Repetitive stress
injuries within the athletic population are no rarity these days, and amongst
the most popular of them are hamstring and groin injuries.
Because of their
dual role as both hip extensors and knee flexors, the hamstrings, and their
ability to forcefully contract, will dictate just how fast one can run/sprint,
as well as how high/far one can jump. As a result of their contribution to
explosive movements, injuries to them are a hell of a lot more common to the
athletic population, as opposed to the rest of the population.
Hamstring or groin
injuries lead to the assumption that the hamstrings, or adductor muscles are
either weak, or tight. Logical as it may seem, this is often not the case, as
the injury itself is the effect, not the cause. Generally the cause for
repetitive stress comes from imbalanced development of the pelvic musculature.
While hamstring and
groin injuries are a greater threat to the athletic population as a result of a
tilted pelvis, lower back pain is a legitimate concern for the rest of the
population with the similar pelvic alignment. It’s likely that anyone reading
this probably knows more than one person who is directly affected by low back
pain.
As logical it is to
assume that a hamstring injury is the result of weak hamstrings, it’s just as logical
to assume that lower back pain stems from a weak lower back. However, in
reality the lower back is generally one of the strongest areas of the body, and
pain is the result of overuse from the lower back doing more work on a daily
basis, than the rest of the synergistic muscles surrounding it.
The Relationship
Between The Musculature Of The Hips And Performance
The hips, and
surrounding muscles of the hip, are highly influential in how our bodies move
and perform in the gym, as well as everyday life, therefore making balanced
development between them of significant importance. If there is an imbalance in
the musculature of the hips it can become a limiting factor which could lead to
chronic, or acute injuries.
The primary
movements that take place at the hip are flexion, extension, abduction,
adduction, external rotation, and internal rotation. If the corresponding
muscles for any of these movements are tight, weak, inactive, etc, compensatory
patterns will take place throughout the entire body in one way or another.
The upper body and
the lower body meet at the hips, therefore imbalanced development of the
musculature of the hips can present a host of unfavorable side effects that would
otherwise be preventable. Because this is the middle ground between the upper
and lower, this is often where problems originate.
The Anterior and
Posterior Pelvic Tilt
On one end of the spectrum,
as it relates to imbalanced development of the pelvic musculature, you have the
anterior pelvic tilt (APT, not to be mistaken for A”T”P). In this case the top
of the pelvis is shifted/rotated forward towards the front of the body. On the opposite
end the spectrum lies the posterior pelvic tilt (PPT). In this case the top of
the pelvis is shifted/rotated backward towards the back of the body.
While the anterior
pelvic tilt is more common, primarily due to the lifestyle choices we as humans
make, imbalanced development leading to APT, or PPT can negatively impact
everyday life in more than one way.
The Relationship
Between Force Production And Anterior Pelvic Tilt
Lordosis is the term
used to describe the exaggerated arch in the lower back indicative of anterior
pelvic tilt. This is quite prevalent in this day and age as a result of the amount
of sitting the majority of the population do on a daily basis. Remaining in a
seated position for a sustained period of time results in the muscles responsible
for flexing the hips becoming tight (which doesn’t mean strong, by the way),
which ends up pulling the top of the pelvis forward into a tilted position.
Locally, when the
hip flexors are tight/short, the opposite muscles (hip extensors AKA glutes),
become inhibited to a certain degree by default of being in a constant
lengthened position. This negatively affects force production, and thus
performance.
If the muscles
responsible for flexing the hip are tight, they will provide resistance to the
muscles responsible for extending the hip, as well as place them in a
mechanically disadvantageous position (lengthened position), which means you
won’t be able to lift with as much force as possible, or move as fast and jump
as high.
Also, since the
glutes cannot fully contribute to extending the hips, the spinal erectors will
have to take on a greater amount of stress and act as hip extensors, due to the
glutes not being able to fully activate. This generally the cause of chronic
low back pain, and also increases the chance of sustaining an acute injury.
