ve been making an effort to stand-up tall (at 5 foot I can’t afford to slouch!) by pretending I’ve got a string pulling me upwards, which has reduced the achy feeling I used to get in my back after a long run. My legs are also getting stronger. There is still more work to be done – my hips continue to wobble a bit when I run and I still stick my bum out a bit (not a great look when wearing lycra) however, it is satisfying to at last see results and not have any pain when I run – or walk for that matter!