The pelvis really is the key to great function and alignment of the spine and the hips. Consider it like a building foundation - strong, supportive, level - offering the best chance for the tall spine (or skyscraper) to remain aligned. Bad foundation, bad issues above. So, how do you find this magical foundation? By becoming more aware of how you hold your pelvis as you sit, stand, or even workout.

Let’s keep it super simple, so you can make little changes everyday when you notice your postures.

✅ Imagine your pelvis as a bowl, full of water if you wish. As a safe foundation for your spine above, try to keep your bowl level. This way, your foundation for the muscles and vertebra above will be balanced and your trunk will be happier for it.

✅ Know that when you slump in sitting, your bowl would be tipping backwards, with water falling out the back rim of your bowl.

✅ Likewise, when standing, tucking your bottom under would result in the same spillage of water (and also flattening your natural and desired lower back curve, where joints, muscles, ligaments and discs are in the best alignments).

✅ Does our bowl tip the other way? Perhaps you are standing or sitting stiffly “at attention,” overdoing the tall posture thing? This would increase the compression and depth of your lower back arch, usually making things feel not too happy in this position with your pelvic foundation like so.  

✅Try levelling your bowl when sitting, standing, or as you workout at the gym or Pilates.

A non-ideal bowl position would be one that tips backward (like sitting slumped), tips forward (over arched back), or even sidewards (hip hanging when standing). Even sitting crossed legged or sitting on your curled up leg underneath can create twists at your pelvic bowl, and ultimately, an unhappier posture for your trunk above.

Give it go! Balance your bowl level.

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‘Shin splints’ pain is a common cry from many a runner, from your novice to your elite. It is not so much a diagnosis, but rather a general term or the region of the pain. Causes can vary across all tissues in the lower leg - the muscles ( medial aspect), the bone (tibia), the blood vessels (compartment syndrome) or nerves.

• Muscular causes.

This is the most common and is often due to the ‘too much, too soon’ effect of training, or an imbalance caused by weakness and tightness of the lower leg. The tibialis posterior muscle running down the length and attaching to the back of your shin/tibia can become inflamed due to over loading, causing a pulling on the bone. The tibial bone can feel bruised, and the muscle will feel sorest typically at the lower half of your shin. This pain, initially sore when you begin a run, will usually get better with distance. 

What’s really going on? Poor biomechanics is the culprit here, whether it be from your foot over-pronation, ankle and calf stiffness, to unsupportive footwear, or an internal torsion of your upper leg due to hip imbalanced weakness. The right targeted and individualised progfam of strength and mobility to correct ans control these forces will get you back on track.

• Bony causes.

Bone bruising and stress fractures scare the daylights out of most runners. This occurs when the level of stress being placed through them is greater than the rate at which the bone cells adapt and strengthen. An area of bone weakness can occur and become microscopic cracks if training were to continue. This pain is exquisite and very focal. A stretch of 1-2cm of the tibia or shin would be extremely tender. This pain gets worse with activity and can even ache at rest and through the night.  

Whats’ really going on? As with the muscular issues, biomechanics and over training increase the risk of stress fractures. Ignoring the warning signs such as tender bone, aches at night can lead to a stress fracture. Running surfaces such as running on concrete, running on a camber, or running around a track can also over load the tibia. Unfortunately, up to 12 weeks rest from running, a strength and mobility program to target imbalances and a graduated return via the Nordic anti-g trainer will see a runner put in the hard yards to get back.

• Nerve and vascular causes.

Irritated and compressed nerves and blood engorgement issues i the calf and lower leg can also cause shin pain. These should be excluded if the presentation is not typical for the more common muscular and bone causes. Further testing, investigations and scans are often warranted here, and your amazing physio would be able to advise you if they feel this is necessary after assessing you.   

With any of your running niggles, whether it be your back, pelvis, hip, knee or lower leg, insist your physio assesses you thoroughly. A holistic assessment of your posture, strength, running biomechanics and training plans will help you to get back to what you love and with reduced risk of re-injury.

✅When it comes to everyday posture, try not to work too intensely in the level of activity of your postural, trunk and core muscles.
Postural muscles such as the deep abdominal corset, the diaphragm or the spinal muscles need to work all day for you, and they are therefore only needed at low levels of intensity. Think endurance, and not the sprint!

“Floating” up in your posture conjures a graceful and effortless energy.

✅Float up through your waists.

✅Float and imagine space in between each of your 12 ribs.

✅Float through the back of your neck to the base of your skull.

Don’t you love it?

Build postural strength to float effortlessly and without fatigue with our Pilates classes in our Sydney clinic, or at home online when you like, where you like, anytime.

#posturalawareness #posture #goodposture #pelvis #trunk #neckpain #backpain #sittingposture #standingposture #physiotherapy #thefixprogramonline #thefixprogramsydney