The Relationship
Between Chronic Low Back Pain And Anterior Pelvic Tilt
Aside from performance
decrement, as in not being able to lift as much or move as fast, the rest of
the body is negatively affected as well.
Proximally (above
the hip in this case), the muscles of the core (spinal erectors, abdominals,
etc.) will be impacted, as flexion of the hip will put the abdominals in a
pre-stretched/disadvantageous position (their weakest position), leaving the short/tight
spinal erectors (lower back) left with taking on a greater percentage of the
weight of your upper body all day long.
Over time the lengthened
muscles (abdominals) get progressively weaker, while the shortened muscles (erectors)
get progressively overworked, and the cycle feeds itself from there. While this
may not present itself as a problem initially, over time you can bet that the
repetitive stress placed upon the erectors as the result of the abdominals not
“doing their job” will present itself as seemingly never-ending, chronic low
back pain.
The Relationship
Between Tight Hamstrings And Anterior Pelvic Tilt
Distally (below the
hip in this case), the glutes, hamstrings, and adductors are also pulled into a
disadvantageous pre-stretched position, exposing them to repetitive stress
during gait. This is something that is of greater concern to the athletic
population.
The reason hamstring
and groin injuries are as common as they are, is NOT because these muscles are
weak muscles, but because they are constantly being stretched from their origin
(where the start) through to their insertion (where they finish) due to the
imbalanced position of the pelvis. Combine this with the high impact activity
which usually causes the injury, and it’s no wonder these injuries are amongst
the most common.
When the hips
flexors are tight, and the hip extensors are inhibited, the hamstrings, as well
as adductors (inner thigh), are left to take on a more than optimal amount of the
load.
Just like the
muscles above the hips (spinal erectors) have to “pick up the slack”, the
muscles below the hips (hamstrings) also need to help out with hip extension
movements. Overloading these muscles with more stress than they were ever
intended for during everyday life/sport will ultimately become overwhelming,
and the risk for injury is elevated.
Acute injuries are
generally in the works long before they present themselves because other muscles
(ex. glutes) fail to “carry their weight” for far too long. More often than
not, when an injury occurs, the individual will usually say something like
“This has never happened before”, and “I’ve always been performing (insert
exercise here) that way”.
In most cases, the
injured individual is confused as to why the injury occurred in the first place,
never realizing that the injury is the “straw that broke the camel’s back” if
you will, as a result of overloading a certain muscle at the expense of another,
and it just couldn’t take it anymore. In this case, the hamstrings and/or
adductors have been overworked due to the glutes not doing their job because
the alignment of the skeleton beneath them is out of kilter.
Coles Notes Version
Of Anterior Pelvic Tilt
(Short/Tight/Hyperactive
Muscles on the left – Lengthened/Weak/Underactive Muscles on the right)
Spinal Erectors –
Abdominals
Hip Flexors – Hip
Extensors (Glutes)
Quadriceps –
Hamstrings
Commonly
Injured/Sore Areas as a result of an APT – Hamstrings, Low Back
Rounding Of The
Lower Back Can Lead To A Hernia As A Result Of Posterior Pelvic Tilt
Posterior pelvic
tilt is a lot less common, but comes with its own unwanted side effects which
can negatively affect you in and out of the gym.
If it isn’t already
obvious, the posterior pelvic tilt is basically the exact opposite of the
anterior pelvic tilt. In this case it is the glutes and abdominals that are in
a tightened/shortened state (which does not mean they are strong), and this
puts the lumbar spine (lower back) into flexion (the segments are rounded
forward).
While a flexed
lumbar spine is not so much a direct problem if you are never involved in any
sort of heavy lifting or physical activity, those that are have an increased
chance of sustaining a hernia. Under load, the lumbar spine is supposed to
remain arched and stable, and anything less than this increases the chance of
injury, tenfold.
The Relationship
Between Rounding Of The Upper Back And Posterior Pelvic Tilt
The effects of PPT
can travel relatively farther up the spine to a greater extent than that of the
APT, resulting in a rounding of the thoracic spine, which is referred to as
kyphosis.
