Hello runners!! In this article, Alex Marek, osteopath at Shoreham Osteopathy Centre and sub-three marathon runner, explains how developing good postural habits and simply learning how to breathe well could help keep those running injuries at bay.
What do we mean by “good posture”?
Research has shown that muscles groups can be separated into two main types:
1) Tonic – muscles that have a tendency to tighten and shorten (e.g. hamstrings, biceps)
2) Phasic – work in opposition to the tonic muscles and are susceptible to weakness and/or becoming underactive (e.g. quadriceps, triceps)
A good way to understand how these muscles work together is to think of them as “pulley systems” on a sailing boat. In order to keep the boat balanced, upright and moving forwards the correct tensions must be applied to the sails. If incorrect tensions occur i.e. if a muscle group is doing too much or not enough work, this could lead to musculoskeletal imbalance, joint instability and therefore a greater risk of injury.
The dysfunctional “pulley system” and the diaphragm
A lot of runners, and people in general, are stuck in what can often be described as an “extended posture” where the lower ribs are in a raised position (chest out) whilst the lower back shows an increased curve (lumbar lordosis) in the lower back (bottom out). This extended posture can impair the correct functioning of the diaphragm, a large umbrella-like structure formed of muscle tissue that performs an essential function in respiration. As the diaphragm contracts, it tightens and lowers, so that the lungs can expand fully, to allow the optimum intake of air/oxygen. On relaxing, the diaphragm loosens and returns to its dome position, so that the lungs can expel as much air and carbon dioxide as possible.
If the diaphragm is not functioning efficiently, your central nervous system – recognising that your body needs to take in air (i.e. breathe) – will recruit help from other muscle groups, including the muscles that are connected to your upper rib cage to help with the breathing process, and even your hip flexors and lower back muscles. These muscles will perform an excessive amount of work, potentially resulting in a cascade of postural related pain and less efficient running…
Thus, a vicious cycle is set up, poor posture, inefficient diaphragm function and breathing – dysfunctional muscle pulley system and poor posture – inefficient breathing. And of course, if our breathing is not efficient, we cannot intake enough oxygen to power the muscles that we need to run.
In addition, the diaphragm actually forms part of the “core” muscles supporting the lower back and pelvis. It is intimately related to the function of the deep abdominal muscles, pelvic floor, and thoracolumbar fascia that support the spine, so it is essential to make sure it functions well.
The diaphragmatic breathing technique – finding balance
What is the first step to a stronger and healthier posture? First things first – take the stress away from your central nervous system. Start by finding a relaxed environment, focus on your positive thoughts and quieten down the stressful ones. Lie on your back, feet flat and legs bent. Place your hands on your abdomen and make sure your lower back is relaxed, with the pelvis in a neutral position (not tilted forward or backward, so there is just a small gap between your lower back and the floor).
Your shoulders should be relaxed, not rolling forwards or hunched up to your ears, shoulder blades touching the floor, open across your chest). Begin with slow deep inhalations through the nose, and feel your hands rise as the abdomen naturally pushes out, as the diaphragm contracts.
Then exhale through your mouth. Start with twice per day, breathing inwards for 5 seconds and out for 5 seconds and build up to 10. Put some puff in your sails and start the journey towards better posture and a healthier environment for your mind and musculoskeletal system to flourish.
For alignment and postural advice as well as help with relaxation and breathing techniques, feel free to contact our team of osteopaths, hypnotherapists and massage therapists at SOC.
