DOES YOUR BACK ACHE WHEN YOU RUN?

Running analysis is something I really enjoy doing, as it is a great way to see how runners are moving, helping to identify which muscles are working and show potential areas of problems which can contribution to back ache.

Back ache, which can be due to a number of different reasons, is often seen as too little or too much mobility of the spine which can significantly affect performance.

However it cannot be assumed that the problem rests solely with the back itself as tightness and weakness of muscles and/or altered foot, knee and hip mechanics can all have an impact on our spine.

If you are suffering with back pain which is stopping you from running I advise that you contact a qualified chartered physio to address the specifics of your presentation/problems.

If, for example, you find that you occasionally feel back ache at the end of run, I would advise you to have your running analysed by a physio who specialises in this to identify the likely contributing factors.

If you would like some simple pointers on how you might be able to get your back and core muscles into action - which may help with your running performance the following may be helpful. However again, if you struggle with any of the exercises or any of them aggravate anything I really would encourage you to see a physio for specific advice about your needs.

Ok here goes. First of all - a good posture is essential. I know physios go on and on about posture but it really is very important. As many of the muscles that keep us upright and mobile are attached to our spine and pelvis, getting our back curves and pelvis into the right position helps to get the best control/length/strength from our muscles.

One suggestion you can try to help get a good posture is to imagine there is a piece of string attached to the top of your head pulling you upright - please note though - this is not about sticking your chest out!

Next, core stability. I've just had a look at some of the websites that show core stability exercises and they tend to go straight to doing exercises like the 'plank' and 'oblique strengthening'. I strongly recommend that these exercises are NOT the first ones you undertake. I suggest the first muscle that should be addressed is 'transverse abdominus' - which acts as our abdominal 'corset'. This muscle is the deepest abdominal muscle and goes all around our trunk. There are a number of ways to try to activate this muscle one way is to try tightening your pelvic floor muscle - not your 'washboard' - and remember to keep breathing!

The next key muscle is 'multifidus' which runs either side of the lower spine. Try taking a light weight in one hand and raising a straight arm forward - this will work the opposite back muscle - repeat on the other side - remember to keep your good posture throughout!

Assuming you are not in pain and that the muscles mentioned above are working well, why not have a go at the more challenging exercises on this link

Earlier I mentioned the contribution to back problems that altered foot, knee and hip mechanics can have. One key way to help address some of these problems is with making sure you have the right trainers. I keep coming back to the importance of trainers but it really is vital to get this bit of kit right and also remember that trainers don't last forever! Most will be good for between 400-500 miles then will need replacing. Make sure you go to a good shop which looks at you running. Try on a few pairs to make sure you've chosen the most comfortable one for you which also offers enough support.

Hope that helps.

MARATHON RUNNING AND HOW TO AVOID KNEE PAIN

Thankfully the number of skiing injuries coming into the clinic at the moment is small, however running is a different story!

With what seems to be an interesting interest in people having a go at running anything from a 5k to a marathon, the number of knee and ankle problems is high.

I've listed here a couple of handy hints that I have found to be the main contributors to problems. First of all trainers!! It's essential that the "green flash" from school are NOT use for running!! Make sure that you visit a good running shop and have your running looked at. Try on a few different pairs to see how they compare. Shops in Bristol include Easy Runner and The Sweatshop, Next Generation Health Club.

Another key problem seems to be the length and strength of leg muscles. By stretching regularly - front and back thigh muscles (quads and hamstrings) and calf muscles, you will help to maintain flexibility and by making sure that muscles are also strong enough. Quick tests to try - hopping 30 times - does one leg tire before the other? If you have access to a leg press - what weight are you able to push on each leg - is there a difference between the two? Whilst lying on your front can you hold a static knee bend against a reasonably firm resistance between the angles of 90 degrees and an almost straight leg? If there are differences they ought to be addressed.

Next, how is your balance? Are you relatively stable when standing on one leg on an uneven surface - does running across uneven ground create problems? Practice standing on one leg on an uneven surface like a trampette/wobble board or perhaps a cushion (if at home)- if quite challenging - you may need either more practice or perhaps some strengthening exercises/support for your feet/ankles.

I know it's hard to know how we look when we run but running at a speed that is right for our form can also help reduce problems. Too much speed without good muscle balance and core muscles can contribute to lower limb problems but also can affect our backs and shoulders too.

To get the most out of your training and enjoy the journey - cos it should be fun!! - the key points are get the right kit, follow a good training programme including healthy eating and if you're at all concerned about an ache or pain - that isn't improving despite my handy hints! - have a chat with a physio and find out what the best plan of action is.