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We see a lot of talk about having good posture and what to do to achieve it but what is good posture? It’s probably easier to think of it as how you would stand if you didn’t sit at a desk for 8 hours a day or hadn’t picked up any injuries from playing your chosen sport. You’re spine has natural curves that get disrupted if you don’t pay attention to how you are sitting and the effects of long periods of doing so even with good posture and what happens to how you move when you get injured. Your hips, knees, ankles, shoulders are all affected by the sitting for long periods and obviously can all be injured playing sport. If your pelvis if not constantly pulled forward and down by overly tight tissues will sit relatively level, your shoulder girdle would sit comfortably back if it wasn’t being pulled forward by your tight pec’s etc (this is simplifying it but you get the point) . All the need for holding yourself in “good posture” would be gone because it would happen on it’s own and a what you may find difficult to do at the moment would be happening without any conscious thought on your part because the imbalances you are trying to counter wouldn’t be there.

There are quite a few very good reasons for looking to maintain or improve your joint mobility one is  having a good range of movement through all your joints will protect you from injury. Why so you may ask? Well, within reason, if you have joints that can operate through a full range of their normal un-injured or affected by years of neglect movement you can safely exert force through a much greater range of movement. This ability to exert force through a greater range of movement ultimately means you are less likely to injure yourself. The second is that that if you don’t use it you’ll lose it.

I’ve said before that i think that one of the biggest contributing factors to the problems I see in many of my clients is a lack of strength, and I’m not talking about being a competitor in the World’s Strongest Man. If this is a lack of overall body strength rather than a specific area it is often combined a lack of general fitness and sometimes in both cases with poor ranges of movement in one or more joints. A lack of a reasonable degree of strength and general fitness makes it difficult to maintain good posture and carry out routine jobs, it will mean you tire more quickly and not just whilst doing physical tasks whilst poor range of movement in any joint will result in compensatory movement patterns that will then put strain on other areas. One of the primary goals of any athlete’s strength and conditioning program is injury prevention; a stronger, fitter athlete will be more injury resistant. This applies to everybody. One of the main reasons for getting fit is to make you more injury resistant and make routine tasks easier. I therefore thought it might be interesting to lay out what I do on a weekly basis.

IT band pain is a common complaint amongst runners and the causes of it often appear to be mysterious but are they really?  The IT band runs down the side of the leg from the iliac crest to the lateral aspect of the tibial plateau on the tibial tubercle. It originates from the fibres of the Gluteal fascia, and the Tensor Fascia Lata and ending where it blends into the fascia of the lower leg around the peroneals and tibialis anterior.

I’ve mentioned before that receiving bodywork is really only part of the process of keeping you moving freely and combating the aches and pains we develop through our jobs and recreational activities. Good bodywork will leave you feeling lighter and with greater range of movement in the areas that were worked and those relating to them but often you feel that it only lasts a few days before you’re back to square one. Why is this?