Elitetrack: Sport Training & Conditioning

Ok, well, when I was looking in the mirror today I noticed I had a curved lower pack and that my glutes seem to be flung right out the back. I've been aware of this for ages but recently I was reading a post where pelvic tilts were mentioned. I did a search on this site and found all the topics about pelvic tilts, and after reading them I'm a little confused. There were a few contradictions that kept taking place and other people had posts in the thread admitting they were lost as well.

To clear things up, is this right???? (simple version)
-Anterior pelvic tilt (a.k.a. sway-back) is when the lower back is excessively curved and the glutes are prominent behind. It causes excess backside mechanics and reduces knee-lift as the hamstring is stretched more as the hips sit further back (and hamstrings attache to the hips) whilst sprinting. It also causes the foot to land in front of the COM casuing increased breaking forces and more stress on the hamstring. Is this correct?

If this is correct, then i'm guessing an anterior pelvic tilt produces more stress for the hamstrings which would likely increase the rate of injury??

The posts also indicated that posterior pelvic tilted hips are ideal, neutral at worst???

The area's that were really cloudy in these posts were the ways this deficiency could be corrected??
-So, what are the best ways to correct this problem? Is it a flexibility issue, strength issue, both, neither, or whatever?

Also, does this problem and its added stress on the hamstrings relate purely to speed work (maxV), or does it also relate to ext. tempo, SE2, and interval type training for say, a speed-orientated 800m runner, or a specialist 400m runner???

yes your right.
i have an anterior pelvic tilt as well and it has caused me a boat load of hamstring problems

i have recently seen a very good massage therapist for the first time. the external rotators are causing the tilt, and thus my feet have to pronate to compensate. being a jumper, i already have a boat load of muscle imbalances.

the massage therapist really knows what he is doing, he works with a bunch of dallas cowboys and mavericks.

i have anterior pelvic tilt as well, i pronate when i walk, but apparently supinate as well (have flat feet) cause the soles of my feet are worn out on the outside. I have adductor injuries never had hamstring problems, they are overworked though so i could get them oneday, they flex harder then the glutes.

Back to the first post….what is the best way to correct this posture.

Is it a flexibility, strength or some other means?

I have had some runners with the same issues.

everyone is different.

if it is not resolved through technique improvement, better shoes than soft tissue work is a must!

get a GOOD massage therapist

I don't think it's likely that the pelvic tilt is being caused by the tight external rotators, rather the other way around. Posterior pelvic tilt is likely to be caused by a tight illiopsos, which will also increase the incidence of hamstring injuries.

Jump Start - 09 December 2007 06:08 PM

I don't think it's likely that the pelvic tilt is being caused by the tight external rotators, rather the other way around. Posterior pelvic tilt is likely to be caused by a tight illiopsos, which will also increase the incidence of hamstring injuries.

Care to re-think that one?

mortac8 - 09 December 2007 06:16 PM

Care to re-think that one?

Why do you ask?

A tight psoas will extend the spine as to bring its origin and insertion closer together ie: increase hip flexion by changing the orientation of the spine and pelvis. This also has the effect of increasing the distance between the origin and insertion of the external rotators placing them on stretch when the leg is in neutral, thus the hip must externally rotate to achieve a resting length in the external rotators.

since the psoas is antagonistic to the glutes (among one or two other reasons i can think of) the hamstrings are forced to work harder during hip extension and are often injured as a result.

Does that clear things up for you? Or were you just looking to be argumentative? :smile:

Jump Start - 10 December 2007 01:55 AM

Does that clear things up for you?

How does that cause posterior pelvic tilt?  I will accept "it was opposite day" as a valid response this time only :saint2:

mortac8 - 10 December 2007 03:48 AM

Jump Start - 10 December 2007 01:55 AM

Does that clear things up for you?

How does that cause posterior pelvic tilt?  I will accept "it was opposite day" as a valid response this time only :saint2:

Haha thanks for the correction!

Superman16 - 07 December 2007 09:12 PM

-Anterior pelvic tilt (a.k.a. sway-back) is when the lower back is excessively curved and the glutes are prominent behind. It causes excess backside mechanics and reduces knee-lift as the hamstring is stretched more as the hips sit further back (and hamstrings attache to the hips) whilst sprinting. It also causes the foot to land in front of the COM casuing increased breaking forces and more stress on the hamstring. Is this correct?

That's correct. Having an excessive anterior tilt basically shifts the swing phase ROM from front side to backside and alters the function and firing patterns of the hip extensors.

If this is correct, then i'm guessing an anterior pelvic tilt produces more stress for the hamstrings which would likely increase the rate of injury??

I think the injury tie-in is more related to the secondary affects of anterior pelvic tilt (i.e. that athletes who exhibit this posture are almost always kicking at the ground at ground contact rather than pushing down AND they're contacting way in front of COM).