How to Prevent and Treat Pelvic Pain When Running
Pelvic pain when running is a common complaint among runners. It can be caused by a number of things, including poor posture, weak muscles, or a pelvic injury. Pelvic pain, if left untreated, can impair your running performance and lead to further complications. Fortunately, you can take precautions to avoid and treat pelvic pain when running.
Prevention:
Strengthen your core muscles: A strong core is necessary for maintaining proper running form and reducing pelvic stress. Planks, side planks, and bird dogs can all help to strengthen your core muscles.
Maintain proper posture: Poor posture can place undue strain on the pelvis, resulting in pain and discomfort. While running, keep your shoulders back, chest out, and hips aligned.
Wear appropriate shoes: Wearing shoes that are appropriate for your foot type and gait can help reduce shock and impact on your pelvis. To ensure the best fit, consider getting your shoes fitted at a specialty running store.
Increase mileage and intensity gradually: Overtraining and abrupt increases in mileage or intensity can put stress on the pelvis and cause pain. Increase your training load gradually to allow your body to adapt and avoid injury.
Treatment:
Rest: If you have pelvic pain, it is critical that you rest and allow your body to heal. High-impact activities that aggravate the pain should be avoided.
Application of ice or heat to the affected area can help reduce inflammation and relieve pain. To promote circulation and healing, ice the area for 20 minutes at a time several times a day, followed by heat therapy.
Stretching and massage: Gentle stretching and self-massage techniques can help relieve pelvic muscle tension and tightness. Consider getting a sports massage in your area to relieve pain and improve circulation.
Physical therapy: A physiotherapist can assist you in determining the source of your pelvic pain and developing a personalised treatment plan. Exercises to strengthen weak muscles, stretches to improve flexibility, and manual therapy to relieve tension and pain may be included.
Medication: OTC pain relievers like ibuprofen can help reduce pain and inflammation. However, before taking any medication, consult with your doctor to ensure that it is safe for you.
In conclusion, Pelvic pain when running is a common problem that can be avoided and treated with proper care. You can reduce your risk of pelvic pain by strengthening your core, maintaining good posture, wearing proper shoes, and gradually increasing your training load. If you do experience pain, rest, apply ice or heat therapy, stretch and massage the affected area, and consider consulting a physiotherapist or sports massage therapist near you.
