Season 7, Episode 9: Still in the Running

Podcast

This week Sue and Meagan talk about common postural distortion patterns, muscle imbalances, the injuries they cause, and how to correct and prevent them. 

Listen now: Episode 9: Still in the Running

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)

Myrtl Routine

Erector Spinae stretch

Thoracic Outlet Syndrome

r/flexibility – Beginner’s stretching routine

Becoming a Supple Leopard

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