Pilates, Core Strength, and the Distance Runner

Transcription

1 Pilates, Core Strength, and the Distance Runner Lizzie Kenelly Centralized Testing: January 2016 Comprehensive Teacher Training Certification inbalance. San Antonio, Texas

2 Abstract If you don t have answers to your problems after a four-hour run, you ain t getting them, writes Christopher McDougall in his everpopular novel, Born to Run (McDougall, 2011). Dating back to early Greece, the Marathon was a part of the premier 1896 Athens Olympic Games and continues to attract an increasing number of participants every year. Individuals participate in the 26.2 mile challenge to accomplish health and fitness goals, cope with stress, embody a sporting event, or to simply take part in a seemingly impossibly challenge. Though running is considered the most convenient and least expensive of hobbies, the smallest of musculoskeletal imbalances can abruptly result in physical discomfort or pain for the participant. Pilates benefits the distance runner by developing core strength, a key component of optimal balance, posture, and stability (Begelman, 2008). As one develops core strength, he or she will develop stronger and more supported hips, pelvis, torso, and most importantly, increase protection of the spine. The development of core strength and these sub-parts will result in more efficient movement and diminish the chance of postural injuries for a distance runner. 2

3 Table of Contents Abstract 2 Table of Contents 3 Anatomical 4 Case Study 5 Repertoire 7 Reasoning 9 Conclusion 11 Bibliography 12 3

4 Anatomical Simply stated, runners utilize muscles of the lower extremities to carry their entire bodies the distance they hope to travel. Most runners take time to incorporate post-run stretching and additional mid-week cross training, but many fail to acknowledge the importance of hip mobility, pelvic alignment, and overall core strength. The leg muscles are responsible for propulsion of the entire body, but in order for one s legs and hips to move as freely and safely as possible, the trunk needs to provide a solid foundation of support (Dreyer, 2012). As a runner strides the right foot forward, the right hip, shoulder, and arm follow as a result of momentum from the natural gait. A strong core must exist to stabilize the upper body as this movement occurs, resulting in more efficient strides and a smaller chance of injury. Also known as the powerhouse of the body, the core consists of the abdominal muscles, back muscles, and pelvic floor muscles, all working together to serve as a shock absorber and support system for both the extremities and the spine (BASI, 2013). An overall objective of Pilates is to strengthen the powerhouse, and along with it comes increased body awareness, stronger joints, and deeper, more efficient breathing patterns. 4

5 Pilates undoubtedly serves as the ideal compliment to running, encouraging the muscles to work with in the most efficient and safe ways possible. Case Study Hallie is a 24-year old endurance runner and retired equestrian. For a large majority of her life, Hallie was an avid hunter/jumper equestrian, riding horses approximately 5 days every week. She began running while in college as a way to maintain cardiovascular health, running miles a week casually. At age 22, Hallie began training for her first marathon and quickly noticed discomfort in her hips and began experiencing low back pain. As result of horseback riding, Hallie has naturally tight hip flexors, hip abductors, hip adductors, and spinal extensors. I plan to help her stretch and strengthen these muscles, and I also plan to help Hallie learn to engage her deepest abdominal muscles, the transverse abdominals. The combination of these conditions 5

6 from her years as a horseback rider has resulted in her having a natural anterior pelvic tilt, affecting her running patterns tremendously. Though she regularly stretches and foam rolls, Hallie needs a more specific conditioning program to rehabilitate her body. She has requested a personalized Pilates repertoire to correct her conditions by increasing abdominal strength, stretching and strengthening the back, opening up her hips, and increasing overall functional strength and flexibility. Using the block system, my goal is to help Hallie find inner abdominal strength, increase the support of her back muscles to protect her spine, and reduce the pain and chance of injury in order for her to complete her distance running goals. 6

