Look UP 👀
Do you constantly look at the ground when you’re walking (or running)? Now that we are all heading out to enjoy the warmer, longer days, it is worth checking in with how you are moving.
If you walk with your head down, the weight of your body is mostly forwards of your pelvis. This means that you have to shoot your foot out in front of you to stop yourself falling forwards.
The strike of the foot out in front can have a breaking effect on your stride and increase the impact travelling back up into the body.
This heavier foot strike and forward position creates an increased load into your knees and the soft organs of your pelvis (bowel, bladder and uterus).
Ideally the load should be evenly distributed through the strong spine, sacrum and then out through the sacroiliac joints and hips.
When the weight shifts forwards symptoms such as painful knees, neck stiffness, back pain, urine leaking and prolapse may occur. Walkers can experience this due to impact, asymmetrical movement patterns and sub-optimal alignment
Increasing speed and distance, rough terrain or hills can worsen it.
Also for women, in the pre-menstrual time of your cycle, leaking symptoms, pain and heaviness can worsen.
Here are my top 7 strategies:
✅ Increase your step rate (cadence) to reduce overstriding and the associated braking effect
✅ Land the foot under the hip, rather than out in front of you to reduce the shock and impact travelling up the leg into the pelvis
✅ Eyes up and head back. Avoid constantly looking at the ground or jutting the head forwards as this creates more load into the front of the body and into the pelvic organs
✅ Avoid the treadmill, as this is a very hip flexor dominant form of running. You are running to stop yourself from falling forward, rather than running by propelling yourself forward. The glutes switch off and you have to lean forward to counter-balance the direction of the treadmill, increasing the tension across the pelvic floor
✅ Keep your core and floor springy! Avoid tensing your abs or trying to lift your PF as you walk or run to improve shock absorption
✅ Learn how to coordinate your diaphragm and your pelvic floor as you breathe to reduce internal pressure
✅ Most importantly listen to your body. Your symptoms are a signal that can actually help prompt and guide you to improve your alignment
Amazingly the brain can hold up to 15 to 20 steps worth of information about the ground ahead of us. So, look down, check your path, then look up!
Visit the website or You Tube channel for the ‘Top 3 Exercises for Walkers and Runners’ to build strong hips and knees.
Need more help or guidance? Get in touch, we love to chat! Or sign up for the next Womo women’s health course in September at www.the-sop.com/womo to learn all about alignment and strengthening your hips, core and pelvic floor.
Emma Wightman
www.the-sop.com