In this post, we go over (1) how to fix muscle imbalance in legs, (2) what is anterior pelvic tilt, (3) along with some advice for back muscle imbalance.
How To Fix Muscle Imbalance In Legs
Muscle imbalances in the legs and around the knees are also common and can be caused by everyday activities like wearing high heels and sitting down while driving, etc. Single-leg exercises are great for rebalancing your leg muscles.
one-legged squats, use a chair or TRX if necessary, and try deadlifts with or without dumbbells.
You want to strengthen the weaker side and adjust the rep range on that side," explains Sima. This means that instead of doing as many reps as possible on your stronger side, do as many reps as possible on your weakest side and combine them with your stronger side. Heald adds that runners often have very strong quadriceps and weak hamstrings. To correct this, work on the quadriceps stretch – holding the stretch for 20 to 30 seconds on each leg – and strengthening the hamstrings.
What is anterior pelvic tilt and what is its cause?
If you have a neutral pelvis, it should tilt in the 7-10 degree range. A neutral hip angle is what creates a lordosis curve, or a slight curve in the lumbar spine. That curve is healthy and we love to see it! But if you tilt more than 10 degrees, it becomes an anterior hip tilt or hip rotation.
Therefore, anterior pelvic tilt is a misalignment of the pelvis that specifically causes the front of the pelvis to rotate forward and lift the back of the pelvis. When the angle becomes more pronounced or oblique, your posture can start to change, causing problems with stability, mobility, and even loss of balance.
There are three types of pelvic tilt, but the anterior tilt is perhaps the most common – at least with my clients. The reason anterior pelvic tilt is more common than posterior or side pelvic tilt is a common cause: of tight hip flexors.
If you're familiar with the many problems tight hip flexors can cause, it might come as no surprise that tight muscles can also be to blame for your stooped back. This is because these muscles are responsible for bending the hip or moving the leg forward. Things like prolonged sitting, muscle imbalances, and strenuous exercise can all contribute to tight hip flexors. But this problem is more than opening the pelvis or gentle stretching. You need to understand how these muscles connect and work with the pelvic bone.
The hip flexors consist of two muscles: the iliac and the psoas. The attachment points for these muscles are located in the lower back and upper thighs.
They overlap and work together, which is why they are often grouped and called the iliopsoas muscles. Due to the position of the iliopsoas muscles, when they are tense, they cause a chain reaction throughout the pelvic region. If you keep them tight, they start pulling your pelvis forward and shortening the distance between your hip bone and femur.
This can cause strain, pain, shorter stride, limited range of motion, and a significant anterior tilt of the pelvis. As the pelvis moves more, the muscles in the pelvic region are put under more pressure, which can lead to increased muscle tension.
How to know if the anterior pelvis is tilted?
Pelvic tilt can be difficult to diagnose because not everyone will have visible symptoms. However, these are some of the most common hip sprain symptoms to watch out for:
- Hip pain
- Pain in the lower back
- Knee pain
- Irregular gait
- Pelvic floor thickness
- Bad attitude
The only way to know for sure if you have a misaligned pelvis is to consult a professional. They will perform a physical exam, listen to your symptoms, and measure your hip angle before making a diagnosis. They will also show you how to correct anterior pelvic tilt with a personalized treatment plan that may include a combination of physical therapy and chiropractic care.
Additionally, you can perform simple exercises at home to relieve pain and other symptoms and speed up recovery time.
How To Restore Imbalance In The Back Muscles
5 ways to correct muscle imbalances
1. Use unilateral exercises.
2. Start with the weakest side.
3. Let your weaker side dictate your training volume.
4. Also, work on the weakest/smallest part.
5. Solve the fundamental mobility/flexibility problem.
Back muscle imbalance symptoms
- Recurrent spinal injuries
- Bad access
- Weak core muscles (small abdomen and flat bottom)
- Tight leg muscles (such as hamstrings)
- Lack of balance, clumsiness, fall, or trip.
- Technique of "collapse" running or landing.
- Poor athletic performance - slower times and less force.
Here are some resources I recommend
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