Season 7, Episode 9: Still in the Running - a podcast by Sue Cloutier & Meagan Dillard
from 2018-10-07T09:06:18
This week Sue and Meagan talk about common postural distortion patterns, muscle imbalances, the injuries they cause, and how to correct and prevent them.
Common postural distortion patterns & muscle imbalances
Pronation distortion syndrome: When leg is flexed (in running & squatting), feet pronate (flatten), feet turn outward, knees cave in
- Possible injuries: plantar fasciitis, shin splints, patellar tendonitis, and low back pain
- Probable overactive (tight) muscles: calves (gastroc, soleus, peroneals), adductors (inner thigh that pulls the knee inward), IT band, and quads —> all of these muscles need to be stretched/lengthened
- Probable underactive/weak muscles: anterior tibialis (front of shin), posterior tibialis, and glutes —> these muscles need to be strengthened
Lower crossed syndrome: anterior pelvic tilt (pelvis is tilted toward front with lower back arched and decreased hip extension)
- Possible injuries: hamstring strain, pain in the front of the knee, low back pain
- Probable overactive (tight) muscles: calves (gastroc, soleus), hip flexors, quads, adductors, latissimus dorsi, erector spinae —> these muscles need to be stretched/lengthened
- Probable underactive/weak muscles: anterior tibialis, posterior tibialis, glutes, transversus abdominis, internal obliques —> these muscles need to be strengthened
Upper crossed syndrome: rounded shoulders, head protrudes forward (instead of being in vertical alignment with shoulders, hips, and ankles)
- Possible injuries: headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome
- Probable overactive/tight muscles: upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor —> these muscles need to be stretched/lengthened
- Probable underactive/weak muscles: cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, trees minor, infraspinatus —> these muscles need to be strengthened
Resources:
Understanding Common Postural Distortion Patterns - descriptions & exercises
ExRx.net - List of muscles and exercises for each
Calf Pinning with Foam Roller (video)
r/flexibility - Beginner’s stretching routine
Further episodes of Runner Girls
Further podcasts by Sue Cloutier & Meagan Dillard
Website of Sue Cloutier & Meagan Dillard