One of the key areas of physiology we look at when a client walks through the door is where and how their pelvis sits.
Is it tiled forward or back, does it drop to one side, does it shift or rotate? What happens to your pelvis when you move, does your pelvis move enough or too much? We are looking for the standard movement - pretty much a figure of eight.
The general population has issues with their pelvis, it’s shifted to one side or the other resulting in their weight being placed on one leg over the other and can cause lower back pain. This is often the result of an old injury , generally to the opposite leg or foot.
When the injury occurred the person has created a protection, a limp or incorrect weight bearing movement and they get fixed in this phase long after the injury has healed. It may also be the result of carrying a child for a number of months / years or even a heavy bag on a regular basis.
It’s not hard to realise, this can cause a fair few aches, pains and further injuries, but it is something you can fix.
Two simple things for you to do daily are;
Balance your Weight: When you’re standing, concentrate on your weight distribution and feel where it sits, play around and see if you can feel when the weight is evenly distributed through both feet. When does it feel that it is even through both the medial and lateral (inside and outside) of the balls or your feet and your heels (like a triangle)
Consider your Gait: When you are walking think and feel how your hips move. Do they feel to like they move evenly? If not, move your attention to your feet, are you moving evenly through the entire foot on both sides? Are you rotating one foot? Are you lifting one side earlier than the other?
If you are unsure and can’t determine if you are walking evenly and using all of the positions of the foot come in and see us! Let us know and we’ll assess your walk gait, we can provide you some exercises if required.
If you have these common issues and to help improve your movement in day to day life you will need to do a little bit of work and this is where daily exercises come in. As everyone is different you will need to work out which exercises are good for you, this is where we can help. A couple of watch outs;
A good starting point is to your core and pelvic floor strength, refer to our previous blog post on knowing the difference between your core and abs/obliques (spoiler… they are not the same thing!)
Another good go to is to build glute strength; I’m not talking about weighted squats or single leg squats - if you have weak glutes you will probably cheat and not even realise it! So keep it simple; double leg bridges, squats with a theraband and clams are your best bet.
What do we mean by cheating? There are a host of muscles you may or may not be bringing into the mix and potentially overusing. Your Obliques, Adductors, Tensor Fascia Lata, Piriformis, Quads, Psoas, Hamstrings, we will just have to take a look and see what we can help you release. So if you have any hip pain, knee pain or general niggles, make an appointment for a massage and let us know you want to ensure you have all the basics right, you’re ready for some exercises and to do the work! See you soon!