A stable pelvis can help to reduce the risk of many running injuries. The pelvis is the basin-shaped structure at the base of your spine. It is made up of three bones: the sacrum, the ilium, and the ischium. The pelvis is held together by ligaments and muscles.
A stable pelvis is important for running because it helps to distribute the forces of impact evenly throughout the body. When the pelvis is unstable, it can put stress on the surrounding tissues, which can lead to injury.
There are a few things you can do to help keep your pelvis stable:
- Strengthen your core muscles. The core muscles are the muscles that support your spine and pelvis. Strong core muscles help to keep your pelvis in alignment and prevent it from moving too much.
- Stretch your hip flexors and hamstrings. Tight hip flexors and hamstrings can pull on the pelvis and cause it to become unstable. Stretching these muscles can help to improve your flexibility and reduce the risk of injury.
- Wear proper running shoes. Shoes that provide good support can help to keep your pelvis stable and reduce the risk of injury.
- Run on a variety of surfaces. Running on uneven surfaces can put stress on your pelvis. Running on a variety of surfaces can help to strengthen your core muscles and improve your balance.
- Use compression to stabilise your pelvis whilst running.
Supacore shorts are a type of compression garment that is designed to provide support and compression to the pelvis and core. The compression can help to:
- Reduce muscle fatigue: The compression helps to improve blood flow to the muscles, which can help them to recover more quickly from exertion.
- Improve proprioception: The compression helps to improve the body's awareness of its own position, which can lead to better balance and coordination.
- Reduce inflammation: The compression helps to reduce inflammation, which can help to speed up recovery from injury.
- Increase core stability: The compression helps to stabilize the core, which can help to prevent injuries to the spine and pelvis.
- Reduce DOMS: The compression helps to reduce delayed onset muscle soreness (DOMS), which is the pain that can occur after a workout.
A study published in the journal "Sports Medicine" found that compression shorts can help to reduce pain and improve running performance in runners with patellofemoral pain syndrome (PFPS). PFPS is a common running injury that is caused by inflammation of the kneecap. The study found that compression shorts can help to reduce pain and improve running economy in runners with PFPS.
Another study published in the journal "Journal of Applied Biomechanics" found that compression shorts can help to improve running performance in runners with hip pain. The study found that compression shorts can help to reduce hip pain and improve running economy in runners with hip pain.
If you are experiencing pain, it is important to see a doctor or physical therapist to get a diagnosis and treatment plan.
It's important to note that while Coretech garments can offer certain benefits, they are not a substitute for proper warm-up exercises, good technique, and a gradual increase in training intensity.