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Z Syndrome Part 2- No More Hip Injuries!

Monday, March 02, 2015
Hey RIF REVers! 

Will here this week! Hope you guys had a great weekend of running guys! I’m looking forward to meeting some more awesome RIF REVers at the Brisbane ‘Be a Marathoner’ in 2015 workshop this weekend! This week I am continuing on from part 1 of understanding ‘Z syndrome’ with part 2 focusing on your hips. So this week we are focusing on how to fight off hip hyper-flexion. 

As I previously mentioned in my first post about preventing knee injuries, I tend to see a lot of runners start to sink into their knees and bend forwards at the hips as they start to tire. This can commonly be identified when runners start to create a loud “thud” noise as their feet hit the ground consequently putting a large amount of pressure through their body. This is NOT ideal, and thus forces the body to work harder than it needs to, creating unwanted injuries. 

Although all humans have long pelvis’ which are ideal for absorbing pressure, our modern lifestyles and sedentary jobs, unfavourably affect our posture and ultimately makes us weak through the middle park of our body. As a runner this is generally the most common cause for sinking into our middle section while running. 

Luckily, it is super easy to stop sinking and reduced the pressure on your lower body! While you’re out running concentrate on the bottom of your ribcage and focus on lifting through here by about 2 cm. It’s as simple as that guys! Doing this will allow your core to lift and help extend through your hips, creating more efficient movement higher up in the body. You will find the pressure on your lower body will reduce immediately.  

So if you start to sound louder while you run or become more tired, focus on lifting from the bottom of your ribcage. The higher you create movement, the lighter and more efficient you will be when you run. 
Give this one a go RIF REVers! 

Talk soon, 


Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.



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