Lower Body Muscular Imbalances

Are you plagued by hamstring and lower back pain? 

The way you run may be the cause of your troubles. Do you avoid running hills and trails? Have you been running primarily on the treadmill for your training runs? 

Runners, especially those who mainly run flat roads or treadmills are at a higher risk for muscle imbalances. The glutes and hamstrings need to be strong to keep you running as efficiently as possible, and minimize injury risk.

If you are a quad (quadriceps) dominant runner, you may be overworking the hip flexors and knees. The backside of your body, Hamstrings, Glutes, lower back, need to be involved and strengthened to keep from imbalance and eventually an overuse type injury. 

"The typical scenario is tight, shortened quadriceps; tight, shortened hip flexors; tight, shortened back muscles; and tight but over-lengthened hamstring muscles. Then, to compound the problem further, when we run, we swing the leg forward, the hamstrings are even further lengthened, and the stress on the hamstrings, especially at the attachment site, is increased even more. This additional stress puts your hamstrings at a greater risk of injury. This can result in tendonitis and even muscle tearing. Pain is the first warning sign, and you are wise to pay attention to this signal."-Susan Paul   (RunnersWorld).

What can you do to correct a muscular imbalance issue? 

- Stretch the quadriceps and hip flexors 
- Tighten your core muscles
- Strengthen your hamstrings, glutes, and lower back
- Vary your routes to include hills and different terrain
- Cross train 
- Foam roll and massage 

Running every day without a plan or recovery schedule is a recipe for injury. 
Developing a solid weekly routine that includes running, skill work, strength training, and recovery, can all but eliminate your imbalances, while also creating a new level of fitness and increase your running efficiency. 

If you are struggling to create your own plan, consider hiring a running coach to help you. If a coach sounds too expensive, you can save by simply searching the internet and trying out routines until you find one that works for you. Search for running clubs that offer free plans to their members. Some clubs even have there own trainers and coaches on hand for questions. Not to mention a running club is filled with other experienced runners, don't be afraid to ask questions!

-See you on the road!