Who’s ready to get back into running this summer???
So you get started you do a couple of runs outside because its beautiful and you want to get into shape this summer. Thats awesome, maybe the second or third week you start to notice some pain in your hip/low back. O NO what do I do I’ve injured myself!
Hold on it could actually be a pretty simple fix!
Hyper extending:
This happens when someone arches their back while they run. This can happen for a few different reasons. One being a tightness in the hip that causes pulling on the hip flexor which you then compensate by arching your back. The other is it can naturally happen while trying to slow yourself down if you’re going down a hill or doing cadence running.
- The Fix: Think about brining you’re rib cage down and having a slight lean forward.
IF its not a form issue it could be
Hip extension:
If you’re lacking hip extension which is the ability for you to bring your leg behind you while keeping your hips square and not arching your back. If every time your leg goes behind you your hip gets pulled forward its going to put a lot of pressure into the back of the glute and SI joint, especially if you’re getting back into it!
- The Fix: The first thing we would work on would be trying to do some release work into the side of the hip so you have the ability to bring your leg behind you without over extending.
- The second would be really starting to work on running mechanics to make sure you keep your upper back nice and tight and making sure you get enough hip extension so that you’re not going through your back.
Its hard to tell if this is something you’re doing or not the best way to tell would actually to get someone to film you running and look at it after.
