For runners, chiropractic can be used for injury prevention because it emphasizes proper alignment of the spine and pelvis. Here are some tips to help running-related injuries:
STEP ONE: Search for misalignment.
Malalignment of the spine can cause unnecessary tension on one particular body part versus an equal distribution of pressure. It’s very important to make sure the pelvis is in as perfect alignment as it can be. Otherwise, it will continue to wear, tear, and put strain on that one particular body part.
Major causes of improper alignment include running in the same direction on the same course every day; running often slanted surfaces, such as a beach; and not replacing shoes every few hundred miles.
STEP TWO: Fix training errors that cause misalignment:
- Vary your running surface—pavement, track, asphalt, grass, dirt, wood chips—a few times a week, and you’ll naturally run on different courses.
- Run as close to the water as possible when on the beach, as the sand tends to be more flat there.
- Buy two of the same type of running shoes, and switch between the pairs.
STEP THREE: Be conscious of your posture and movements:
There’s a lot that contributes to improper spine or pelvic alignment, and sometimes it has nothing to do with running. It may have do with a day job, where you sit in one particular position all day and then go for a run. The muscles are in a state of tightness on one side and are lengthened on the other, and then you go for a run and your pelvis shifts.
Switch positions and seats, if possible, every 30 minutes during the day. Varied posture remains the best posture, so cross your left leg, then a half-hour later, cross your right leg; sit on top of your ankle, sit straight, and even slouch.
Move dynamically before running to prepare the body with warm-up moves such as lunges, leg and arm swings and pelvic rocking. Don’t stretch before the run because it de-activates the muscles you want active to propel you forward. But it’s hazardous not to stretch. Do it after you run, but it doesn’t have to be immediately after—you can do it later in the day