Yudu - sportEX dynamics - 1999-2010

SOFT TISSUE THERAPY

In my personal experience of soft tissue treatment I have found that cyclists and runners share a common trait when they present with non-specific lower body dys- function – the majority have muscle imbalances in the pelvis.

THE PELVIS Firstly a look at the pelvis. It has 29 mus- cles that originate or insert onto it, some of which are the largest and most power- ful muscles in the body. If tightness occurs in one or two of these muscles, normally due to overload, other muscles of the pelvis will be affected due to their close proximity. The tightness of a muscle can alter the normal mechanics of the pelvic joints, especially while exercising. This can, in turn, lead to muscle imbal- ance and also possible asymmetry to the structure, this will then lead to a decrease in function (1,2,3,4). Pelvic soft tissue work should focus on the application of soft tissue therapy to the tight, restricted muscles of the pelvis that are involved in creating imbalance.

Gluteus maximus

Semi- membranosus

Semitendinosus

Biceps femoris

Vastus lateralis

A BALANCING ACT FOR CYCLISTS

By Stuart Hinds, Cm, Crm, Dip. Health Sci. Mass

Balance in the muscles situated in and around the pelvis is a must to ensure strong performance in cycling whether people are involved in road, track or mountain bik- ing. The other benefit of balanced muscles around the pelvis is to help prevent a range of non-specific symptoms and related conditions. This article aims to increase the awareness of soft tissue therapy and its effectiveness in aiding injury prevention and also helping cyclists to maintain performance. It presents an overview on the assessment and treatment of the soft tissue structures directly influencing the pelvic balance in relation to a cyclist’s performance.

The importance of the pelvis The pelvis forms a solid base for the action of many muscles that are critical in cycling performance. The interaction of the pelvic muscles and their bony attachments will determine how efficiently and effectively power is transferred to the pedals.

PELVIC MUSCLE IMBALANCE Symptoms Pelvic muscle imbalance (PMI), as such, is not classified as a stand-alone condition, it usually presents as part of a larger con- dition, so symptoms vary and can include: ■ Non-specific poorly localised lower back pain

■ Lateral and medial knee pain ■ Adductor tightness and/or soreness ■ Fatigue, decrease in endurance on efforts, hill climbs, gradients etc.

■ A lack of pedal symmetry (manifested in wrestling with bike and lack of coor- dination on the pedal stroke)

■ Anterior lateral lower leg aching and/or tightness.

■ Buttock and hamstring tightness – upper or lower in nature.

Figure 1: Superficial muscles involved in pelvic soft tissue conditions

Common causes There are a number of causes to pelvic

muscle imbalance but it is often difficult to determine the exact cause or causes. Common causes include: ■ Structural compensation This occurs through overuse or repetitive abuse or poor work posture eg. when sit- ting at a computer or desk for long peri- ods the pelvis will tend to roll backwards, the spine will shorten to a slouching posi- tion placing hip flexor muscles in a lengthened position. Over time these muscles adapt to this lengthened posi- tion. Hip flexors are important as they are integral in maintaining flexibility to the lower spine and to pelvic muscle balance. These actions all have consequences. On the bike, lengthened hip flexors can cause shortening of the hamstrings so placing increased load elsewhere in the body. ■ Trauma, falls and accidents Poorly treated or untreated injuries can create compensations. ■ Equipment The bike and its set up can have a big impact on cycling biomechanics. Bike frame size, seat height and position, head stem length and handle bar positioning can all lead to incorrect cycling biomechanics (see sportEX health issue 9 pages 25-28). The seat height of a bike is a great starting point

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