7 Repertoire Warm up Performed on mat Foot Work Performed on Reformer - Placing emphasis on maintaining a neutral spine Abdominals Performed on Reformer Hip Work Performed on Reformer Spinal Articulation Performed on Reformer **following 10 sessions** Stretches Performed on Reformer Full Body Integration Performed on Reformer Pelvic Curl Spine twist supine Chest lift Chest lift (add rotation) Leg changes Parallel Heels Parallel Toes V position toes Wide heels Wide toes Calf Raises Prances Hundred Prep Hundred Short Box Series Round Back Flat Back Tilt Twist Round About Climb a tree Side Over Frog Circles Down Circles up Openings Extended Frog Extended Frog Reverse Short Spine Long Spine Hamstring Stretch Series Standing Lunge Kneeling Lunge Full Lunge Up Stretch Group Up stretch 1 Elephant Up stretch 2 7

8 Arm Work Performed on Cadillac Leg Work Performed on Cadillac Lateral Flexion/Rotation Performed on Cadillac Back Extension Performed on Cadillac Long Stretch (after 10 sessions) Up stretch 3 (after 10 sessions) Arms Standing Series Chest Expansion Hug-a-tree Circles Up Circles Down Punching Biceps Single Leg Side Series Changes Scissors Circles forward Circles back Push Through Group Side Lift Push Through Group (continued) Prone 1 Prone 2 8

9 Reasoning Though Hallie exhibits general overall strength, she is fairly new to Pilates and is unfamiliar with equipment. The exercises selected for Hallie s repertoire are to be performed from block to block, chosen in a sequential order consisting of fundamental to intermediate level work. I chose to begin with a mat warm up, in order to engage the abdominals and warm up the spine. Warm up exercises such as the pelvic curl assist in incorporating the abdominals and stabilizing the pelvic lumbar region of the body. As we move into footwork, being hyperaware of her neutral spine and pelvis becomes key in her workout in order to assist in repositioning her pelvic-lumbar region. The workout contains a dense amount of abdominal work. I plan to incorporate her transverse abdominals as much as possible, ultimately to create a stronger core, more protected spine, in turn increasing her pelvic stability. The hip work presents benefit by encouraging Hallie to move her legs in a different plane and isolating the movement in the hip socket. As an equestrian and runner, her entire body is used to moving predominately in the sagittal plane, and hip work helps to dissociate her hip joint from the pelvic region. Spinal articulation is a necessity in increasing her spinal mobility and recruiting the transverse abdominals. As she works on imprinting the spine, the result is limited muscle activity and a fluid, sequential articulation of 9

10 the spine (BASI, 2013). The stretching block will target the hamstrings as well as the hip flexors, working to stretch and stabilize the musculature inside the hip region. As stated earlier, equestrian sports require an anterior tilt to the pelvis and expansion of the chest, resulting in a hyperlordotic spine. For full body integration, I chose to include a selection of the up stretch group in order to stabilize her trunk, neutralize her spine, and engage her abdominals. From here, we move on to the standing arm series performed on the Cadillac. Arm work on the Cadillac was chosen in order to promote core strength, as Hallie will work to stabilize her core while performing the movements. For legwork on the Cadillac, I ve included the side lying series, promoting pelvic lumbar stabilization and hip disassociation. I love the idea of this series for Hallie because it has her hips moving in various planes, movement that she never finds while running. Staying on her side, we incorporate lateral flexion/rotation with the first part of the push through series, side lift. Side lift requires co-contraction of her abdominal oblique muscles, as well as a lateral flexor stretch. The final block, back extension, we will continue the push through series with prone 1 and prone 2. Both of these exercises require scapular stabilization, back extensor strength, abdominal work by controlling the articulation of the spine. 10

11 Conclusion Conditioning Hallie s body with bi-weekly Pilates session has ultimately strengthened her core, decreased joint pain, and has increased her running performance overall. Even more, the functional exercises chosen in her repertoire has evolved into more effective breathing patterns and a stronger posture, improving the quality of her everyday life. Most importantly, Hallie has become familiar with all of The Ten Principles of the BASI system, finding a connection between her mind and body while recognizing the benefits of her transformation. She understands that developing the relationship between body and mind is a lifelong practice; the body will always be changing and the learning will never cease. 11

12 Bibliography Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, McDougall, Christopher. Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen Dreyer, Danny. Chi Marathon: The Breakthrough Natural Running Program for a Pain Free Half Marathon and Marathon. New York, New York Pilates and Running. Begelman, Beth. Pilates Digest. Web. April 30,