Beginners and Beyond

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Small tweak in gait with great results! (Read 243 times)


Antipodean

    Since the middle of the year I had been suffering from a tight piriformis on my left side and associated pain down my left hamstring. It was really niggly, especially after my long run. I was spending a lot of time stretching and doing stregtening exercises with little success.

     

    I had also been nursing a food tendonitis issue so had been off running for a month during which time I picked up Pilates again. My instructor got us to think of our pelvis as a bowl of water that shouldn't be tilted backwards or forwards. She got us to perform our moves with the (imaginary) bowl level so that no water would slosh out. This is known in Pilates as neutral spine.

     

    Anyways, I totally got this and even connected it with my normally bad posture, which I tried to correct in my daily life (when I remembered), but for some reason I didn't make the connection with my running form. Finally one day over a month ago as I started my run with piriformis pain I thought this is bullshit, gotta try something new, so I tried keeping my pelvis level. It felt like I was tucking my tailbone under and pushing my hips forward. For the first week or two it seemed hard to maintain, but felt kind of good and now it seems to have become a normal part of my gait.

     

    Amazingly, just by doing this my piriformis issues have all but disappeared. Yay!

     

    I had always been of the school of thought not to mess with that gait stuff, but a recent video of me finishing a race made me realise just how terrible my gait looked. I hope I look less pathetic now.

    Julie

     

    PRs:  1 mile  6:57  //  5k   24:12  //  5 mile  39:32*  //  10k   49.10*   //  Half  1:52:18

     

    * courses slightly short

     

    "It's not the mountains we conquer, but ourselves."

    ~ Sir Edmund Hillary


    Bad Ass

      Tucking the tailbone and tightening the abs also helps.  Great job.  I have to work on my posture for the same issue (and others too).

      Damaris, Marathon Maniac, Ultra Runner

      Next:  San Francisco Marathon

      Blog

      "The most powerful weapon on earth is the human soul on fire."

      Little Blue


      Grand Master for a day

        I'm trying to figure out tucking the tail bone and pushing the hips forward.  Tucking my tail bone pulls my hips back.  Maybe I'm hooked up backwards (which could explain a lot of things!)

         

        But any fix that works is good news, especially piriformis.  I'm going to work on this.

        fourouta5


        Hammy Tear

          OMG, I have been fighting the same sort of symptoms the last few months, tight piriformis and tendonosis.  I am definitely gonna try this tonight on my run and see if it helps.  Is the form you tried sortof like feeling your scrunching your butt forward, or as they say in the Rocky Horror Picture Show - the Pelvic thrust?  Thanks again.


          Antipodean

            OMG, I have been fighting the same sort of symptoms the last few months, tight piriformis and tendonosis.  I am definitely gonna try this tonight on my run and see if it helps.  Is the form you tried sortof like feeling your scrunching your butt forward, or as they say in the Rocky Horror Picture Show - the Pelvic thrust?  Thanks again.

             

            Um, yeah, kinda like that. Wink

             

            I read somewhere that it should feel like your glutes are doing the most work to propel you forward. I never realised what a big difference a small change could make.

            Julie

             

            PRs:  1 mile  6:57  //  5k   24:12  //  5 mile  39:32*  //  10k   49.10*   //  Half  1:52:18

             

            * courses slightly short

             

            "It's not the mountains we conquer, but ourselves."

            ~ Sir Edmund Hillary


            Bad Ass

              If you can tighten the butt while running, better.  You'll be sore at the beginning.

               

               

              Um, yeah, kinda like that. Wink

               

              I read somewhere that it should feel like your glutes are doing the most work to propel you forward. I never realised what a big difference a small change could make.

              Damaris, Marathon Maniac, Ultra Runner

              Next:  San Francisco Marathon

              Blog

              "The most powerful weapon on earth is the human soul on fire."

              redrum


              Caretaker/Overlook Hotel

                In this thread, people are saying things which, while anatomically scientific and helpful, might lead one to believe they are things which are, in fact, naaaaaaaughty!  Yeah baby....

                 Randy

                runmomto3boys


                  That is fantastic news!  I am so happy for you!

                  Coastal


                    Good tip!


                    Antipodean

                      And I just remembered about the first benefit I noticed from my new running posture - my knees no longer brush each other when I run. That was what made my running style so cringe-worthy.

                      Julie

                       

                      PRs:  1 mile  6:57  //  5k   24:12  //  5 mile  39:32*  //  10k   49.10*   //  Half  1:52:18

                       

                      * courses slightly short

                       

                      "It's not the mountains we conquer, but ourselves."

                      ~ Sir Edmund Hillary