In this case,
hernias are still a concern if you choose to lift heavy, but the increased risk
of shoulder impingement is of greater concern, and more of a limiting factor
when it comes to exercise selection.
When the upper back
is flexed (rounded forward), the shoulder girdle is usually somewhat protracted
as well, and it’s this protracted position that promotes shoulder impingement,
as any time the arm is internally rotated, raised, or both, the subacromial
space (small space between all three bones that make up the shoulder joint and
connective tissues that run through the joint) is compromised.
Coles Notes Version
Of Posterior Pelvic Tilt
(Short/Tight/Hyperactive
Muscles on the left – Lengthened/Weak/Underactive Muscles on the right)
Abdominals – Spinal
Erectors
Hip Extensors
(Glutes) – Hip Flexors
Hamstrings –
Quadriceps
Commonly
Injured/Sore Areas as a result of a PPT – Hernias, Shoulder Impingement
The Fix
While fixing the
problem may seem simple and somewhat obvious, in actuality it’s a very time
consuming process, as it took quite some time for these imbalances to develop
in the first place. Without constant application of corrective/preventative
measures, you will only be reinforcing poor motor patterns and bad posture.
Regardless of
whether you have APT, or PPT, the easiest way to remember where your focus
should be to correct muscular imbalances is to stretch, and in some cases
strengthen the short/tight muscles, and activate and strengthen the long/weak
muscles.
Glute Activation
More often than not,
when dealing with APT, the glutes are inactive, or just don’t fire optimally. By
simply activating the glutes prior to exercise, especially hip extension
exercises like deadlifts, and squats, performance is tremendously improved, and
risk is dramatically reduced, as the glutes are needed to generate high levels
of force as well as provide stability.
When the glutes are
active and doing their job, you can train them through a full range of motion
which will help strengthen them further so that they begin to take on an
optimal amount of tension during everyday life/sport, thus preventing/reducing
back pain, and hamstring and groin injuries.
Glute Activation
Technique
It is important to
warm up the muscles surrounding the hip prior to activity (load bearing,
high-impact sports) to ensure optimal shock absorption.
To do this exercise
you need a partner. You lay on your back on a mat or the floor with feet
roughly shoulder width apart and knees bent at 90 degrees as if you were going
to do a sit-up. Your partner stands over you, trying to push your legs
together. As you resist, and activate the external rotators of the hip (glute
med), press your pelvis up off the ground as high as you can while pushing
through your heels, to activate the extensor muscles of the hip (glute max). Do
as many reps as needed, usually 5-10 are suffice.
Then have your
partner place their hands on the inner part of the knee and try to push your
legs apart from each other. As you resist, and activate the adductors, press
your pelvis up off the ground as high as you can, just as you did while pushing
outwards. Do as many reps as needed, once again 5-10 should be suffice.
This exercise
activates all the major muscles around the hip so they can take on more stress
while load bearing. There is no rule that says you can’t do this exercise prior
to every set if you want. Its purpose is to simply activate the glutes and
increasing the firing rate to that muscle, so use it as needed.
SUMMARY
YOUR HAMSTRINGS
AREN’T TIGHT! Your pelvis is out of alignment, which puts your hamstrings
in a stretched position creating the illusion that your hamstrings are tight.
YOUR LOWER BACK
ISN’T WEAK! Once again, your pelvis being out of kilter leaves the lower
back to take on a greater percentage of your bodyweight.
Imbalanced
development of the pelvic musculature will mask your true strength. Training
without correcting the imbalanced development will lead to faulty recruitment
patterns to which there is NO long term positive outcome. You can’t expect to
perform at your absolute best if certain muscles are not functioning optimally.
Activating inhibited
muscles, like the glutes, will drastically improve performance and reduce the
risk of injury by helping to correct pelvic imbalances. Just because an
exercise is “supposed” to target a certain area, doesn’t mean that area will do
what it’s supposed to, especially if the muscle isn’t “activating”.
If you have any
questions about the hips, and how they affect performance and/or everyday life,
feel free to contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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